6 Protein-Packed Tuna Recipes for Sandwiches, Salads, and More

By Rob Tutton
Updated January 16, 2021
Credit: Time Inc
Whether you have a few forgotten cans taking up space in your pantry or you want to try cooking it fresh, you'll love these healthy and tasty ways to unlock tuna's potential.
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Tuna, Bean, and Escarole Salad

Try this recipe: Tuna, Bean, and Escarole Salad

Escarole doesn't always get the spotlight, but that's no reason to eschew the slightly bitter green. Toss it with some canned tuna and beans and you've got a high-protein plate perfect for refueling after a good workout.

Ingredients: Lemon juice, garlic, fresh rosemary, salt, pepper, extra-virgin olive oil, escarole, canned tuna, cannellini beans, roasted bell peppers, Parmesan

Calories: 278

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Tuna "Poke" Burger Lettuce Wraps

Try this recipe: Tuna "Poke" Burger Lettuce Wraps

The new year may start off cold, but you can still rustle up a little taste of summer in the kitchen with this light and fresh tuna dish. Wrapping it in a big leaf of butter lettuce—very healthy in spite of its name—makes it a filling, low-carb option.

Ingredients: Fresh tuna, cilantro, fresh ginger, scallions, sesame oil, extra-virgin olive oil, garlic, kosher salt, sesame seeds, canola oil, butter lettuce

Calories: 279

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Mediterranean Tuna Melt

Credit: Time inc

Try this recipe: Mediterranean Tuna Melt

Try this healthy take on the classic sandwich. Olives, onions, and peppers crank up the flavor, and almonds on top lend a texture that compliments the gooey cheese and crispy bread.

Ingredients: Multigrain boule, extra-virgin olive oil, jarred Spanish tuna, lemon zest, lemon juice, roasted red peppers, Spanish olives, red onion, Manchego, chives, Marcona almonds

Calories: 421

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Grilled Tuna on Braised Arugula

Credit: Time Inc

Try this recipe: Grilled Tuna on Braised Arugula

This dish works on multiple levels: The hefty helping of vitamin C in the orange-lemon sauce actually helps you absorb more of the iron in the arugula.

Ingredients: Tuna fillets, shallots, peppercorns, white-wine vinegar, thyme, orange juice, lemon juice, butter, garlic, olive oil, arugula, lemon juice, salt, pepper

Calories: 329

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Tuna and Vegetable Pasta Salad

Credit: Time Inc

Try this recipe: Tuna and Vegetable Pasta Salad

Mixing canned tuna with guacamole and hummus instead of the usual mayo is a healthy swap that lowers unhealthy fats without sacrificing taste.

Ingredients: Baby spinach, whole-wheat pasta, canned tuna, peas, hummus, guacamole, lemon juice, fresh dill

Calories: 358

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Penne With Tuna and Fresh Tomato Sauce

Credit: Time Inc

Try this recipe: Penne With Tuna and Fresh Tomato Sauce

Tuna and pasta are perfect partners, especially when complimented by a fresh element like zucchini. Plus, by swapping in whole-wheat pasta, you'll nearly double the fiber.

Ingredients: Whole-wheat penne pasta, extra-virgin olive oil, garlic, tomatoes, kosher salt, crushed red pepper, fresh sage, canned tuna, zucchini, Parmesan cheese

Calories: 447

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