When it comes to building and maintaining lean muscle mass, a diet rich in protein is essential. And one of the best sources of protein that’s also packed with flavor is tuna. With its numerous health benefits, tuna is an excellent addition to any fitness enthusiast’s meal plan. But sometimes, cooking the same old tuna salad or canned tuna can get boring. That’s why we’ve put together this list of 20 flavorful high protein tuna recipes that are perfect for muscle building.
From spicy tuna avocado bowls to Mediterranean tuna salads and more, these recipes will take your taste buds on a wild ride while fueling your muscles with the nutrients they need to grow strong. Whether you’re looking for quick and easy meals or something a bit more elaborate, we’ve got you covered.
Spicy Tuna Avocado Bowl
Elevate your mealtime with this flavorful and refreshing Spicy Tuna Avocado Bowl! This dish combines the creaminess of avocado, the spiciness of tuna, and the crunch of crunchy toppings.
Ingredients:
– 1 can of sushi-grade tuna (drained and flaked)
– 2 ripe avocados, sliced
– 1/4 cup of pickled ginger, thinly sliced
– 1/4 cup of chopped cilantro
– 1 jalapeño pepper, seeded and finely chopped
– 2 tablespoons of soy sauce
– 1 tablespoon of lime juice
– Salt and pepper to taste
Instructions:
1. In a medium bowl, combine tuna, soy sauce, and lime juice. Mix well.
2. In a separate bowl, mix together chopped cilantro, pickled ginger, and jalapeño pepper.
3. Assemble the bowls by placing sliced avocado at the bottom, followed by the tuna mixture, and then topping with the cilantro-ginger-jalapeño mixture.
4. Season with salt and pepper to taste.
5. Serve immediately and enjoy!
Cooking Time: 10 minutes
Mediterranean Tuna Salad
A refreshing twist on traditional tuna salad, this Mediterranean-inspired recipe combines the rich flavors of olives, capers, and feta with the simplicity of canned tuna. Perfect for a quick lunch or dinner, this salad is sure to become a favorite.
Ingredients:
– 1 (6 oz) can of tuna in water, drained and flaked
– 1/4 cup pitted green olives, sliced
– 2 tbsp capers, rinsed and drained
– 1/4 cup crumbled feta cheese
– 1/4 cup chopped fresh parsley
– 2 tbsp olive oil
– 2 tbsp lemon juice
– Salt and pepper to taste
Instructions:
1. In a medium-sized bowl, combine tuna, olives, capers, and feta.
2. Squeeze lemon juice over the mixture and stir gently.
3. Add chopped parsley and mix well.
4. Season with salt and pepper to taste.
5. Drizzle olive oil over the salad and serve.
Cooking Time: 10 minutes
High Protein Tuna Patties
Elevate your snack game with these protein-packed tuna patties, perfect for a quick lunch or post-workout bite.
Ingredients:
– 1 can of tuna (drained and flaked)
– 1/2 cup rolled oats
– 1/4 cup grated cheddar cheese
– 1 egg
– 1 tablespoon almond flour
– 1 teaspoon lemon juice
– Salt and pepper to taste
Instructions:
1. Preheat a non-stick skillet or grill over medium-high heat.
2. In a bowl, combine tuna, oats, cheese, egg, almond flour, lemon juice, salt, and pepper. Mix until well combined.
3. Using your hands, shape the mixture into 4-6 patties, depending on desired size.
4. Cook the patties for 3-4 minutes per side, or until they reach an internal temperature of 145°F (63°C).
5. Serve hot with your favorite accompaniments, such as whole grain toast, avocado, or mixed greens.
Cooking Time: 6-8 minutes
Tuna and Quinoa Stuffed Peppers
This recipe combines the protein-rich flavors of tuna with the nutty goodness of quinoa, all wrapped up in a vibrant bell pepper. Perfect for a quick weeknight dinner or a nutritious lunch.
Ingredients:
– 4 bell peppers, any color
– 1 can of tuna (drained and flaked)
– 1 cup cooked quinoa
– 1/2 cup chopped onion
– 1 minced garlic clove
– 1 tablespoon olive oil
– Salt and pepper to taste
– Optional: chopped fresh parsley or cilantro for garnish
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cut the tops off the bell peppers and remove seeds and membranes.
3. In a bowl, mix together tuna, quinoa, onion, garlic, and olive oil.
4. Stuff each pepper with the tuna mixture, filling to the top.
5. Place peppers in a baking dish and bake for 25-30 minutes or until tender.
6. Season with salt and pepper to taste.
Cooking Time: 25-30 minutes
Garlic Herb Tuna Steak
Elevate your seafood game with this flavorful and aromatic tuna steak recipe, infused with the richness of garlic and herbs.
Ingredients:
– 4 tuna steaks (6 oz each)
– 2 cloves of garlic, minced
– 1 tablespoon olive oil
– 1 tablespoon chopped fresh parsley
– 1 tablespoon chopped fresh dill
– Salt and pepper to taste
Instructions:
1. Preheat the oven to 400°F (200°C).
2. In a small bowl, mix together minced garlic and olive oil.
3. Place tuna steaks on a baking sheet lined with parchment paper.
4. Brush both sides of tuna steaks with the garlic-olive oil mixture.
5. Sprinkle chopped parsley and dill evenly over both sides of the tuna steaks.
6. Season with salt and pepper to taste.
7. Bake for 12-15 minutes or until cooked through.
Cooking Time: 12-15 minutes
Tuna and White Bean Salad
A refreshing and protein-packed salad that combines the richness of tuna with the creaminess of white beans. This easy-to-make dish is perfect for a quick lunch or dinner.
Ingredients:
– 1 can of white beans (such as cannellini or Great Northern), drained and rinsed
– 1 can of tuna (drained and flaked)
– 1/2 cup of chopped red onion
– 1/4 cup of chopped fresh parsley
– 2 tablespoons of olive oil
– 1 tablespoon of lemon juice
– Salt and pepper to taste
Instructions:
1. In a medium bowl, combine the white beans, tuna, red onion, and parsley.
2. In a small bowl, whisk together the olive oil and lemon juice.
3. Pour the dressing over the bean and tuna mixture, and toss to combine.
4. Season with salt and pepper to taste.
5. Serve immediately.
Cooking Time: 10 minutes
Lemon Pepper Tuna Cakes
Elevate your tuna game with this zesty and flavorful recipe, perfect for a quick weeknight dinner or a weekend lunch.
Ingredients:
– 1 can of tuna (drained and flaked)
– 1/2 cup panko breadcrumbs
– 1/4 cup finely chopped red bell pepper
– 2 tablespoons lemon juice
– 1 tablespoon olive oil
– 1 teaspoon Dijon mustard
– 1/2 teaspoon salt
– 1/4 teaspoon black pepper
– 1 egg, lightly beaten
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a medium bowl, mix together tuna, panko breadcrumbs, red bell pepper, lemon juice, olive oil, Dijon mustard, salt, and black pepper until well combined.
3. Add the egg and gently fold until the mixture is sticky but not too wet.
4. Shape into 6-8 patties.
5. Place on a baking sheet lined with parchment paper and bake for 12-15 minutes or until cooked through.
Cooking Time: 12-15 minutes
High Protein Tuna Pasta Bake
This hearty tuna pasta bake combines the flavors of Italy with a boost of protein from tuna and eggs, making it an excellent option for a quick and satisfying dinner. With just a few simple ingredients and minimal prep time, you’ll be enjoying a delicious and nutritious meal in no time.
Ingredients:
– 8 oz (225g) pasta of your choice
– 1 can (6 oz/170g) tuna in water, drained and flaked
– 2 eggs, beaten
– 1 cup (115g) grated cheddar cheese
– 1/2 cup (55g) breadcrumbs
– 1 tbsp olive oil
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cook pasta according to package instructions; set aside.
3. In a large mixing bowl, combine tuna, eggs, cheese, and breadcrumbs. Mix well.
4. Add cooked pasta to the tuna mixture and stir until coated.
5. Transfer the mixture to a baking dish and drizzle with olive oil.
6. Bake for 20-25 minutes or until the top is lightly golden brown.
Cooking Time: 20-25 minutes
Asian-Inspired Tuna Lettuce Wraps
Elevate your lunch game with this refreshing and flavorful recipe that combines the richness of tuna with the crunch of Asian-inspired flavors. With just a few simple ingredients, you can create a healthy and delicious meal in no time.
Ingredients:
– 1 can of sushi-grade tuna (drained and flaked)
– 1/2 cup of mixed greens
– 1/4 cup of chopped scallions
– 1/4 cup of sliced red bell pepper
– 1 tablespoon of soy sauce
– 1 tablespoon of rice vinegar
– 1 teaspoon of sesame oil
– Salt and pepper to taste
– 6-8 lettuce leaves
Instructions:
1. In a medium-sized bowl, whisk together soy sauce, rice vinegar, and sesame oil.
2. Add the flaked tuna and stir until coated with the marinade.
3. Place a spoonful of the tuna mixture onto a lettuce leaf, followed by some chopped scallions and sliced red bell pepper.
4. Season with salt and pepper to taste.
5. Serve immediately and enjoy!
Cooking Time: 10 minutes
Tuna and Egg Breakfast Scramble
Start your day with a protein-packed breakfast that’s both delicious and nutritious. This Tuna and Egg Breakfast Scramble is an easy-to-make, flavorful dish that combines the richness of tuna with the creaminess of scrambled eggs.
Ingredients:
– 1 can of tuna in water (drained)
– 2 large eggs
– 1 tablespoon butter
– 1/4 cup diced bell peppers
– Salt and pepper to taste
– Optional: chopped onions, capers, or chives for added flavor
Instructions:
1. Crack the eggs into a bowl and whisk until smooth.
2. Heat the butter in a non-stick skillet over medium heat.
3. Add the bell peppers and cook until tender, about 2 minutes.
4. Pour in the eggs and scramble until cooked through.
5. Add the tuna and stir to combine with the egg mixture.
6. Cook for an additional minute, seasoning with salt and pepper as needed.
7. Serve hot, garnished with optional toppings if desired.
Cooking Time: 10-12 minutes
Cajun-Spiced Tuna Kebabs
Add a bold and zesty flavor to your tuna with this easy recipe, perfect for a quick weeknight dinner or a flavorful appetizer. With the warmth of cumin, coriander, and paprika, these kebabs are sure to spice up any meal.
Ingredients:
– 1 pound sushi-grade tuna steak, cut into 1-inch pieces
– 2 tablespoons olive oil
– 1 teaspoon Cajun seasoning blend
– 1/2 teaspoon ground cumin
– 1/4 teaspoon smoked paprika
– Salt and pepper to taste
– Fresh parsley or cilantro for garnish (optional)
Instructions:
1. Preheat grill or grill pan to medium-high heat.
2. In a small bowl, mix together olive oil, Cajun seasoning blend, cumin, and smoked paprika.
3. Thread tuna pieces onto skewers, leaving a small space between each piece.
4. Brush the tuna with the spice mixture, making sure all pieces are coated.
5. Season with salt and pepper to taste.
6. Grill kebabs for 2-3 minutes per side, or until cooked through.
7. Serve immediately, garnished with parsley or cilantro if desired.
Cooking Time: 4-6 minutes
Tuna and Chickpea Buddha Bowl
This recipe combines the protein-packed punch of tuna with the creamy, plant-based goodness of chickpeas, all wrapped up in a nutritious and filling bowl.
Ingredients:
– 1 can of chickpeas (drained and rinsed)
– 1 can of tuna (in water or olive oil)
– 1/2 cup cooked quinoa
– 1/4 cup chopped red bell pepper
– 1 tablespoon soy sauce
– 1 tablespoon lemon juice
– Salt and pepper to taste
– Fresh cilantro leaves for garnish
Instructions:
1. Cook the quinoa according to package instructions.
2. In a separate pan, heat the chickpeas with soy sauce and lemon juice over medium heat until warmed through.
3. Drain the tuna and flake into small pieces.
4. Combine cooked quinoa, chickpea mixture, and tuna in a bowl.
5. Top with chopped red bell pepper and garnish with cilantro leaves.
Cooking Time: 20 minutes
High Protein Tuna Sushi Rolls
Elevate your sushi game with this high-protein recipe that combines the omega-3 rich flavors of tuna with the convenience of a roll. Perfect for fitness enthusiasts and health-conscious individuals looking for a nutritious snack.
Ingredients:
– 1 can of tuna (drained and flaked)
– 1/2 cup cooked white rice
– 1/4 cup water
– 1 sheet of nori seaweed
– 1 tablespoon soy sauce
– 1 teaspoon sesame oil
– Salt to taste
Instructions:
1. Prepare sushi rice according to package instructions.
2. Mix tuna with soy sauce, sesame oil, and salt.
3. Lay a sheet of nori seaweed flat on a surface.
4. Spread sushi rice evenly onto the seaweed, leaving a 1-inch border at the top.
5. Place the tuna mixture in the middle of the rice.
6. Roll the sushi using a bamboo sushi mat or a clean tea towel.
7. Slice into desired thickness and serve.
Cooking Time: 10-15 minutes
Tuna and Sweet Potato Hash
Elevate your breakfast or brunch game with this protein-packed, sweet-and-savory hash recipe. This dish is perfect for a quick and easy meal that’s both flavorful and nutritious.
Ingredients:
– 1 can of tuna (drained and flaked)
– 2 large sweet potatoes, peeled and diced
– 1/4 cup of olive oil
– 1 small onion, diced
– 2 cloves of garlic, minced
– Salt and pepper to taste
– Optional: paprika or chili flakes for added spice
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a large bowl, toss sweet potatoes with 2 tablespoons of olive oil, salt, and pepper.
3. Spread sweet potatoes on a baking sheet and roast for 20-25 minutes, or until tender.
4. In a skillet, heat remaining 2 tablespoons of olive oil over medium-high heat. Add onion and garlic; cook until softened (about 5 minutes).
5. Add flaked tuna to the skillet and stir to combine with onion mixture.
6. Once sweet potatoes are done roasting, add them to the skillet and stir to combine with tuna mixture.
7. Cook for an additional 2-3 minutes, or until all ingredients are well combined.
Cooking Time: 35-40 minutes
Grilled Tuna with Mango Salsa
Elevate your summer meals with this refreshing twist on grilled tuna. The sweetness of the mango pairs perfectly with the savory flavor of the tuna, making for a light and satisfying dish.
Ingredients:
– 4 tuna steaks (6 oz each)
– 1 ripe mango, diced
– 1/2 red onion, thinly sliced
– 1 jalapeño pepper, seeded and finely chopped
– 1 tablespoon lime juice
– Salt and pepper to taste
– Fresh cilantro leaves for garnish
Instructions:
1. Preheat grill to medium-high heat.
2. Season tuna steaks with salt and pepper.
3. Grill tuna for 4-5 minutes per side, or until cooked through.
4. In a separate bowl, combine mango, red onion, jalapeño, and lime juice.
5. Serve grilled tuna with mango salsa spooned on top. Garnish with cilantro leaves.
Cooking Time: 8-10 minutes
Tuna and Spinach Stuffed Shells
A creative twist on traditional stuffed shells, this recipe combines the richness of tuna with the nutritional benefits of spinach for a delicious and satisfying meal.
Ingredients:
– 12 jumbo pasta shells
– 1 can of tuna (drained and flaked)
– 1 package frozen chopped spinach, thawed and drained
– 1 cup ricotta cheese
– 1/2 cup shredded mozzarella cheese
– 1 egg, beaten
– Salt and pepper to taste
– Marinara sauce for serving
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cook pasta shells according to package instructions; drain and set aside.
3. In a mixing bowl, combine tuna, spinach, ricotta cheese, mozzarella cheese, and beaten egg. Mix well.
4. Stuff each cooked pasta shell with the tuna-spinach mixture, placing them in a baking dish as you go.
5. Top stuffed shells with marinara sauce and cover with aluminum foil.
6. Bake for 25-30 minutes or until the cheese is melted and bubbly.
7. Remove the foil and bake an additional 10-15 minutes to brown the top.
High Protein Tuna and Lentil Soup
This recipe is a nutritious and flavorful blend of tuna, lentils, and vegetables that provides a boost of protein to keep you satisfied. Perfect for a quick lunch or dinner option.
Ingredients:
– 1 can of tuna (drained and flaked)
– 1 cup of red or brown lentils, rinsed and drained
– 2 cups of low-sodium chicken broth
– 1 medium onion, chopped
– 2 cloves of garlic, minced
– 1 carrot, chopped
– 1 celery stalk, chopped
– 1 can of diced tomatoes (14.5 oz)
– 1 teaspoon dried thyme
– Salt and pepper to taste
Instructions:
1. In a large pot, heat 2 tablespoons of water over medium heat.
2. Add the onion, garlic, carrot, and celery; cook until the vegetables are tender, about 5 minutes.
3. Add the lentils, chicken broth, tuna, diced tomatoes, thyme, salt, and pepper. Bring to a boil, then reduce heat and simmer for 20-25 minutes or until the lentils are tender.
4. Serve hot and enjoy!
Cooking Time: 25-30 minutes
Tuna and Zucchini Fritters
These crispy fritters are a great way to get your daily dose of omega-rich tuna and vitamins-packed zucchini. Perfect as an appetizer or snack, they’re easy to make and bursting with flavor.
Ingredients:
– 1 can of tuna in water (drained)
– 1 medium zucchini, grated
– 1/2 cup all-purpose flour
– 1/4 teaspoon paprika
– 1/4 teaspoon salt
– 1/4 teaspoon black pepper
– 2 tablespoons olive oil
– 1 egg, lightly beaten
– Lemon wedges (optional)
Instructions:
1. Preheat the oven to 375°F (190°C). Line a baking sheet with parchment paper.
2. In a medium bowl, combine tuna, zucchini, flour, paprika, salt, and pepper. Mix well.
3. Add olive oil and egg; mix until just combined. Do not overmix.
4. Using your hands, shape the mixture into small patties (about 1/4 inch thick).
5. Place the fritters on the prepared baking sheet, leaving about 1 inch of space between each.
6. Bake for 15-20 minutes or until golden brown.
Cooking Time: 15-20 minutes
Smoked Tuna and Avocado Toast
Elevate your breakfast or snack game with this refreshing combination of smoky tuna and creamy avocado on toasted bread.
Ingredients:
– 1 can of smoked tuna (drained)
– 2 ripe avocados, mashed
– 4 slices of whole grain bread
– Salt and pepper to taste
– Optional: lemon wedges and red onion for garnish
Instructions:
1. Preheat your toaster or toaster oven to toast the bread.
2. Spread 1-2 tablespoons of mashed avocado on each slice of toasted bread.
3. Top the avocado with about 1-2 ounces (28g) of smoked tuna, flaked into small pieces.
4. Season with salt and pepper to taste.
5. Garnish with a squeeze of lemon juice and thinly sliced red onion, if desired.
Cooking Time: None! Just assemble and serve.
High Protein Tuna and Broccoli Stir-Fry
Get ready for a flavorful and nutritious meal that’s high in protein! This simple recipe combines the omega-3 rich tuna with the nutrient-dense broccoli, all in one delicious stir-fry.
Ingredients:
– 1 can of tuna (drained and flaked)
– 2 cups of broccoli florets
– 2 cloves of garlic, minced
– 1 tablespoon of soy sauce
– 1 tablespoon of olive oil
– Salt and pepper to taste
– Optional: sesame seeds and chopped green onions for garnish
Instructions:
1. Heat the olive oil in a large skillet or wok over medium-high heat.
2. Add the garlic and sauté for 1 minute until fragrant.
3. Add the broccoli and cook for 3-4 minutes, or until tender but still crisp.
4. Add the tuna and stir-fry for 2-3 minutes until heated through.
5. Season with soy sauce, salt, and pepper to taste.
6. Serve immediately, garnished with sesame seeds and chopped green onions if desired.
Cooking Time: 10-12 minutes
Enjoy your protein-packed and nutritious meal!
Summary
Discover the power of tuna with these 20 delicious and high-protein recipes designed for muscle building. From Spicy Tuna Avocado Bowl to High Protein Tuna Sushi Rolls, these mouth-watering dishes combine the nutritional benefits of tuna with flavorful ingredients like quinoa, sweet potatoes, and mango. Whether you’re a fitness enthusiast or just looking for healthy meal ideas, this collection of recipes is sure to inspire your culinary creativity and fuel your active lifestyle.
