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LCLow Calorie
By Karo @ AllNutritious
on Feb 01, 2023, Updated Apr 18, 2024
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Tuna is a pantry staple that most of us absolutely love. It’s inexpensive, easy to store, healthy, and packed with healthy fats. These low-calorie tuna recipes will help you enjoy more healthy recipes.
These healthy lunch ideas will get you mixing up a treat for so many occasions.
Dips, salads, and pasta are just some of the types of dishes that can be made with tuna. So, here’s a roundup of my favorites that you are going to love for a healthy option.
Table of Contents
- Why is Canned Tuna Healthy?
- Should I Buy Canned Tuna in Oil or Water?
- What Sort of Canned Tuna is Ethically Sound and Sustainably Sourced?
Why is Canned Tuna Healthy?
Canned tuna is a pretty healthy choice when it comes to protein. It contains many vitamins and minerals that are so good for us.
A can of tuna will give you a good source of vitamins A, B-Complex, and D, plus iron, selenium, magnesium, and bone-friendly calcium.
Should I Buy Canned Tuna in Oil or Water?
This is totally up to you. Sometimes a recipe may suggest which is best to use, but there is no right or wrong.
Canned tuna in water will be packed with pure protein and has a milder taste but canned in oil. You will get a softer texture and stronger tuna flavor.
What Sort of Canned Tuna is Ethically Sound and Sustainably Sourced?
When checking labels for the best tuna, you should be looking for terms like ‘pole-caught’, ‘FAD Free’, ‘pole-and-line-caught’, and ‘school caught’, meaning these are sourced by a dolphin-safe method.
Also, check for the initials ‘MSC’, which means it has been certified as sustainable.
1. 4-Ingredient Spicy Tuna Dip
Source: greedygirlgourmet.com
Here we go, a tasty but simple canned tuna dish to get us started.
Whipped up in 15 minutes, you can use this as a party dish, for a buffet, for a few friends, or just devour it yourself in front of the television.
Per Serving:
• Calories: 237
• Fats: 17g
• Protein: 18g
• Carbs: 4g
• Fiber: 0.4g
• Sugar: 2g
2. Tuna Asparagus Salad
Source: masalaherb.com
If you love asparagus and always looking for different ways to serve it, this light tuna recipe is going to inspire you.
Lightly blanched asparagus with tuna, lemon juice, herbs, and a light vinaigrette works so well together, and this tuna fish recipe has the added boost of protein with hard-boiled eggs too.
Per Serving:
• Calories: 286
• Fats: 23g
• Protein: 15g
• Carbs: 6g
• Fiber: 2g
• Sugar: 3g
3. Tuna Frittata
Source: 4sonrus.com
Whether you call it a crustless quiche or a frittata is up to you, really, but you must try it!
This would be the perfect breakfast, brunch, or lunch dish.
As it’s a one-pan and four-ingredient recipe, so will appeal to anyone in a hurry to get something prepared quickly.
Per Serving:
• Calories: 154
• Fats: 7g
• Protein: 20g
• Carbs: 1g
• Fiber: 1g
• Sugar: 1g
4. Tuna Salad without Mayo
Source: thecleaneatingcouple.com
This is a no-mayo version of a classic!
It uses store cupboard staples and needs nothing special, yet it tastes it! This would be a great option to make a tasty tuna salad sandwich or meal prep with cans of tuna!
Per Serving:
• Calories: 172
• Fats: 2g
• Protein: 33g
• Carbs: 7g
• Fiber: 2g
• Sugar: 4g
5. Tuna Pesto Pasta
Source: thedizzycook.com
This pasta dish would be amazing hot or cold, so if you’re looking for a quick lunch idea that travels to work well, make a larger dinner and keep some leftovers.
You could add some chopped cucumber and tomato for your cold version.
Per Serving:
• Calories: 233
• Fats: 3g
• Protein: 8g
• Carbs: 43g
• Fiber: 3g
• Sugar: 2g
6. Bean Tuna Salad
Source: neilshealthymeals.com
Tuna, borlotti beans, and red onion are a match made in heaven.
The addition of beans to this healthy tuna salad recipe is going to boost your fiber, giving your gut health something to be happy about.
Per Serving:
• Calories: 251
• Fats: 4.6g
• Protein: 18.1g
• Carbs: 38.7g
• Fiber: 7.7g
• Sugar: 8.4g
7. Spicy Ahi Poke
Source: theheirloompantry.co
Poke is a traditional Hawaiian dish that consists of raw fish in a marinade.
Instead of our usual store-bought canned tuna, some fresh tuna steaks are being used instead, and what a result with this kind of tuna!
If you loved this poke recipe, you might also enjoy these easy cooked sushi recipes!
Per Serving:
• Calories: 247
• Fats: 14g
• Protein: 27g
• Carbs: 1g
• Fiber: 1g
• Sugar: 1g
8. Mediterranean Tuna Pasta Salad
Source: lemonblossoms.com
This is another no-mayo version of a traditional tuna salad, but this one has been super boosted with Mediterranean flavor.
Quick to make and full of inexpensive ingredients, such as tomatoes, cucumber, and olive.
These other skinny pasta recipes are sure to satisfy you on your low calorie diet!
Per Serving:
• Calories: 238
• Fats: 8g
• Protein: 12g
• Carbs: 29g
• Fiber: 2g
• Sugar: 3g
9. Spicy Tuna Salad Red Pomelo
Source: thedevilwearssalad.com
This one uses a raw steak of tuna for something entirely different.
The citrus fruit is coupled with spices and the crunch of radish so if you are looking for something rather zingy fresh, and totally different, source yourself some fresh tuna.
Per Serving:
• Calories: 92
• Fats: 2g
• Protein: 11g
• Carbs: 10g
• Fiber: 2g
• Sugar: 1g
10. Yellowtail Carpaccio
Source: theheirloompantry.co
Turn your kitchen into a Japanese heaven with this recipe.
Again, this dish uses fresh, raw tuna, which is transformed by a dressing that oozes the aromas of Japan.
A citrusy, slightly smoky, umami flavor will be delivered to you, and it’s ready in ten minutes.
Per Serving:
• Calories: 143
• Fats: 2g
• Protein: 25g
• Carbs: 4g
• Fiber: 1g
• Sugar: 2g
11. Tuna Ricotta Frittata
Source: likehotketo.com
Something creamy, warm, and delicious is created from canned tuna here. This frittata can be served up in 25 minutes and would be a simple but tasty midweek dish.
Tuna, eggs, and ricotta pack this dish with protein, and it’s a great choice if you are following a keto diet or a low-carb one.
Per Serving:
• Calories: 201
• Fats: 13.3g
• Protein: 18.1g
• Carbs: 2g
12. Avocado Tuna Salad
Source: delightfulplate.com
How simple is this idea? It uses a soy-based dressing that is light and full of Japanese taste and coupled with canned tuna.
Avocado boosts the nutrition here, keeping you full and adding a good helping of monounsaturated fat, which is thought to reduce the risk of heart disease.
Per Serving:
• Calories: 296
• Fats: 25g
• Protein: 10g
• Carbs: 11g
• Fiber: 6g
• Sugar: 3g
13. Tuna Spring Rolls
Source: saltinmycoffee.com
Canned tuna has been mixed with salty capers, goat’s cheese, and avocado and then wrapped in a layer of spring roll sheets and lettuce. This is so easy and such a great idea.
You might also like these other low-calorie wraps for a healthy lunch.
Per Serving:
• Calories: 181
• Fats: 9g
• Protein: 10g
• Carbs: 15g
• Fiber: 3g
• Sugar: 1g
14. Fennel Cucumber Bites with Creamy Tuna
Source: mychefsapron.com
When canned tuna meets buttery Brie, fresh parsley, and fennel, you are going to find a taste sensation that is truly quite different.
This can be used as a healthy snack, a small bite, or it creates a rather different cold appetizer to amaze your friends with.
Per Serving:
• Calories: 178
• Fats: 9g
• Protein: 19g
• Carbs: 5g
• Fiber: 2g
• Sugar: 2g
15. Italian Tuna Salad
Source: momfoodie.com
Well, this is called a ‘salad’, but I must say this would work particularly well as a sandwich filling or in a wrap for lunch.
It uses canned tuna, and it’s a tasty combination of diced veggies, such as bell pepper and olives.
Per Serving:
• Calories: 125
• Fats: 5g
• Protein: 14g
• Carbs: 5g
• Fiber: 1g
• Sugar: 2g
16. Greek Tuna Salad
Source: whatagirleats.com
This is a dish that combines canned tuna, cucumber, peppers, Greek yogurt, and olives and gives you a rather different way to serve it.
Yes, you could use a bed of fresh leaves, but this one suggests slicing the top of a tomato and packing this Greek tuna love into the top.
Per Serving:
• Calories: 97
• Fats: 2g
• Protein: 13g
• Carbs: 8g
• Fiber: 2g
• Sugar: 5g
17. Crusted Tuna Cakes
Source: thehealthyepicurean.com
Here’s a cooked lunch or dinner using canned tuna, and you can make it ahead.
A flavor-packed mix of tuna, parsley, and Dijon mustard is covered in a crusty, crunchy coating and baked.
Per Serving:
• Calories: 188
• Fats: 12g
• Protein: 16g
• Carbs: 5g
• Fiber: 1g
• Sugar: 1g
18. Dill Tuna Salad Cucumber Boats
Source: servedfromscratch.com
This recipe uses canned tuna and the perfect herb to go with it, fresh dill. Mixed up with mayo and a few store cupboard ingredients, you will find a tasty mix.
When spread across cucumber sticks, you will have a fresh, filling, and healthy snack recipe you can enjoy at any time.
Per Serving:
• Calories: 141
• Fats: 11g
• Protein: 8g
• Carbs: 4g
• Fiber: 1g
• Sugar: 2g
19. Hawaiian Tuna Melts
Source: belleofthekitchen.com
When the canned tuna, onion, and mayo are assembled on top of fresh pineapple rings with sliced cheese, they will take about 5 minutes to cook and get an oozy, crusted top.
If you loved the flavor in these tuna melts, these best Hawaiian recipes will wow you!
Per Serving:
• Calories: 207
• Fats: 10g
• Protein: 16g
• Carbs: 13g
• Fiber: 1g
• Sugar: 10g
20. Cannellini Bean and Tuna Salad
Source: lanascooking.com
This is another version of a bean and canned tuna salad that is packed with healthy ingredients.
The dressing here is a light, vinegary one and uses three simple ingredients.
It’s a six-serving recipe, so make it for dinner and keep the leftovers for another day.
Per Serving:
• Calories: 287
• Fats: 10g
• Protein: 18g
• Carbs: 34g
• Fiber: 8g
• Sugar: 5g
21. Mexican Tuna Salad
Source: lemonblossoms.com
This combination of tuna, black beans, sweetcorn, lime, and fresh herbs like cilantro will be a keeper.
Make this healthy and filling salad ahead and eat it later, as the flavor will get better and better as it sits in the fridge.
Stay in your caloric deficit with these other delicious low calorie recipes!
Per Serving:
• Calories: 170
• Fats: 12g
• Protein: 11g
• Carbs: 4g
• Fiber: 2g
