3 High-Protein Tuna Recipes You Should Try

If you’re looking for a versatile, nutrient-packed protein source, tuna deserves a spot on your plate. It’s rich in lean protein, omega-3 fatty acids, and essential vitamins like B12 and D, making it a favorite among health-conscious eaters.

Whether you’re fueling up after a workout or aiming for a balanced meal, tuna’s combination of quality protein and heart-healthy fats is ideal. 

Plus, it’s incredibly convenient since tuna is available with plenty of options to suit your preferences, such as:

• Fresh
• Frozen
• Canned

Today, we’re bringing you 3 high-protein tuna recipes that are nutritious and easy to make at home. From light salads to satisfying mains, these recipes prove that healthy eating doesn’t have to be complicated.

Is Tuna Very High In Protein?

Yes, tuna is very high in protein, making it a fantastic choice for those looking to boost their protein intake. 

• A 3-ounce serving of canned tuna (in water): around 20 grams of protein (1)
• 3-ounce serving of fresh, cooked tuna: around 25 grams (2)

To give you some context, that’s similar to skinless chicken breast, which provides about 27 grams of protein per 3-ounce serving (3), and much more than a large egg, which has about 6 grams of protein (4).

What’s even better is that tuna is a complete protein. 

In this context, “complete” means that tuna contains all 9 essential amino acids—nutrients our bodies do not naturally produce (5). 

The 9 essential amino acids are critical for:

• Muscle health
• Immune function
• Overall well-being (6).

Beyond its impressive protein content, tuna is also a nutritional powerhouse. 

It’s a rich source of omega-3 fatty acids, which support:

• Heart health
• Brain function
• Inflammation reduction

Tuna is also low in fat and calories, making it an excellent option for those aiming to maintain or lose weight (7).

Mercury content is worth addressing, as it concerns many types of fish, including tuna (8).

While it’s perfectly safe for most people to enjoy tuna in moderation, pregnant women, nursing mothers, and young children should stick to lower-mercury options (9).

Following recommended portion guidelines (e.g., 2-3 servings of fish per week) ensures you get the health benefits of tuna without overexposing yourself to mercury.

What Are Some High-Protein Tuna Recipes?

Chickpea Tuna Salad (10)

A chickpea and tuna combo is a match made in protein heaven. 

Chickpeas are high in protein and add extra fiber and complex carbohydrates to this delicious salad. 

This recipe’s refreshing flavors include herbs, lemon juice, and olive oil. 

This tuna salad is perfect for a post-workout meal or a light lunch. It can become your go-to recipe for busy days.

Ingredients:

For The Chickpea Tuna Salad:

• 1 pint cherry or grape tomatoes, halved
• ½ small red onion thinly sliced, about ½ cup
• 1 (15-ounce) can reduced sodium chickpeas, rinsed and drained
• 1  large cucumber, halved lengthwise and cut into 1/4-inch slices
• 1 red bell pepper, cored and cut into 1/4 inch strips, then cut into halves (or thirds if very long)
• 12 ounces solid pack albacore tuna in water, wild-caught if possible
• ¼ cup parsley, finely chopped
• ¼ cup feta cheese
• 3 cups arugula

For The Dressing:

• ¼ cup freshly squeezed lemon juice from about 1 large lemon
• 2 cloves garlic, minced (about 2 teaspoons)
• 3 tablespoons extra-virgin olive oil
• ½ teaspoon ground black pepper
• 1 teaspoon kosher salt

Instructions:

1. Combine all the salad ingredients except arugula, parsley, and feta cheese in a large bowl.
2. In a small bowl, whisk together the dressing ingredients until well combined.
3. Drizzle the dressing over the salad mixture and toss well to coat everything evenly.
4. Add in the arugula and parsley and gently toss again.
5. Divide into bowls or plates and top with crumbled feta cheese.
6. Serve immediately or refrigerate for later.

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High-Protein Canned Tuna Bowl (11)

This hearty, flavorful, protein-packed tuna bowl is a simple and satisfying meal. 

It combines canned tuna with quinoa, beans, and vegetables for a nutritious one-bowl dish that is perfect for lunch or dinner. 

You can customize the toppings to your liking and even make it ahead of time for an on-the-go option.

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 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) for some heat (optional)

Instructions:

1. Cook quinoa according to package instructions and set aside.
2. Mix soy sauce, rice vinegar, and sesame oil in a small bowl.
3. In a large mixing bowl, combine tuna, avocado, cucumber, red cabbage, scallions, and cooked quinoa.
4. Pour the dressing over the mixture and gently toss to coat everything evenly.
5. Divide into bowls and sprinkle with sesame seeds.
6. Optional: Add a bit of Sriracha or sambal oelek for some added spice.

Tuscan Tuna Sandwich (12)

Picture a no-cook, high-protein tuna salad layered between crusty bread and topped with crispy veggies and creamy cheese. This Tuscan Tuna Sandwich offers a balanced combination of flavors, textures, and nutrients. It’s also a great way to use leftover canned tuna for a quick, delicious lunch or light dinner.

Ingredients:

• ½ cup tahini (alternatively, use mayo)
• ¼ cup plain greek yogurt
• zest + juice of 2 lemons
• 2 tablespoons olive oil
• ½ cup fresh basil
• Salt + pepper to taste
• Pinch of crushed red pepper flakes
• 2 (5 ounce) cans oil packed tuna, oil drained
• ¼ cup kalamata olives
• 2 tablespoons sun-dried tomatoes, chopped
• 1 loaf ciabatta bread, halved lengthwise
• 1 avocado sliced
• 2 Persian cucumbers, sliced
• 4 hard-boiled eggs, sliced or quartered
• 1 cup shredded purple cabbage
• 2 cups fresh arugula
• 4-6 ounces feta cheese, crumbled

Instructions:

1. In a food processor or blender, combine tahini (or mayo), Greek yogurt, lemon zest and juice, olive oil, basil, salt and pepper to taste, and crushed red pepper flakes.
2. Blend until smooth.
3. Add the tuna to a bowl with the olives and sun-dried tomatoes.
4. Pour ½ of the dressing over the tuna and toss well.
5. Spread the remaining dressing over each half of the ciabatta bread.
6. Layer avocado, cucumber slices, hard-boiled eggs, shredded cabbage, arugula, and feta cheese on one half of the bread
7. Top with dressed tuna salad, and then close your sandwich!
8. Slice and Serve!

Read more: Clean Eating Challenge: A Simple Guide To Kickstart Your Journey

What Can I Eat With Tuna For Protein?

Here are some high-protein pairings for tuna:

• Eggs: Hard-boiled eggs or a tuna and egg salad.
• Beans: Chickpeas, black beans, or edamame in a tuna salad or wrap.
• Greek Yogurt: Use it as a creamy base for tuna salad instead of mayo.
• Cottage Cheese: Serve tuna on top of cottage cheese for a protein-packed snack.
• Quinoa: Mix tuna with quinoa and veggies for a hearty bowl.
• Lentils: Combine tuna with lentils for a fiber and protein-rich dish.
• Cheese: Add shredded cheese to a tuna melt or salad.
• Nuts and Seeds: Sprinkle almonds, sunflower seeds, or chia seeds on a tuna salad.
• Tofu or Tempeh: Pair tuna with grilled tofu or tempeh for a plant-based protein boost.
• Whole Grains: Complement your tuna with whole-grain bread, crackers, or pasta.

What Is The Healthiest Thing To Eat With Tuna?

The healthiest way to eat tuna depends on your dietary goals, but generally, you should pair tuna with nutrient-dense, whole foods to create a balanced meal or snack. 

Tuna is high in protein; balance it with complex carbohydrates and additional healthy fats. 

Here are some of the healthiest tuna combo options:

1. Leafy Greens And Veggies

• Why? They’re low in calories, high in fiber, and packed with vitamins and minerals.

Ideas: 

• Make a tuna salad with spinach, kale, arugula, cucumbers, tomatoes, and bell peppers.
• Toss in some quinoa or brown rice.
• Add a light vinaigrette for flavor.

2. Avocado

• Why? Avocado provides healthy fats, fiber, and potassium, complementing tuna’s protein.

Ideas: 

• Mash avocado into a tuna salad
• Serve tuna on whole wheat toast.

3. Whole Grains

• Why? Whole grains, such as quinoa, brown rice, or whole-grain bread, add fiber and complex carbohydrates for sustained energy.

Ideas: 

• Create a tuna quinoa bowl
• A whole-grain tuna sandwich

4. Legumes

• Why? Beans, lentils, and chickpeas are high in fiber, plant-based protein, complex carbs, and essential nutrients.
• Ideas: Toss tuna with chickpeas, olive oil, and lemon for a Mediterranean-inspired dish

5. Sweet Potatoes

• Why? They’re rich in fiber, vitamins, and antioxidants, making them a tremendous, nutrient-dense carb.
• Ideas: Serve tuna on a baked sweet potato or mix it into a sweet potato hash

6. Greek Yogurt

• Why? It’s high in protein and probiotics, making it a lighter alternative to mayo.
• Ideas: Use Greek yogurt to make a creamy tuna salad.

7. Nuts And Seeds

• Why? They add healthy fats, crunch, and extra nutrients like omega-3s.
• Ideas: Sprinkle sunflower seeds or chopped almonds on a tuna salad

8. Zoodles Or Veggie Noodles

• Why? They’re a low-carb, nutrient-rich alternative to pasta (much more satisfying than a tuna and water diet)
• Ideas: Toss tuna with zucchini noodles, olive oil, and cherry tomatoes for one of the best high-protein tuna recipes low carb-style

Is Tuna Good For Building Muscle?

When it comes to building muscle, you can’t overlook the importance of protein. 

Tuna is a protein powerhouse, offering around 20 grams of protein per 3-ounce serving of canned tuna in water (1) and 25 grams in fresh, cooked tuna (2).

What makes tuna even better is its status as a complete protein. 

It contains all nine essential amino acids—your body’s must-have building blocks for repairing and rebuilding muscle after training.

The Power Of Leucine In Tuna

A standout amino acid in tuna is leucine, a key player in muscle building. 

Leucine can trigger muscle protein synthesis, the process your body uses to repair and grow muscle tissue after a workout (13). Some scientific studies have suggested that foods high in leucine may be particularly effective in supporting muscle recovery and growth, making tuna an ideal choice for your post-workout meals (14).

Omega-3 Fatty Acids For Muscle Recovery

Beyond protein, tuna delivers a hefty dose of omega-3 fatty acids. 

These healthy fats have anti-inflammatory properties, which help reduce muscle soreness and speed up recovery after hard training sessions. 

Omega-3s may also optimize muscle cells, making them work more efficiently (15). 

If you’re serious about staying consistent in your workouts, the omega-3s in tuna might make a noticeable difference.

Low In Calories, High In Nutrients

Building muscle doesn’t necessarily mean overeating, especially if your goal is lean muscle. Tuna is also relatively low in calories, which is especially useful if you’re trying to find high-protein tuna recipes for weight loss or building lean muscle without gaining excess body fat. 

Compared to other protein sources, such as beef or pork, tuna provides a similar amount of protein with fewer calories and less saturated fat.

Our blog, “Is Fish Good For Weight Loss?” discusses how a fish diet can support fat loss and overall health.

Is Tuna Better For You Than Chicken?

Both tuna and chicken have nutritional benefits, so choosing between them depends on your health goals and dietary needs. 

Here’s a breakdown of how chicken and tuna compare:

Protein Powerhouses

Both tuna and chicken are excellent sources of lean protein, essential for:

• Muscle repair
• Immune function
• Overall health (16).

A 3-ounce serving of canned tuna in water provides about 20 grams of protein (1), while the same portion of skinless chicken breast delivers roughly 27 grams (3). 

While chicken edges out slightly in protein content, the difference is minor, and both are great options to include in a high-protein diet.

Fat And Calorie Differences

Tuna tends to be lower in calories than chicken, especially if it’s canned tuna in water rather than oil. 

A 3-ounce portion of tuna has about 109 calories (1), while chicken breast contains around 133 calories for the same serving size (3). Again, there is no significant difference, so we can consider them comparable.

Regarding fat composition, chicken breast is very low in fat, providing just 3 grams per serving, and it is primarily unsaturated. 

Depending on the variety, tuna is also low in fat but supplies heart-healthy omega-3 fatty acids, which chicken lacks. These omega-3s are essential fats that promote brain health, support heart function, and may help reduce inflammation (17, 18, 19).

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Nutritional Profile

• Tuna is rich in omega-3 fatty acids, vitamin D (helpful for bone health), and selenium, a powerful antioxidant (7).
• Chicken is an excellent source of B vitamins, such as B6 and niacin (20), essential for energy metabolism, brain health, and healthy skin (21).

Both foods are nutrient-dense, but tuna stands out for its omega-3 content, while chicken is a better source of several B vitamins.

Health Considerations

While tuna has clear perks, it does come with the consideration of mercury content. Larger fish like tuna can accumulate higher levels of mercury, which can be harmful in excessive amounts. To manage risk, opt for canned light tuna, which has a lower mercury content than albacore or yellowfin, and limit tuna intake to 2–3 servings per week (22). If you are pregnant, breastfeeding, or feeding young children, talk to your doctor for specific recommendations.

Chicken, on the other hand, is free of mercury concerns. 

However, some processed chicken products, such as cured sausages or deli meats, can be high in sodium or contain preservatives. For health-conscious meals, choosing fresh, minimally processed chicken breast is best.

Versatility And Practicality

Chicken can be a more versatile protein option due to its mild flavor and adaptability in various cuisines. 

It can be:

• Grilled
• Roasted
• Stir-fried
• Baked with endless seasoning possibilities.

Tuna, though less flexible, is convenient for quick meals.

It requires no cooking (if canned) and works well in:

• Salads
• High-protein tuna wraps
• High-protein tuna pastas

The Verdict

It’s not about which is “better”—tuna and chicken can be nutritious additions to a balanced diet. 

Tuna shines when you want a low-fat protein option with the added benefit of omega-3 fatty acids. Chicken takes the lead for a more flexible protein, richer in B vitamins, and free from mercury concerns.

Choosing between chicken or tuna depends on your:

• Nutritional goals
• Taste preferences
• How they fit into your weekly meal plan.

By balancing both in your diet, you can enjoy both benefits.

Read more: 7-Day Cabbage Soup Diet Recipe: What To Expect And How To Prepare

Is It Ok To Eat Tuna Every Day?

Eating tuna every day is not generally recommended due to its mercury content. 

While tuna is an excellent source of lean protein, omega-3 fatty acids, and essential nutrients, it can also contain varying levels of mercury, which can be harmful if consumed in excess over time.

• Higher Mercury Tuna: Albacore (white) tuna and bigeye tuna have higher mercury levels.
• Lower Mercury Tuna: Skipjack (light) and canned light tuna are lower in mercury and safer for more frequent consumption.

The Food and Drug Administration (FDA) suggests limiting albacore tuna to 1 serving (6 ounces) per week. For light tuna, you can safely eat 2-3 servings (12-18 ounces) per week (22).

While it’s safe to have tuna a few times a week, it’s best to:

1. Refrain from eating tuna daily
2. Vary your protein sources for a well-rounded diet.
3. If you’re concerned about mercury levels, opt for other lean protein options like chicken, turkey, tofu, or lentils on alternate days. Additionally, purchasing sustainably sourced tuna can help reduce environmental impacts and potential contaminants (23).
4. Pregnant or breastfeeding women, young children, and individuals sensitive to mercury may need to limit their tuna consumption more strictly (22).

Talk to your doctor for specific recommendations.

Learn more about the potential benefits and side effects of eating tuna daily in our blog post – The 30 Day Tuna Diet.

Frequently Asked Questions

• Is tuna higher in protein than chicken?

Chicken breast has slightly more protein than tuna. A 3-ounce serving of chicken breast contains about 27 grams of protein (3), while a 3-ounce portion of tuna provides around 20 grams (1). Both are excellent high-protein options.

• What food is pure protein?

Experts consider egg whites a near-pure protein (24) that contains minimal fat and carbohydrates. Other options include whey protein powder and certain fish, like cod.

• Is tuna safer than salmon?

Both tuna and salmon have health benefits, but salmon generally has a lower mercury content than tuna, so you can eat salmon more often. 

However, canned light tuna has lower mercury levels than albacore or yellowfin varieties, making it a safer choice within the tuna category.

• Which fish has the most protein?

Tuna is a top fish for protein content, with about 20-25 grams per 3-ounce serving, depending on the type. However, swordfish and bluefin tuna also have very high protein levels (25, 26).

The Bottom Line

Tuna is a nutritious protein option to help muscle recovery and overall health. 

Its high-quality protein content make it an ideal post-workout meal, and its omega-3 fatty acids offer anti-inflammatory properties and optimize muscle cell function. 

Tuna has a unique nutritional profile compared to chicken, making both proteins valuable additions to a balanced diet. However, remember to vary your protein sources and limit your tuna consumption for optimal health benefits.