High-Protein Canned Tuna Bowl
Clocking in at 40 grams of protein, this canned tuna bowl fills you up with heart-healthy fish, healthy fats, fiber, and tons of flavor.
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Why You’ll Love This Protein Bowl
Getting the suggested 25-30 grams of protein at each meal can be tough. But this canned tuna bowl will get the job done with a whopping 40 grams per serving. It has so much going for it—and you don’t have to cook!
In addition to it being protein-rich, it offers up a good dose of fiber with heart-healthy ingredients. Not to mention, the flavor profile has serious sushi joint tuna roll vibes.
- This canned tuna bowl is incredibly adaptable. You can add or swap ingredients to better suit your tastes, or simply change things up once a while! Shredded carrots, seared bok choy, and diced sweet potatoes would make great additions.
- You can prep these bowls in advance for weekday lunches (aim for no more than a serving 2-3 times a week with skipjack tuna; keep it to one serving with albacore). Get yourself a few meal prep containers and portion them out, leaving the dressings (soy sauce, hot sauce, etc.) out until you plan to eat them.
- Canned salmon or, if your grocery store sells it, prepared poke are also a great options if you want to switch out the canned tuna once in a while.
*Exact measurements can be found in the recipe card below
- Canned tuna. You’ll get about 21 grams of protein in this dish from the tuna alone, more if it’s packed in oil, depending on the variety you get. Sustainable options are encouraged if you can swing it. You can learn more on how to shop for tuna here.
- Avocado. Not only does this healthy fat give you a nice rich and creamy texture, but it amps up the vitamins, minerals, and fiber, too!
- Veggies. In this recipe, I opt for crisp refreshing cucumbers, red cabbage, and tangy scallions. You could add shredded carrots, edamame, roasted zucchini, and even some yummy kimchi for a nice dose of fermented food for your gut.
- Rice vinegar. This adds a nice tang to the dressing and balances out the richness from the avocado and sesame oil.
- Low-sodium soy sauce. Low-sodium tastes just as good as the regular stuff, so I always go for it. Kikkoman is my brand of choice.
- Toasted sesame oil. I love the deep rich nutty flavor of toasted sesame oil, but regular sesame oil or even spicy sesame oil would work!
- Sriracha or sambal oelek. This is to add some spice. You can omit this option if you don’t do well with heat, otherwise, use as much as you wish!
- Sesame seeds. Optional, but they finish off the bowl nicely.
How to Make a Canned Tuna Bowl
- Drain the tuna from the can or jar and dump it into a bowl.
- To that same bowl, add the chopped cucumbers, diced avocado, shredded red cabbage, and sliced scallions.
- In a separate small bowl, lightly whisk together the soy sauce, rice vinegar, and toasted sesame oil; drizzle it over the bowl’s contents. This is all the seasoning you’ll need!
- Garnish with sesame seeds and top it all off with a drizzle of sriracha or sambal oelek for a nice punch!
- If you have leftovers, pack them in an airtight container and pop them in the fridge to 3-5 days—opened canned tuna will keep in the fridge just fine for that timeframe. If you’d like to meal prep and make 2-3 bowls for the week, you can store them. Just be sure to pack the dressing separately to keep your bowl from going soggy.
Canned tuna is very healthy. It’s high in protein and it’s rich in Omega 3s along with various vitamins and minerals. There are things you want to consider looking at when shopping, (BPA-free cans, sustainable practices, etc.) but the tuna itself is incredibly nourishing.
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. Consult your physician if you have concerns.
This is pretty subjective! 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.
Have You Made This Tuna Bowl?
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More High Protein Canned Tuna Recipes
- Citrus & Herb Quinoa Salad With Tuna
- Tuna Wrap With Hummus & Veggies
- Tuna Avocado Toast
- Southwest Tuna Bowl
- The Best Tuna Sandwich
High-Protein Canned Tuna Bowl
- 5 oz sustainable canned tuna
- 1/2 avocado, sliced or diced
- 1 cup roughly chopped cucumber
- 1 cup shredded red cabbage
- 1 scallion, roughly chopped
- 1 TBSP low-sodium soy sauce
- 1 TBSP rice vinegar
- 1 tsp sesame oil
- Sesame seeds, for garnish
- Drizzle of Sriracha or sambal oelek (hot chili sauce)
- Drain the canned tuna, then transfer it to your serving bowl.
- Add the chopped cucumbers, diced avocado, shredded red cabbage, and sliced scallions.
- Lightly whisk together the coconut aminos, rice vinegar, and toasted sesame oil in a separate bowl, then drizzle the dressing over the tuna and vegetables.
- Garnish your bowl with sesame seeds and, if you want a nice punch, top with sriracha or sambal oelek. As much or as little as you like!Yoast SEO