7 Healthy Recipes to Make With Canned Tuna Everyday Health MenuNewslettersSearch Healthy Recipes 7 Healthy Recipes to Make With Canned Tuna Put this pantry staple to work with these simple side, lunch, and dinner ideas. By Kelly Kennedy, RDNMedically Reviewed by Lynn Grieger, RDN, CDCESReviewed: July 15, 2022Medically Reviewed Pair tuna with fresh produce for a nutritious dish Getty ImagesThe tuna sandwich is a lunchtime staple and for good reasons. Canned tuna is shelf-stable, relatively affordable, and it's even a sustainable source of protein when you opt for products with the MSC blue fish label, as the Marine Stewardship Council notes. Also, while the 2020–2025 U.S. Dietary Guidelines for Americans recommend that adults get at least 8 ounces (oz) of fish per week, the U.S. Department of Agriculture (USDA) points out that the average American adult is getting only about one-third of that amount. If grilling salmon or whipping up some fish tacos feels overwhelming to you, canned tuna can be a simpler way to add more fish to your plate. That said, the typical tuna salad sandwich is far from perfect. The health benefits can be negated if you load up with mayonnaise, for example, because that condiment is high in saturated fat. You’ll find about 1.6 grams (g) of this unhealthy fat per tablespoon according to the USDA. That’s about 12 percent of the daily recommended limit set forth by the American Heart Association — in just one tablespoon! Sans mayo, tuna can be a naturally healthy choice replete with protein — there are 22 grams (g) in a 3 oz serving, according to data from the USDA. What’s more, tuna contains primarily healthy, unsaturated fat. What to Consider When Choosing a Canned Tuna In the grocery store, you may find the tuna aisle overwhelming. Which can should you reach for? Here’s what to keep in mind. Variety The EPA and FDA list light tuna as the best choice. That’s because it’s lower in mercury than other varieties of tuna such as white and albacore, according to the Environmental Defense Fund. Mercury is an element that occurs both naturally and as an industrial byproduct and it can have negative implications on health, especially for women who are pregnant or breastfeeding and young children. Yet even these groups can enjoy canned light tuna three or more times per month, depending on age. If the fear of getting too much mercury keeps you from eating fish very often, let us persuade you. According to the Harvard T.H. Chan School of Public Health, 1 to 2 servings of low-mercury fish may reduce the risk of death from heart disease by 36 percent. You’ll also see tuna available in chunk and solid white albacore tuna. The terms “chunk” and “solid” refer to the size of the pieces of tuna in the can. Solid will have larger, firmer pieces of fish and chunk will be smaller flakes of fish, according to Bumblebee. What It s Packed In You’ll find canned tuna packed in oil or water. The water-packed version is lower in calories and is the kind most dietitians recommend. If you opt for oil-packed tuna, be sure to check what kind of oil is used. Many brands will use the cheapest oils (such as soybean oil) to pack tuna — and that translates to fewer healthy fats for you. For example, while 1 tablespoon of extra-virgin olive oil contains 10 g heart-healthy monounsaturated fats, you’ll find only 3.1 g in the same serving of soybean oil, according to the USDA. One of the healthiest choices is canned tuna packed in extra-virgin olive oil, which is loaded with heart-healthy monounsaturated fats (per the USDA). Keep in mind, though, that this option may be pricier than canned tuna packed in other oils or water. Other Ways to Buy Tuna Besides in a can, you can find tuna in a jar or pouch. Some pouched varieties are even seasoned for an easy grab-and-go protein source. Unseasoned pouched tuna usually comes packed in water. On the other hand, jarred tuna tends to be packed in water or oil. Fresh tuna is also available at the fish counter, and you’ll find it’s almost identical to canned tuna nutritionally. According to data from the USDA, a 3 oz serving of fresh yellowfin tuna contains 93 calories, 21 g protein, 0 g carbohydrates, 0.4 g fat, and 38 mg sodium. Of course, unlike canned tuna, fresh tuna should be cooked before you eat it (unless it’s sushi grade). It also needs to be stored in the refrigerator and consumed within one to two days, per Clemson Cooperative Extension. With those healthy options in mind, choose the type of tuna that fits your needs. Then enjoy these creative and healthy tuna recipes that are quick and easy enough to make at work, whether that’s in your own kitchen or at the office. You’ll even find that these recipes have only five main ingredients (not counting seasonings, oil, and vinegar) and they’re all ingredients you may already have on hand! How’s that for easy?1 Anjelika Gretskaia/Adobe Stock Open-Faced Tuna Melt SandwichThe tuna melt is a classic! Here, we use simple seasonings to make the tuna even more delicious and top it with a touch of cheese. Arugula is a leafy green that lends a peppery flavor and light crunch to your sandwich. If you have tomatoes in your kitchen, those can be a delicious addition as well. Whole-wheat bread is used here because it offers more fiber than its white bread counterpart, according to the USDA. If you only have larger whole-grain bread on hand, not to worry. Use one slice per serving in place of the 4 rounds.contains Dairy, Fin fish, Wheat 5.0 out of 1 reviews SERVES 4 CALORIES PER SERVING 308 AUTHORKelly Kennedy, RDN REVIEWED BYLynn Grieger, RDN, CDCESPrintDownloadPinterest PREP TIME5 min COOK TIME5 min TOTAL TIME10 min Ingredients1 small whole wheat baguette, sliced into 16, ½ inch-thick slices3, 5-oz cans tuna, canned in water, no salt added, drained2 tbsp Italian salad dressing or olive oil and vinegar1 pinch kosher salt1 pinch freshly ground black pepper¾ cup shredded cheddar cheese¾ cup fresh arugula or other leafy green Directions1Preheat the oven to 375 degrees F.2 Lay the baguette slices in a single layer on a baking sheet. Place in the preheated oven and toast until the bread is lightly golden brown, about 2 minutes.3 Meanwhile, place the tuna, salad dressing, salt, and pepper in a small mixing bowl and stir to combine. Divide the tuna mixture evenly between the bread pieces.4 Top each with a sprinkle of cheese and place back into the oven until the tuna is heated through and the cheese is melted.5 Top with arugula and serve. Nutrition Facts Amount per serving Serving size4 rounds calories308 total fat11g saturated fat4.4g protein30g carbohydrates21g fiber0.1g sugar3.5g added sugar0g sodium410mg TAGS Dairy, Fin fish, Wheat, Mediterranean, High-Protein, Quick & Easy, Lunch, Low-Calorie Rate recipe Share recipeFacebookTwitterPinterestCopy Link2James Pearsell/Getty Images Whole-Wheat Tuna WrapThe copious amount of mayonnaise has earned traditional tuna salad a less-than-stellar reputation. In our recipe, you’ll find the bright flavors of white wine vinegar and heart-healthy olive oil combine to produce a tuna salad that tastes as delicious and far more nutritious than the classic salad mix. A healthy dose of vegetables and whole-wheat wrap round this sandwich out to form a well-balanced meal you can be proud of and that comes together in only a few minutes! With more than 5 grams of fiber per serving, this wrap alone will get you well on your way toward your daily fiber needs, according to the Mayo Clinic.contains Fin fish, Wheat 5.0 out of 2 reviews SERVES 2 CALORIES PER SERVING 463 AUTHORKelly Kennedy, RDN REVIEWED BYLynn Grieger, RDN, CDCESPrintDownloadPinterest PREP TIME10 min TOTAL TIME10 min Ingredients2, 5-oz cans tuna, canned in water, no salt added, drained3 tbsp white wine vinegar2 tbsp extra-virgin olive oil¼ cup pitted black olives, chopped1 pinch kosher salt1 pinch freshly ground black pepper2 whole-wheat tortillas2 cups lettuce of your choice (the darker, the better)1 medium tomato, chopped Directions1Place the tuna, vinegar, olive oil, olives, salt, and pepper in a small bowl. Gently stir to combine.2 Lay the tortilla flat and fill each one with half of the tuna mixture. Top each with half of the lettuce and tomatoes and roll the wrap closed. Nutrition Facts Amount per serving calories463 total fat26g saturated fat5.5g protein33g carbohydrates25g fiber5.2g sugar3.1g added sugar1g sodium666mg TAGS Fin fish, Wheat, Mediterranean, High-Fiber, High-Protein, Quick & Easy, Lunch Rate recipe Share recipeFacebookTwitterPinterestCopy Link3Shutterstock Tuna and Avocado ToastMove over, plain avocado toast! This simple combination is easy enough to put together in any office or home kitchen, but the flavor will not disappoint, nor will the nutrition, for that matter. According to the USDA, avocado is a source of heart-healthy monounsaturated fats and the whole-grain toast offers healthy carbohydrates and fiber. contains Fin fish, Wheat 5.0 out of 3 reviews SERVES 2 CALORIES PER SERVING 354 AUTHORKelly Kennedy, RDN REVIEWED BYLynn Grieger, RDN, CDCESPrintDownloadPinterest PREP TIME5 min COOK TIME3 min TOTAL TIME8 min Ingredients4 small slices whole wheat bread1 ripe avocado2 tsp fresh lemon juice or bottled¼ tsp kosher salt⅛ tsp freshly ground black pepper1, 5-oz can tuna, canned in water, no salt added, drained2 tbsp red onion, finely choppedhot sauce, to taste (optional) Directions1Place the bread in a toaster oven and toast until lightly browned, about 3 minutes. 2 Meanwhile, Place the avocado, lemon juice, salt, and pepper in a medium bowl. Mash the ingredients together with a fork. Evenly divide the avocado mixture between the toast. Top with the tuna, onion, and hot sauce, if desired. Serve immediately. Nutrition Facts Amount per serving calories354 total fat16g saturated fat2.5g protein22g carbohydrates35g fiber8.8g sugar4.8g added sugar4g sodium471mg TAGS Fin fish, Wheat, Heart-Healthy, Diabetes-Friendly, Anti-Inflammatory, Mediterranean, High-Fiber, Quick & Easy, Lunch, Cholesterol-Conscious Rate recipe Share recipeFacebookTwitterPinterestCopy Link4Getty Images Tuna Pasta SaladLeftover pasta gets turned into a quick and nutritious lunch with the addition of a few other ingredients. The protein in tuna makes this meal satiating, meaning it will keep you feeling fuller for longer than pasta alone. Tomatoes, olives, and fresh basil add color, nutrition, and a delightful flavor combination to this lunch (or dinner) that’s sure to become a go-to on any busy workday. contains Fin fish, Wheat 5.0 out of 1 reviews SERVES 1 CALORIES PER SERVING 501 AUTHORKelly Kennedy, RDN REVIEWED BYLynn Grieger, RDN, CDCESPrintDownloadPinterest PREP TIME10 min TOTAL TIME10 min Ingredients1 ½ cups cooked whole-wheat pasta1, 5-oz can tuna, canned in water, no salt added, drained10 small pitted black olives½ cup cherry tomatoes, halved2 tbsp white wine vinegar1 pinch kosher salt1 pinch freshly ground black pepperFresh basil, for garnish (optional) Directions1Place 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 Amount per serving calories501 total fat13g saturated fat2.6g protein39g carbohydrates58g fiber2g sugar3.3g added sugar0g sodium618mg TAGS Fin fish, Wheat, Mediterranean, Anti-Inflammatory, High-Protein, Quick & Easy, Lunch Rate recipe Share recipeFacebookTwitterPinterestCopy Link5Burcu Atalay Tankut/Getty Images Simple Nicoise SaladA traditional Nicoise salad has a long list of ingredients including green bean, potatoes, and olives. People turn to this dish for the combination and variety of flavors — no bite is the same as the last. But you can pull off a similar flavor profile with fewer ingredients, leading to a cheaper grocery bill and significantly quicker preparation.We’ve paired that laundry list down to just 5 main ingredients (and they’re the ingredients that you’re most likely to already have in your kitchen). Quick and easy is the name of the game when it comes to this delicious salad.contains Fin fish, Eggs 5.0 out of 1 reviews SERVES 1 CALORIES PER SERVING 550 AUTHORKelly Kennedy, RDN REVIEWED BYLynn Grieger, RDN, CDCESPrintDownloadPinterest PREP TIME10 min TOTAL TIME10 min Ingredients3 cups mesclun lettuce1, 5-oz can tuna, canned in water, no salt added, drained3 campari tomatoes, quartered2 hard-boiled eggs, halved1 tbsp sliced red onion (optional)1 tbsp extra-virgin olive oil2 tbsp fresh lemon juice1 pinch kosher salt1 pinch freshly ground black pepper Directions1Place the lettuce in a serving bowl and top with the tuna, tomatoes, eggs, and onions (if desired).2 In a small bowl, whisk together the olive oil, lemon juice, salt, and pepper. Pour the dressing over the salad and serve. Nutrition Facts Amount per serving calories550 total fat32g saturated fat7.3g protein45g carbohydrates14g fiber3.4g sugar9.1g added sugar0g sodium509mg TAGS Fin fish, Eggs, Mediterranean, Gluten-free, Anti-Inflammatory, Paleo Diet, Whole30 Diet, High-Protein, Low-Carbohydrate, Lunch, Quick & Easy Rate recipe Share recipeFacebookTwitterPinterestCopy Link6Oksana Kiian/Getty Images Tuna-Stuffed AvocadosAn avocado makes the perfect bowl for serving up a deliciously simple meal. This creative take on traditional tuna salad uses Greek yogurt in place of mayonnaise for a meal that’s lower in unhealthy saturated fats while also being higher in protein and fiber, according to the USDA. Greek yogurt adds a bright and tangy flavor in contrast to the mild flavor of mayonnaise, but you’ll find it provides a similar creamy mouthfeel to this tuna salad. Plus, at 10 grams of fiber per serving, you’ll be about one-third of the way toward your daily fiber needs — not too shabby!contains Dairy, Fin fish 5.0 out of 3 reviews SERVES 1 CALORIES PER SERVING 461 AUTHORKelly Kennedy, RDN REVIEWED BYLynn Grieger, RDN, CDCESPrintDownloadPinterest PREP TIME10 min TOTAL TIME10 min Ingredients1 ripe avocado, halved lengthwise, pit removed1, 5-oz can tuna, canned in water, no salt added, drained2 tbsp chopped red onion3 tbsp chopped celery3 tbsp lowfat Greek yogurt¼ tsp kosher salt⅛ tsp freshly ground black pepper Directions1Place 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 Amount per serving calories461 total fat29g saturated fat5.6g protein37g carbohydrates16g fiber10g sugar3.2g added sugar0g sodium554mg TAGS Dairy, Fin fish, Anti-Inflammatory, Mediterranean, Gluten-free, Paleo Diet, Whole30 Diet, High-Fiber, High-Protein, Low-Carbohydrate, Quick & Easy, Lunch Rate recipe Share recipeFacebookTwitterPinterestCopy Link7Nataliya Arzamasova/Shutterstock Tuna-Stuffed Deviled EggsDeviled eggs are another food with a bad reputation that actually has a lot of potential to be healthy. In place of mayonnaise, we’ve added Greek yogurt to lower the calories and fat while upping the protein, according to data from the USDA. Tuna gets mixed into the deviled egg filling as well for a delicious combination that can serve as a lunch or appetizer!contains Dairy, Eggs, Fin fish 5.0 out of 2 reviews SERVES 2 CALORIES PER SERVING 305 AUTHORKelly Kennedy, RDN REVIEWED BYLynn Grieger, RDN, CDCESPrintDownloadPinterest PREP TIME15 min TOTAL TIME15 min Ingredients5 large eggs, hard-boiled1, 5-oz can tuna, canned in water, no salt added, drained2 tbsp plain, lowfat Greek yogurt1 tbsp mustard1 tbsp chopped dill pickles2 tsp finely chopped fresh parsley (plus more for garnish)1 pinch ground paprika, for garnish (optional) Directions1Slice 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. Stir to evenly combine.3 Gently place the tuna filling into each of the egg white halves and serve. Nutrition Facts Amount per serving Serving size5 pieces calories305 total fat18g saturated fat5.3g protein32g carbohydrates3g fiber0.4g sugar2.1g added sugar0g sodium395mg TAGS Dairy, Eggs, Fin fish, Diabetes-Friendly, Gluten-free, Low-Carbohydrate, Lunch, Appetizer Rate recipe Share recipeFacebookTwitterPinterestCopy LinkNEWSLETTERS Sign up for our Diet and Nutrition Newsletter SubscribeBy subscribing you agree to the Terms of Use and Privacy Policy. Most Recent in Healthy Recipes Later Meals Increase Hunger Decrease Calories Burned 6 Bugs You Can Eat and Their Health Benefits 5 Cheap and Healthy Recipes to Make With Oats What Happens to Your Cholesterol When You Go on a Keto Diet