24 Must-Try Low-Calorie Tuna Recipes

Tuna is an incredibly versatile ingredient that has earned its place as a pantry staple in many households. Its impressive combination of affordability, ease of storage, and nutritional value makes it a go-to choice for those looking to add some healthy fats to their diet.

With its low calorie count, tuna offers a guilt-free option for a variety of dishes. From dips to salads, pasta, and beyond, the possibilities are endless. In this roundup, I’ll share my top picks for healthy tuna recipes that are perfect for any occasion.

What Sort of Canned Tuna is Ethically Sound and Sustainably Sourced?

When evaluating tuna labels, look out for keywords like ‘pole-caught’, ‘FAD Free’, ‘pole-and-line-caught’, and ‘school caught’. These indicators signal that the tuna was sourced using dolphin-safe methods. Additionally, be on the lookout for the initials ‘MSC’, which signifies certification as a sustainable fishing practice.

4-Ingredient Spicy Tuna Dip


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Kick-starting our culinary journey with a delightful and effortless canned tuna dish, ready to be devoured in just 15 minutes. This versatile recipe is perfect for parties, buffets, or intimate gatherings with friends – or, let’s be honest, can also be enjoyed solo while binge-watching your favorite show! Here’s the nutritional breakdown per serving: Calories: 237, Fats: 17g, Protein: 18g, Carbs: 4g, Fiber: 0.4g, and Sugar: 2g.

Tuna Asparagus Salad


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If you’re an asparagus enthusiast looking to mix things up, this unique tuna recipe is sure to spark your creativity. The harmonious combination of lightly blanched asparagus, fresh herbs, and tangy lemon juice pairs surprisingly well with the rich flavor of tuna. To take it to the next level, add in some protein-packed hard-boiled eggs for a satisfying twist. This recipe not only offers a delightful culinary experience but also provides a boost of essential nutrients.
Per Serving:
• Calories: 286
• Fats: 23g
• Protein: 15g
• Carbs: 6g
• Fiber: 2g
• Sugar: 3g

Tuna Frittata


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Indulge in the simplicity and versatility of a crustless quiche, also affectionately known as a frittata. This versatile dish can be enjoyed at any time of day – whether it’s as a satisfying breakfast, a leisurely brunch, or a quick lunch option. The best part? It’s a breeze to prepare, requiring just one pan and only four ingredients. With its speedy preparation time, this recipe is perfect for those with busy schedules. Nutritionally speaking, each serving offers: 154 calories, 7g of fats, 20g of protein, 1g of carbohydrates, 1g of fiber, and 1g of sugar.

Tuna Salad without Mayo


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A refreshing twist on a timeless favorite, this no-mayo tuna salad is a revelation! It’s a masterclass in simplicity, relying only on pantry staples to deliver a flavor that’s anything but ordinary. This recipe is perfect for whipping up a satisfying tuna salad sandwich or meal prep with canned tuna – the possibilities are endless!

Tuna Pesto Pasta


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This versatile pasta dish is equally delicious served hot or cold, making it an ideal option for a quick and easy lunch that can be easily transported to work. Consider preparing a larger batch for dinner and saving some leftovers for a future meal. For a refreshing cold version, try adding some diced cucumber and tomato to give it a burst of flavor and color.

Nutrition Information per serving:
• Calories: 233
• Fat: 3g
• Protein: 8g
• Carbohydrates: 43g
• Fiber: 3g
• Sugar: 2g

Bean Tuna Salad


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The trifecta of tuna, borlotti beans, and red onion is a harmonious union that will tantalize your taste buds. But it’s not just the flavor combination that makes this healthy tuna salad recipe stand out – the addition of beans significantly increases the fiber content, which has a profound impact on gut health. With each serving, you can expect to get a boost of: Calories (251), Fats (4.6g), Protein (18.1g), Carbs (38.7g), Fiber (7.7g), and Sugar (8.4g) – all while savoring the delightful combination of tuna, beans, and onion.

Spicy Ahi Poke


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Poke, a beloved Hawaiian staple, is typically characterized by its raw fish marinated in a flavorful mixture. In this recipe, we’re taking the traditional approach to new heights by using fresh tuna steaks instead of canned tuna. The result is nothing short of remarkable! If you’re as enthusiastic about this poke recipe as we are, you might also appreciate our simplified recipes for cooked sushi. Here’s the nutritional breakdown per serving: Calories – 247, Fats – 14g, Protein – 27g, Carbs – 1g, Fiber – 1g, Sugar – 1g

Mediterranean Tuna Pasta Salad


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A Mediterranean-inspired twist on traditional tuna salad, this recipe packs a punch without relying on mayonnaise. Its greatest advantage lies in its ease of preparation and affordability, thanks to the use of everyday ingredients like tomatoes, cucumber, and olive oil. For those adhering to a low-calorie diet, you’ll find solace in these lean pasta recipes that still deliver satisfying results.

Per Serving:
• Calories: 238
• Fats: 8g
• Protein: 12g
• Carbs: 29g
• Fiber: 2g
• Sugar: 3g

Spicy Tuna Salad Red Pomelo


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When you’re in the mood for something bold and refreshing, look no further than a unique tuna-based dish that combines the simplicity of raw tuna with the brightness of citrus fruits, the warmth of spices, and the satisfying crunch of radish. This innovative recipe offers a zesty and revitalizing culinary experience that’s sure to tantalize your taste buds.

Per Serving:
• Calories: 92
• Fats: 2g
• Protein: 11g
• Carbs: 10g
• Fiber: 2g
• Sugar: 1g

Yellowtail Carpaccio


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Transform your kitchen into a Japanese oasis with this delectable recipe. By combining fresh, raw tuna with a dressing that captures the essence of Japan’s cuisine, you’ll be treated to a symphony of citrusy, slightly smoky, and umami flavors in just ten minutes. A serving of this dish yields a nutritious profile: 143 calories, 2g of fat, 25g of protein, 4g of carbohydrates, 1g of fiber, and 2g of sugar.

Tuna Ricotta Frittata


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In just 25 minutes, a scrumptious and creamy frittata can be whipped up using canned tuna as the star ingredient. This quick and easy midweek meal is not only delicious but also packed with protein-rich components like tuna, eggs, and ricotta. It’s an excellent option for those following a keto or low-carb diet. With a nutritional profile of 201 calories, 13.3g of fat, 18.1g of protein, and a mere 2g of carbohydrates per serving, this dish is a great choice for those watching their macros.

Avocado Tuna Salad


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This concept is surprisingly straightforward. By combining a soy-based dressing with the rich flavor of canned tuna, you’re off to a great start. But what really elevates this dish is the addition of avocado. Not only does it add creaminess and a boost of healthy fats, but it also provides a satisfying serving of monounsaturated fats – a nutrient that’s been shown to have a positive impact on heart health. And with a per-serving breakdown of 296 calories, 25g of fat, 10g of protein, 11g of carbs, 6g of fiber, and just 3g of sugar, you can feel good about what you’re putting in your body.

Tuna Spring Rolls


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Imagine a fusion of flavors and textures, where the creaminess of goat’s cheese meets the zestiness of capers, all wrapped in a delicate balance of crunchy spring roll sheets and fresh lettuce. This innovative combination is as effortless to prepare as it is satisfying to eat. For more creative and healthy lunch ideas, explore these low-calorie wraps that won’t disappoint.

Nutritional Breakdown (per serving):
• Calories: 181
• Fats: 9g
• Protein: 10g
• Carbs: 15g
• Fiber: 3g
• Sugar: 1g

Fennel Cucumber Bites with Creamy Tuna


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As the creamy richness of buttery Brie and the savory essence of canned tuna meld together with the crisp freshness of parsley and the anise-like flavor of fennel, you’ll discover a truly unique taste experience. This harmonious union can be enjoyed as a healthy snack, a light bite, or even as a refreshing cold appetizer that’s sure to impress your friends. With each serving providing approximately 178 calories, 9g of fats, 19g of protein, 5g of carbohydrates, and 2g of dietary fiber, this delightful combination is not only a feast for the taste buds but also a nutritious choice.

Italian Tuna Salad


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This versatile dish, often referred to as a salad, can also serve as an excellent sandwich filling or wrap option for lunch. The combination of canned tuna and diced veggies such as bell peppers and olives creates a flavorful mix. In terms of nutritional information per serving, this recipe offers 125 calories, with 5g of fat, 14g of protein, 5g of carbohydrates, 1g of fiber, and only 2g of sugar.

Greek Tuna Salad


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This unique dish brings together canned tuna, cucumber, peppers, Greek yogurt, and olives to offer a refreshing twist on the traditional serving method. Instead of serving it on a bed of fresh leaves, consider hollowing out a tomato and filling it with this delightful tuna mixture. The result is a visually appealing and flavorful snack that’s perfect for a quick pick-me-up.

Per Serving:
• Calories: 97
• Fats: 2g
• Protein: 13g
• Carbs: 8g
• Fiber: 2g
• Sugar: 5g

Crusted Tuna Cakes


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Treat yourself to a delightful and easy-to-prepare meal by combining canned tuna with parsley, Dijon mustard, and a crunchy coating. This delectable dish can be prepared ahead of time and is perfect for a quick lunch or dinner. The combination of flavors and textures is truly satisfying. Nutrition information per serving: 188 calories, with 12g of fats, 16g of protein, 5g of carbohydrates, and 1g of fiber, plus only 1g of sugar.

Dill Tuna Salad Cucumber Boats


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Combining the convenience of canned tuna with the bright, fresh flavor of dill, this recipe creates a delicious and satisfying snack. By mixing the tuna with mayonnaise and pantry staples, you’ll have a tasty treat ready to go. When served on crunchy cucumber sticks, this snack is not only flavorful but also filling and nutritious. With each serving containing approximately 141 calories, 11g of fat, 8g of protein, 4g of carbohydrates, 1g of fiber, and 2g of sugar, you can feel good about what you’re putting in your body.

Hawaiian Tuna Melts


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In a culinary fusion of flavors and textures, the harmonious combination of canned tuna, onion, mayo, fresh pineapple rings, and sliced cheese takes center stage. This mouthwatering assembly requires mere minutes to transform into a golden-brown masterpiece with a satisfyingly oozy crust.

If you’re as enamored with the taste profile of these tuna melts as I am, then you owe it to yourself to explore the realm of Hawaiian cuisine further. With its unique blend of cultural influences and fresh flavors, this culinary style is sure to delight.

Per Serving:
• Calories: 207
• Fats: 10g
• Protein: 16g
• Carbs: 13g
• Fiber: 1g
• Sugar: 10g

Cannellini Bean and Tuna Salad


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This salad is a healthier twist on the classic bean and canned tuna combination, boasting an impressive array of nutritious ingredients. The tangy dressing relies on just three essential components to deliver its distinct flavor profile. A six-serving recipe, this dish makes for a convenient dinner option with leftovers that can be enjoyed another day. From a nutritional standpoint, each serving provides a compelling breakdown: 287 calories, 10g of fat, 18g of protein, 34g of carbohydrates, 8g of fiber, and a mere 5g of sugar.

Mexican Tuna Salad


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This salad, comprising tuna, black beans, sweetcorn, lime, and fresh herbs like cilantro, is sure to become a staple. Its flavor profile will only improve with time, making it an excellent choice for meal prep. Simply prepare this nutritious and satisfying dish ahead of time and refrigerate – the waiting period will allow the flavors to meld together beautifully.

To maintain your caloric deficit, be sure to check out these additional low-calorie recipes that are just as delicious!

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