Delicious and Healthy Canned Tuna Recipes

When it comes to simple, easy, and wallet-friendly meals, canned tuna is a fantastic option. It's packed with protein, rich in healthy fats, and can be combined with a few pantry staples to create quick and nutritious dishes. With rising food costs, recipes that don't rely on expensive ingredients are more valuable than ever. From chickpea salad to chicken Caesar wraps, there are countless delicious and affordable options for healthy eating.

Tuna is both one of the cheapest and healthiest ingredients you can buy. It’s an excellent source of lean protein and omega-3 fatty acids, which have been shown to reduce inflammation and improve heart health. Tuna is also packed with vitamins and minerals, including vitamin B12, niacin, and selenium.

Classic Tuna Salad: A Life-Changing Recipe

This tuna salad recipe is not only delicious but also incredibly versatile. You can enjoy it with crackers, on romaine lettuce leaves, or in a sandwich.

Ingredients:

• Canned or jarred tuna (packed in oil or water)
• Cornichons (small French pickles)
• Celery
• Fresh dill (or dried dill)
• Mayonnaise or Greek yogurt

Instructions:

1. Drain the liquid from the can or jar of tuna.
2. Add the tuna to a bowl and use a fork to mash it finely.
3. Add your remaining ingredients to the bowl and toss to combine.
4. Mix to combine all of your ingredients well, then serve and enjoy!

Mayonnaise vs. Greek Yogurt:

While mayonnaise is the traditional ingredient for tuna salad, Greek yogurt is a great alternative for those who prefer a healthier option or dislike mayonnaise. Both work well in this recipe. Greek yogurt adds a creamy texture while reducing calories and fat. If you prefer a more traditional tuna salad with healthy fats, mayonnaise is a great choice.

Open-Faced Tuna Melt Sandwich

Elevate a classic tuna melt with simple seasonings and fresh greens.

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Ingredients:

• 1 small whole-wheat baguette, sliced into 16 ½" thick slices
• 3 5-oz cans tuna, canned in water, no salt added, drained
• 2 tbsp Italian salad dressing or olive oil and vinegar
• 1 pinch kosher salt
• 1 pinch freshly ground black pepper
• ¾ cup shredded cheddar cheese
• ¾ cup fresh arugula or other leafy green

Directions:

1. Preheat oven to 375 degrees F.
2. Lay baguette slices in a single layer on a baking sheet. Place in preheated oven and toast until bread is lightly golden brown, about 2 minutes.
3. Meanwhile, place tuna, salad dressing, salt, and pepper in a small mixing bowl and stir to combine. Divide tuna mixture evenly between bread pieces.
4. Top each with a sprinkle of cheese and place back into oven until tuna is heated through and cheese is melted.
5. Top with arugula and serve.

Nutrition Facts (per serving):

• Calories: 308
• Contains: Dairy, Fin fish, Wheat

Whole-Wheat Tuna Wrap

This nutritious recipe uses white wine vinegar and heart-healthy olive oil instead of mayonnaise for a tasty and healthy meal.

Ingredients:

• 2 5-oz cans tuna, in water, no salt added, drained
• 3 tbsp white wine vinegar
• 2 tbsp extra-virgin olive oil
• ¼ cup pitted black olives, chopped
• 1 pinch kosher salt
• 1 pinch freshly ground black pepper
• 2 whole-wheat tortillas
• 2 cups lettuce of your choice (the darker, the better)
• 1 medium tomato, chopped

Directions:

1. In a small bowl, place tuna, vinegar, olive oil, olives, salt, and pepper. Gently stir to combine.
2. Lay tortillas flat and fill each one with half the tuna mixture. Top each with half the lettuce and tomatoes and roll wrap closed.

Nutrition Facts (per serving):

• Calories: 463
• Contains: Fin fish, Wheat

Tuna and Avocado Toast

This simple combination is easy to make and packed with flavor and nutrition.

Ingredients:

• 4 small slices whole-wheat bread
• 1 ripe avocado
• 2 tsp lemon juice, fresh or bottled
• ¼ tsp kosher salt
• ⅛ tsp freshly ground black pepper
• 1 5-oz can tuna, canned in water, no salt added, drained
• 2 tbsp red onion, finely chopped
• Hot sauce, to taste (optional)

Directions:

1. Place bread in a toaster oven and toast until lightly browned, about 3 minutes.
2. Meanwhile, Place avocado, lemon juice, salt, and pepper in a medium bowl. Mash ingredients together with a fork. Evenly divide the avocado mixture between the toast. Top with tuna, onion, and hot sauce, if desired. Serve immediately.

Nutrition Facts (per serving):

• Calories: 354
• Contains: Fin fish, Wheat

Tuna Pasta Salad

Turn leftover pasta into a quick and nutritious lunch with tuna, tomatoes, olives, and fresh basil.

Ingredients:

• 1½ cups cooked whole-wheat pasta
• 1 5-oz can tuna, canned in water, no salt added, drained
• 10 small pitted black olives
• ½ cup cherry tomatoes, halved
• 2 tbsp white wine vinegar
• 1 pinch kosher salt
• 1 pinch freshly ground black pepper
• Fresh basil, for garnish (optional)

Directions:

1. Place all of the ingredients except for the basil into a serving bowl and toss gently to evenly coat the pasta and tuna.
2. Garnish with basil, if desired, just before serving.

Nutrition Facts (per serving):

• Calories: 501
• Contains: Fin fish, Wheat

Simple Nicoise Salad

This quick and easy recipe pares down the ingredients of a traditional niçoise salad while maintaining a similar flavor.

Ingredients:

• 3 cups mesclun lettuce
• 1 5-oz can tuna, canned in water, no salt added, drained
• 3 campari tomatoes, quartered
• 2 hard-boiled eggs, halved
• 1 tbsp sliced red onion (optional)
• 1 tbsp extra-virgin olive oil
• 2 tbsp fresh lemon juice
• 1 pinch kosher salt
• 1 pinch freshly ground black pepper

Directions:

1. Place lettuce in a serving bowl and top with tuna, tomatoes, eggs, and onions (if using).
2. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper. Pour dressing over salad and serve.

Nutrition Facts (per serving):

• Calories: 550
• Contains: Fin fish, Eggs

Tuna-Stuffed Avocados

Avocado halves make the perfect bowl for serving up a deliciously simple tuna salad.

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Ingredients:

• 1 ripe avocado, halved lengthwise, pit removed
• 1, 5-oz can tuna, canned in water, no salt added, drained
• 2 tbsp chopped red onion
• 3 tbsp chopped celery
• 3 tbsp lowfat Greek yogurt
• ¼ tsp kosher salt
• ⅛ tsp freshly ground black pepper

Directions:

1. Place the avocado halves on a serving plate.
2. In a mixing bowl, combine the remaining ingredients and stir until well combined. Carefully scoop the mixture into the avocado halves and enjoy!

Nutrition Facts (per serving):

• Calories: 461
• Contains: Dairy, Fin fish

Tuna-Stuffed Deviled Eggs

This recipe uses Greek yogurt instead of mayonnaise to lower the calories and fat while upping the protein.

Ingredients:

• 5 large eggs, hard-boiled
• 1, 5-oz can tuna, canned in water, no salt added, drained
• 2 tbsp plain, lowfat Greek yogurt
• 1 tbsp mustard
• 1 tbsp chopped dill pickles
• 2 tsp finely chopped fresh parsley (plus more for garnish)
• 1 pinch ground paprika, for garnish (optional)

Directions:

1. Slice the eggs in half lengthwise. Carefully place the yolks into a mixing bowl and put the whites on a serving dish.
2. Gently mash the egg yolks with the back of a fork. To the bowl with the yolks, add the tuna, yogurt, mustard, pickles, and parsley.

Nutrition Facts (per serving):

• Calories: 305
• Contains: Dairy, Eggs, Fin fish

Healthy Tuna Salad with Greek Yogurt

This recipe uses Greek yogurt to reduce calories and fat while maintaining a creamy and flavorful texture.

Ingredients:

• 4 cans of tuna (4 ounces each), regular size
• Mayonnaise (made with avocado oil is a good option)
• Greek yogurt (at least 2% fat for creaminess)
• Red onion
• Celery
• Fresh parsley
• Lemon juice
• Mustard
• Salt and pepper to taste

Instructions:

1. Drain the tuna from the cans into a mixing bowl and flake with a fork.
2. Dice all of the vegetables very finely.
3. In a mixing bowl, whisk together the Greek yogurt, lemon juice, mustard, salt, pepper and dill or parsley until well combined.
4. Add the drained tuna on top, along with the celery and red onions.
5. Stir well with a fork and refrigerate.

Variations:

• Curried Salad: Add fresh curry powder.
• Avocado and Eggs: Substitute mayo with mashed avocado and add chopped hard-boiled eggs.
• Fresh Herbs: Add finely chopped fresh dill, parsley, or green onion.

Serving Suggestions:

• Low Carb Meal: Serve in lettuce wraps or over a bed of salad greens.
• Open Faced Sandwich: Make tuna salad sandwiches with cucumber slices.
• Breakfast or Lunch Toast: Top whole grain bread or bagels with tuna salad.
• In an Avocado: Fill avocado halves with the salad.

Storage:

Salad can be refrigerated for up to 5 days in a sealed container.

Freezing:

While you can freeze tuna salad, the Greek yogurt may release extra moisture upon thawing. Drain the excess moisture and stir well before serving. You can also add fresh herbs to liven it up.

Can I make this recipe without mayo?

Yes, you can use all Greek yogurt in place of the mayo.

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Can you use different canned fish?

Yes, you can use canned salmon instead of canned tuna.

What canned tuna to buy?

Canned light tuna packed in water is a good choice. Albacore tuna has less “fishy” taste and a white “meaty” texture, while yellowfin/skipjack/light tuna is tan to pink in color and has a more strong fish taste.

Canned Tuna Bowl

This canned tuna bowl is packed with protein, healthy fats, and fiber.

Ingredients:

• Canned tuna (sustainable options encouraged)
• Avocado
• Cucumbers
• Red cabbage
• Scallions
• Rice vinegar
• Low-sodium soy sauce
• Toasted sesame oil
• Sriracha or sambal oelek
• Sesame seeds

Instructions:

1. Drain the canned tuna and transfer it to your serving bowl.
2. Add the chopped cucumbers, diced avocado, shredded red cabbage, and sliced scallions.
3. Lightly whisk together the soy sauce, rice vinegar, and toasted sesame oil in a separate bowl, then drizzle the dressing over the tuna and vegetables.
4. Garnish your bowl with sesame seeds and top with sriracha or sambal oelek.

Is canned tuna healthy for you?

Canned tuna is very healthy. It’s high in protein and it’s rich in Omega 3s along with various vitamins and minerals.

What is the healthiest canned tuna to eat?

The best choice, according to the FDA, is skipjack. Yellowfin and albacore tuna are also good choices. The FDA encourages avoiding bigeye tuna due to its higher levels of mercury.

Which is better, tuna in oil or in water?

If you’re worried about calories, tuna packed in water is a popular choice. However, nutritionally, tuna that is packed in oil is higher in Vitamin D and selenium.

Deli-Style Healthy Tuna Salad

This recipe uses a combination of mayonnaise and Greek yogurt, along with a variety of vegetables, for a flavorful and healthy tuna salad.

Ingredients:

• Solid white albacore tuna packed in water
• Red cabbage
• Carrots
• Red bell pepper
• Green onion
• Light mayonnaise
• Greek yogurt
• Celery seed
• Soy sauce
• Salt and pepper to taste

Instructions:

1. Drain the water from the cans of tuna and scoop the tuna into a large bowl with the green onion, cabbage, carrot, and bell pepper.
2. Thoroughly mix in the celery seed and soy sauce. Let sit for 10 minutes before adding the mayo and Greek yogurt.
3. Add the yogurt and mayonnaise and mix well. Season with salt and pepper to taste.
4. Cover with plastic wrap and refrigerate overnight.
5. The next day, strain the tuna of all the accumulated water. Add more mayo/yogurt as required and serve.

Serving Suggestions:

Serve on a sandwich with whole grain bread and bibb lettuce, in a wrap, or scooped on a green salad.

Other Delicious Canned Tuna Recipes

• Tuna Croquettes: Crispy tuna patties made with canned tuna, potato, and dill.
• Tuna Macaroni Salad: A light and nutritious pasta salad with tuna.
• Egg Salad with Tuna: Add extra protein to egg salad with canned tuna and red onion.
• Tuna Noodle Casserole: A lightened-up version of the classic comfort food.
• Tuna Melt: A fast and easy lunch with healthy tuna salad and veggies over melted cheese.
• Deviled Eggs with Tuna: Mix canned tuna with creamy yolks, onions, and mayo.
• Chickpea Tuna Salad: A light and fresh tuna salad with chickpeas and capers.
• Tuna Melt Stuffed Tomato: A tasty tuna melt stuffed inside a juicy ripe tomato.

Choosing the Best Canned Tuna

When buying canned tuna, choose certified sustainable brands like Wild Planet to address concerns about sustainability and over-fishing. Also, be mindful of mercury levels and consider skipjack tuna as a healthier option.

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