10 Healthy Canned Tuna Recipes That Actually Taste Amazing

You know that can of tuna sitting in your pantry? It’s basically your secret weapon for quick, healthy meals that don’t taste boring. I’m talking about real flavor here, not just protein on a plate.

These recipes take like 15 minutes max. Perfect for when you’re hungry now and don’t want to order takeout again. Trust me on this.

1. Mediterranean Tuna Salad Bowl

Ingredients:

• 2 cans tuna, drained
• 2 cups mixed greens
• 1 cup cherry tomatoes, halved
• 1/2 cup white beans, drained
• 1/4 cup sliced red onion
• 1/4 cup green olives, sliced
• 1/4 cup black olives, sliced
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• 1 teaspoon dried oregano
• Salt and pepper to taste

Instructions:

Step 1: Grab a large bowl and toss in your mixed greens as the base.

This is your foundation, so don’t skip it. The greens add crunch and make this actually feel like a meal, not just a sad desk lunch. I like using a mix of spinach and arugula, but whatever you have works.

Step 2: Add the tuna, beans, tomatoes, onions, and both types of olives on top.

Spread everything out so each bite has a little bit of everything. The white beans are sneaky good here because they make this way more filling. Not sure about the onions? Soak them in cold water for five minutes first to mellow them out.

Step 3: Whisk together the olive oil, lemon juice, oregano, salt, and pepper in a small bowl.

This dressing is so simple but it pulls everything together. The lemon juice brightens up the tuna like crazy. Too tangy? Add a tiny drizzle of honey. This is my favorite part, honestly.

Step 4: Pour the dressing over your salad and toss everything together gently.

Don’t overdress it right away. Start with half, toss, then add more if you want. You can always add more but you can’t take it back. The olives are already salty, so go easy on extra salt until you taste it.

2. Avocado Tuna Lettuce Wraps

Ingredients:

• 2 cans tuna, drained
• 1 ripe avocado, mashed
• 2 tablespoons plain Greek yogurt
• 1 tablespoon lime juice
• 1/4 cup diced red bell pepper
• 2 tablespoons diced red onion
• 8 large lettuce leaves (butter lettuce works best)
• Salt and pepper to taste
• Hot sauce (optional)

Instructions:

Step 1: In a medium bowl, mix together the drained tuna, mashed avocado, and Greek yogurt until well combined.

The avocado replaces mayo here and makes everything so creamy. Smells amazing already. Make sure your avocado is actually ripe or this won’t work. It should give a little when you press it.

Step 2: Stir in the lime juice, diced bell pepper, and red onion.

The lime keeps the avocado from turning brown, which is clutch if you’re making this ahead. The bell pepper adds sweetness and crunch. Only have yellow or orange pepper? That works too.

Step 3: Season with salt, pepper, and a dash of hot sauce if you like a little kick.

I add hot sauce every single time because it just wakes everything up. But if you’re making this for kids or anyone who doesn’t do spice, skip it. You’re doing great either way.

Step 4: Spoon the tuna mixture into each lettuce leaf and wrap them up like little tacos.

Butter lettuce is perfect because it’s soft and won’t crack when you fold it. Iceberg works in a pinch but it’s crunchier. These are messy in the best way, so just lean into it. Grab some napkins.

3. Tuna and Quinoa Power Bowl

Ingredients:

• 2 cans tuna, drained
• 1 cup cooked quinoa
• 1 cup baby kale
• 1/2 cup shredded carrots
• 1/4 cup diced cucumber
• 2 tablespoons sesame seeds
• 2 tablespoons soy sauce
• 1 tablespoon sesame oil
• 1 teaspoon rice vinegar
• 1 teaspoon sriracha
• 2 green onions, sliced

Instructions:

Step 1: Cook your quinoa according to package directions and let it cool slightly.

If you’re meal prepping, make a big batch of quinoa on Sunday and you’re set for the week. Cold quinoa works fine here too. Don’t stress about it being warm.

Step 2: In a bowl, layer the quinoa, kale, carrots, and cucumber.

I like keeping everything in sections so it looks pretty, but you can totally just mix it all together. The kale wilts a little from the warm quinoa, which is actually nice. It gets less tough.

Step 3: Top with the tuna and sprinkle sesame seeds and green onions over everything.

Okay, now the fun part. The sesame seeds add this nutty flavor that makes the whole bowl taste fancy. Toast them first if you have time. Just 30 seconds in a dry pan. Game changer.

Step 4: Whisk together soy sauce, sesame oil, rice vinegar, and sriracha, then drizzle over your bowl.

This dressing is seriously addictive. I could drink it. Too spicy? Cut the sriracha in half. Not spicy enough? Double it. The sesame oil is key though, so don’t skip that. It’s what makes this taste restaurant quality.

4. Greek Yogurt Tuna Salad Sandwich

Ingredients:

• 2 cans tuna, drained
• 1/3 cup plain Greek yogurt
• 1 tablespoon Dijon mustard
• 2 tablespoons diced celery
• 2 tablespoons sweet corn
• 1 tablespoon diced red onion
• 1 teaspoon lemon juice
• 4 slices whole grain bread
• Lettuce leaves
• Sliced tomato
• Salt and pepper to taste

Instructions:

Step 1: Mix the tuna, Greek yogurt, and Dijon mustard in a bowl until everything is well combined.

The yogurt makes this way lighter than mayo but still super creamy. The Dijon adds a little tang that’s perfect with tuna. If you only have regular mustard, that works too.

Step 2: Fold in the celery, corn, and red onion, then add lemon juice, salt, and pepper.

The celery gives you that classic tuna salad crunch. The corn is a little sweet and honestly just makes this better. I learned this from my mom. Not sure when it’s mixed enough? When you don’t see any big chunks of yogurt.

Step 3: Toast your bread until it’s golden and crispy.

This step matters more than you think. Cold bread makes this sandwich sad. Toasted bread holds up to the tuna mixture and doesn’t get soggy. Trust the process.

Step 4: Pile the tuna salad on one slice of bread, add lettuce and tomato, then top with the other slice.

Layer it however you want, but I like the lettuce on the bottom so the tuna doesn’t make the bread wet. The tomato goes on top. Cut it in half and you’ve got yourself a legit lunch.

5. Tuna Stuffed Avocados

Ingredients:

• 2 cans tuna, drained
• 2 ripe avocados, halved and pitted
• 2 tablespoons diced red onion
• 2 tablespoons lime juice
• 1 tablespoon chopped cilantro
• 1/4 teaspoon garlic powder
• Salt and pepper to taste
• Red pepper flakes (optional)

Instructions:

Step 1: Cut the avocados in half, remove the pits, and scoop out a little extra flesh to make room for the filling.

Don’t throw away what you scoop out. Just mash it and mix it with the tuna. Zero waste. The avocado should be ripe but not mushy or this gets weird.

Step 2: In a bowl, combine the tuna, red onion, lime juice, cilantro, and garlic powder.

The lime juice is doing double duty here, adding flavor and keeping the avocado from browning. Hate cilantro? Use parsley. I won’t judge. This is your kitchen.

Step 3: Scoop the tuna mixture into each avocado half, piling it high.

Really pack it in there. This is basically a no carb meal that’s super filling. If you have leftover filling, just eat it with a fork. I do this all the time.

Step 4: Season with salt, pepper, and red pepper flakes if you want some heat.

The red pepper flakes are optional but I love the little kick. These look so good you could serve them at a party. Or just eat both for lunch. No one’s watching.

6. Tuna Zucchini Noodles (Low Carb Pasta)

Ingredients:

• 2 cans tuna, drained
• 3 medium zucchinis, spiralized
• 1 cup cherry tomatoes, halved
• 2 tablespoons olive oil
• 3 cloves garlic, minced
• 1/4 cup grated Parmesan cheese
• 2 tablespoons fresh basil, chopped
• Salt and pepper to taste

Instructions:

Step 1: Heat the olive oil in a large skillet over medium heat and add the minced garlic.

Let that garlic get fragrant for about 30 seconds. Don’t walk away or it’ll burn. Learned that the hard way. Your kitchen will smell incredible right now.

Step 2: Toss in the zucchini noodles and cook for just 2 to 3 minutes until slightly softened.

Don’t overcook these or they get watery and mushy. You want them to still have a little bite. Too soft already? Just drain any excess water before the next step.

Step 3: Add the tuna and cherry tomatoes, stirring gently for another minute or two.

The tomatoes will start to soften and release their juices, which makes a light sauce. This is where it gets good. If it seems dry, add a splash of pasta water. Oh wait, there’s no pasta. Just add a tablespoon of water.

Step 4: Remove from heat, sprinkle with Parmesan and fresh basil, then season with salt and pepper.

The Parmesan melts a little from the heat and gets all stringy and delicious. The basil makes this taste like summer. Honestly easiest dinner ever.

7. Spicy Tuna and Brown Rice Bowl

Ingredients:

• 2 cans tuna, drained
• 1 cup cooked brown rice
• 1/2 cup shelled edamame
• 1/4 cup shredded carrots
• 2 tablespoons sriracha
• 1 tablespoon soy sauce
• 1 teaspoon sesame oil
• 1 teaspoon honey
• 2 green onions, sliced
• 1 tablespoon sesame seeds

Instructions:

Step 1: Cook the brown rice and edamame according to their package instructions.

If you’re short on time, microwave rice works totally fine here. I use it all the time. The edamame takes like five minutes to boil. You’ve got this.

Step 2: In a small bowl, whisk together the sriracha, soy sauce, sesame oil, and honey to make the sauce.

The honey balances out the heat from the sriracha. It’s spicy but not crazy. Want it milder? Cut the sriracha in half. Want it hotter? Add more. This is my favorite sauce combo.

Step 3: In your serving bowl, layer the rice, edamame, carrots, and tuna.

Keep everything separate so it looks like those bowls from fancy lunch spots. Or just dump it all in and mix it. Both ways taste the same. The carrots add a nice crunch and sweetness.

Step 4: Drizzle the spicy sauce over everything, then top with green onions and sesame seeds.

Don’t skip the sesame seeds. They make this feel complete. The green onions add freshness. Mix everything together when you eat it so every bite has sauce. So good.

8. Tuna White Bean Salad

Ingredients:

• 2 cans tuna, drained
• 1 can white beans, drained and rinsed
• 1 cup cherry tomatoes, halved
• 1/4 cup diced red bell pepper
• 1/4 cup sliced black olives
• 2 cups fresh spinach
• 3 tablespoons olive oil
• 1 tablespoon red wine vinegar
• 1 teaspoon Dijon mustard
• 1 clove garlic, minced
• Salt and pepper to taste

Instructions:

Step 1: In a large bowl, combine the tuna, white beans, tomatoes, bell pepper, olives, and spinach.

The white beans make this super filling. Like, actually filling. Not that fake salad filling where you’re hungry an hour later. They also add a nice creamy texture.

Step 2: In a small jar or bowl, shake or whisk together the olive oil, red wine vinegar, Dijon, and minced garlic.

I just use a jar with a lid and shake it. Way easier than whisking. The garlic gives this dressing so much flavor. Raw garlic can be strong, so if you’re worried, use half a clove.

Step 3: Pour the dressing over the salad and toss everything together gently.

Start with half the dressing and add more if you need it. The spinach wilts down a bit, which is normal. If you’re meal prepping this, keep the dressing separate until you’re ready to eat.

Step 4: Season with salt and pepper to taste and serve immediately or chill for later.

This actually gets better after sitting for 30 minutes because the flavors marry together. You can make this in the morning and eat it for lunch. The beans soak up the dressing and it’s just better.

9. Tuna and Egg Breakfast Scramble

Ingredients:

• 1 can tuna, drained
• 4 large eggs
• 2 tablespoons milk
• 1/4 cup diced bell pepper
• 2 tablespoons diced onion
• 1 tablespoon butter
• 1/4 cup shredded cheese
• Salt and pepper to taste
• Fresh parsley for garnish

Instructions:

Step 1: Whisk together the eggs and milk in a bowl until well combined.

The milk makes the eggs fluffier. You can use any kind of milk or even skip it if you want. Just whisk those eggs until there are no streaks. That’s the key to good scrambled eggs.

Step 2: Melt the butter in a nonstick skillet over medium heat, then add the bell pepper and onion.

Cook them for about two minutes until they soften up. The butter is important. It keeps everything from sticking and adds flavor. Don’t use high heat or the eggs will cook too fast and get rubbery.

Step 3: Pour in the eggs and let them sit for a few seconds before gently stirring.

This is where people mess up scrambled eggs. You want soft curds, so stir slowly. When they’re almost done but still a tiny bit wet, add the tuna and cheese. The residual heat will finish cooking them perfectly.

Step 4: Fold in the tuna and cheese, season with salt and pepper, and remove from heat.

The cheese melts into everything and it’s so good. Garnish with parsley if you want to feel fancy. I make this on Sunday mornings. High protein breakfast that actually keeps you full.

10. Asian Style Tuna Cabbage Salad

Ingredients:

• 2 cans tuna, drained
• 3 cups shredded purple cabbage
• 1 cup shredded green cabbage
• 1/2 cup shredded carrots
• 1/4 cup sliced green onions
• 2 tablespoons rice vinegar
• 1 tablespoon soy sauce
• 1 tablespoon sesame oil
• 1 teaspoon honey
• 1 teaspoon grated ginger
• 2 tablespoons sesame seeds

Instructions:

Step 1: In a large bowl, combine both types of cabbage, carrots, and green onions.

The purple cabbage makes this look so pretty. But if you only have green, just use that. The carrots add sweetness and color. You can buy pre shredded coleslaw mix and save yourself five minutes.

Step 2: In a small bowl, whisk together the rice vinegar, soy sauce, sesame oil, honey, and grated ginger.

Fresh ginger is way better than powdered here. It adds a little zing that makes everything taste brighter. Too much work? Use a quarter teaspoon of ground ginger instead. It’s fine.

Step 3: Pour the dressing over the cabbage mixture and toss everything until well coated.

The cabbage will soften slightly as it sits in the dressing. If you’re eating this right away, it’ll be crunchy. If you wait 20 minutes, it’ll be a little softer. Both ways are good.

Step 4: Add the tuna on top, sprinkle with sesame seeds, and toss again gently before serving.

The tuna breaks up into the salad and the sesame seeds add this nutty crunch. This is one of those recipes that tastes even better the next day. The flavors just get more intense.

Final Thoughts

These recipes prove that canned tuna is way more versatile than you thought. You’ve got breakfast, lunch, dinner, and everything in between covered. Which one are you making first? Let me know in the comments if you try any of these.