High-Protein Canned Tuna Bowl
Clocking in at 40 grams of protein and 8 grams of fiber, this canned tuna bowl fills you up with heart-healthy fish, healthy fats, veggies, and tons of flavor. It's the perfect situation for a high-protein tuna lunch or a lightened-up dinner.
Servings: 1 serving
Ingredients
- 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 tablespoon low-sodium soy sauce
- 1 tablespoon rice vinegar
- 1 teaspoon sesame oil
- Sesame seeds, for garnish
- Drizzle of Sriracha or sambal oelek (hot chili sauce)
Instructions
- 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 soy sauce, 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!
Notes
Meal prep tips:
- Cook the base: Cook your rice or grain, then let it cool fully on the counter before it goes into your airtight containers—warm rice risks bacteria growth.
- Mix the tuna: Drain well. Prepping for multiple days? Mix with your sauce now. Playing it safe? Keep it plain and sealed until the day you eat it.
- Add sturdy vegetables: Carrots, cooked edamame, sliced cucumbers can go straight into the container with the rice.
- Skip anything that browns: No avocado, no fresh greens in advance, they'll turn within a day. Pack those fresh the morning of.
- Store properly: Seal tightly, refrigerate, and eat within 3 days.
Nutrition
Serving: 1bowl | Calories: 404kcal | Carbohydrates: 22g | Protein: 40g | Fat: 20g | Saturated Fat: 3g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 9g | Fiber: 8g | Sugar: 10g
