Looking for delicious yet healthy meals that are easy to prepare and won’t break the bank? Canned tuna is an excellent pantry staple to include in your meal planning. Not only is it a great source of protein, but it’s also packed with omega-3 fatty acids that can benefit heart and brain health. In this article, we’ll be sharing some of the best healthy canned tuna recipes to help you stay on track with your health goals while keeping your taste buds happy. From salads to soups, there’s something for everyone to enjoy!
What Makes Canned Tuna Healthy?
Canned tuna is a popular food item known for its convenient storage, affordability, and versatility in creating different dishes. However, aside from these factors, canned tuna is also packed with essential nutrients that can provide numerous health benefits. Here are some of them:
High-quality protein
Protein is an essential macronutrient that plays a vital role in building and repairing tissues, supporting the immune system, and providing energy for the body. Canned tuna is an excellent source of protein that contains all the essential amino acids needed by the body. In fact, a single can of tuna can provide up to 20-30 grams of protein, making it an ideal food choice for people who want to increase their protein intake without consuming excess fats or carbohydrates.
Healthy fats
Tuna is also known for its omega-3 fatty acids content, a type of healthy fat that can reduce the risk of heart disease, improve brain function, and reduce inflammation in the body. Omega-3s are essential because the body cannot produce them naturally, so it needs to be obtained through the diet. Canned tuna contains about 200-500 milligrams of omega-3s per serving, making it a convenient and affordable source of this important nutrient.
Rich in vitamins and minerals
Canned tuna is also packed with essential vitamins and minerals such as B vitamins, vitamin D, selenium, and potassium. B vitamins are important for maintaining energy levels, healthy skin, and a well-functioning nervous system. Vitamin D is essential for bone health, while selenium and potassium play a vital role in maintaining heart health, regulating blood pressure, and boosting the immune system.
Low in calories, high in satiety
Aside from its nutrient content, canned tuna is also an ideal food for people who want to maintain a healthy weight or lose some pounds. A can of tuna typically contains only 100-150 calories, making it a low-calorie option that can help reduce overall caloric intake. Moreover, tuna is high in protein and healthy fats, which can increase satiety levels and reduce hunger cravings in between meals.
Benefits of Eating Healthy Canned Tuna
Healthy canned tuna is a rich source of omega-3 fatty acids and antioxidants, which provide several health benefits such as improving heart health, reducing inflammation, and boosting mood. Here are some of the benefits in detail:
1. Improves Heart Health
Omega-3 fatty acids present in healthy canned tuna can help reduce the risk of heart disease. These fatty acids lower the levels of triglycerides in the blood and prevent the formation of blood clots. They also help to lower blood pressure by improving arterial function. The American Heart Association recommends consuming fish, such as tuna, at least twice a week to maintain a healthy heart.
2. Reduces Inflammation
Chronic inflammation is a major cause of many diseases such as arthritis, cancer, and heart disease. Healthy canned tuna contains anti-inflammatory nutrients, which helps to reduce inflammation in the body. The omega-3 fatty acids in tuna help to reduce the production of inflammatory molecules such as cytokines and prostaglandins. Eating healthy canned tuna regularly can help to reduce the risk of chronic diseases caused by inflammation.
Healthy canned tuna also contains selenium, an antioxidant that helps to reduce oxidative stress in the body. Oxidative stress is caused when there is an imbalance between free radicals and antioxidants in the body. Selenium helps to neutralize free radicals and prevent cell damage.
3. Boosts Mood
Eating healthy canned tuna can also help to boost your mood. Tuna is a rich source of vitamin B6 and omega-3 fatty acids, which are important for maintaining good mental health. Vitamin B6 helps to regulate serotonin and dopamine levels in the brain. These hormones play a vital role in controlling mood, sleep, and appetite. Omega-3 fatty acids also help to protect the brain cells and improve cognitive function.
Additionally, tuna is a good source of protein which helps to regulate blood sugar levels and promote feelings of fullness. Eating tuna can help to prevent sugar highs and crashes which can lead to mood swings and irritability.
In conclusion, healthy canned tuna is a nutritious food that offers several health benefits. Regular consumption of tuna can help to improve heart health, reduce inflammation, and boost mood. It is an easy and convenient ingredient for any meal that can be incorporated into various healthy tuna recipes like salads, sandwiches or pasta dishes.
How to Pick Healthy Canned Tuna?
Canned tuna is a pantry staple that’s packed with protein, omega-3 fatty acids, and other essential nutrients. However, not all canned tuna is created equal. Some brands may contain added preservatives or high levels of sodium, while others may use fishing methods that harm the environment. To ensure you’re getting the healthiest canned tuna possible, here are some tips on how to pick the right one:
Choose Tuna Packed in Water
When browsing the canned tuna aisle, look for cans labeled “packed in water” rather than “packed in oil.” While oil-packed tuna may have a richer flavor, it will also contain more calories and fat than water-packed tuna. By choosing water-packed tuna, you can enjoy all the health benefits of tuna without the added calories and fat.
Look for Low Sodium and BPA-Free Cans
Excessively high sodium intake can lead to health problems like high blood pressure. When choosing canned tuna, check the sodium content on the nutrition label. The American Heart Association recommends limiting your sodium intake to no more than 2,300 milligrams per day, and ideally less than 1,500 milligrams per day for most adults. Additionally, try to find tuna in BPA-free cans. BPA (Bisphenol-A) is a chemical used in some can linings that may be harmful to your health.
Opt for Brands That Catch Fish Using Sustainable Fishing Methods like Pole and Line
Sustainable fishing methods are those that allow fish populations to replenish themselves naturally and don’t harm the wider ecosystem. Pole and line fishing is one such method, where fishermen use a pole and line to catch one fish at a time. This method reduces the number of bycatch (non-target species caught accidentally), and it’s possible to target specific tuna species. By choosing brands that catch fish sustainably, you’re supporting the health of the oceans and ensuring that future generations can continue to enjoy canned tuna as a healthy food source.
Healthy Canned Tuna Salad Recipes
Canned tuna is a versatile and convenient ingredient that can be used to make a variety of healthy and delicious meals. Tuna is a rich source of protein, low in fat, and high in omega-3 fatty acids which make it a great addition to any healthy diet. One of the easiest and tastiest ways to enjoy canned tuna is to make simple tuna salad recipes that can be eaten as a meal or a snack. Here are four healthy canned tuna salad recipes that you can make at home.
Tuna Salad with Hummus
This tuna salad recipe with hummus is an excellent choice for those who want a creamy and filling salad that is high in protein and fiber. To make this salad, simply combine canned tuna, chickpeas, hummus, chopped cucumber, and lemon juice in a bowl. Mix well and serve on a bed of leafy greens. You can also add some diced tomatoes, red onions, or olives to the salad for extra flavor and nutrition.
Tuna Salad with Avocado
If you’re looking for a healthy tuna salad recipe that is packed with healthy fats and antioxidants, try this tuna salad with avocado. Mash a ripe avocado with a fork and mix it with canned tuna, chopped celery, diced red pepper, and a squeeze of lime juice. Season with salt and pepper and serve on a sandwich or in a lettuce wrap. This salad is rich in fiber, vitamins, and minerals, and can be a great lunch option for those who want to boost their energy levels and stay full for longer.
Tuna Salad with Quinoa
If you want to add some whole grains to your diet and make your tuna salad more nutritious, try this tuna salad with quinoa recipe. Cook quinoa according to package instructions and let it cool. Mix canned tuna, chopped celery, diced carrots, and chopped parsley in a bowl. Add the cooked quinoa to the mixture, drizzle with olive oil, and season with salt and pepper. You can also add some chopped almonds or walnuts to the salad for a crunchy texture and extra protein.
Tuna Salad with Greek Yogurt
Greek yogurt is a healthy and tasty ingredient that can be used in many different recipes, including tuna salad. To make this salad, mix canned tuna, diced celery, diced apple, and chopped red onion in a bowl. Add Greek yogurt, Dijon mustard, and a pinch of cayenne pepper to the bowl and mix well. Serve on a bed of greens or with some whole-grain crackers. This salad is high in protein, low in calories, and rich in flavor.
Healthy Canned Tuna Casserole Recipes
Canned tuna is a convenient and protein-rich ingredient that can be used to create healthy and delicious meals. One excellent way to utilize canned tuna is by making a hearty and filling tuna casserole. Here are some healthy canned tuna casserole recipes that you can try at home:
Tuna Casserole with Cauliflower Rice
If you’re looking for a low-carb and keto-friendly tuna casserole recipe, try this one with cauliflower rice. Instead of using traditional carb-heavy pasta, this recipe uses cauliflower rice as a base. It’s also loaded with veggies for a boost of nutrients.
- Ingredients:
- 1 can of tuna
- 1 bag of cauliflower rice
- 1/2 cup of sliced mushrooms
- 1/4 cup of diced onion
- 1/4 cup of diced red bell pepper
- 1/4 cup of diced celery
- 1/4 cup of shredded cheddar cheese
- 1/4 cup of heavy cream
- 1 tbsp of olive oil
- 1 tsp of garlic powder
- Salt and pepper to taste
- Instructions:
- Preheat the oven to 350°F and grease a baking dish.
- Heat the olive oil in a pan and sauté the mushrooms, onion, red bell pepper, and celery until tender.
- Add the can of tuna and cauliflower rice to the pan and stir well.
- In a separate bowl, mix together the heavy cream, shredded cheese, garlic powder, salt, and pepper.
- Pour the cream mixture over the tuna and cauliflower rice in the pan and stir until evenly coated.
- Transfer the mixture to the greased baking dish and bake in the oven for 25-30 minutes or until the cheese is melted and bubbly.
Tuna Casserole with Sweet Potatoes
This tuna casserole recipe uses sweet potatoes to provide a complex carb source. Sweet potatoes are full of vitamins and minerals and add a lovely sweetness to the dish.
- Ingredients:
- 1 can of tuna
- 2 medium sweet potatoes, peeled and diced
- 1/2 cup of chopped kale
- 1/4 cup of diced onion
- 1/4 cup of diced red bell pepper
- 1/4 cup of diced celery
- 1/4 cup of shredded mozzarella cheese
- 1/4 cup of almond milk
- 1 tbsp of olive oil
- 1 tsp of garlic powder
- Salt and pepper to taste
- Instructions:
- Preheat the oven to 350°F and grease a baking dish.
- Boil the sweet potatoes in a pot of water until soft.
- Heat the olive oil in a pan and sauté the kale, onion, red bell pepper, and celery until tender.
- Add the can of tuna and cooked sweet potatoes to the pan and stir well.
- Mix together the almond milk, shredded cheese, garlic powder, salt, and pepper in a separate bowl.
- Pour the cheese mixture over the tuna and sweet potato mixture in the pan and stir until coated.
- Transfer the mixture to the greased baking dish and bake in the oven for 20-25 minutes or until the cheese is melted and bubbly.
Tuna Casserole with Zucchini Noodles
This tuna casserole recipe swaps out traditional pasta for zucchini noodles, which are low in carbs and calories but high in fiber and nutrients.
- Ingredients:
- 1 can of tuna
- 2 medium zucchinis, spiralized into noodles
- 1/2 cup of diced tomatoes
- 1/4 cup of diced onion
- 1/4 cup of diced green bell pepper
- 1/4 cup of diced mushrooms
- 1/4 cup of grated parmesan cheese
- 1/4 cup of vegetable broth
- 1 tbsp of olive oil
- 1 tsp of dried basil
- Salt and pepper to taste
- Instructions:
- Preheat the oven to 350°F and grease a baking dish.
- Heat the olive oil in a pan and sauté the tomatoes, onion, green bell pepper, and mushrooms until tender.
- Add the can of tuna and zucchini noodles to the pan and stir well.
- Gradually stir in the vegetable broth, dried basil, salt, and pepper.
- Pour the tuna and zucchini mixture into the prepared baking dish and sprinkle with grated parmesan cheese.
- Bake in the oven for 20-25 minutes or until the cheese is melted and bubbly.
Try these healthy canned tuna casserole recipes for a tasty and satisfying meal that is packed with nutrients. They’re easy to make and can be customized to suit your taste buds. Enjoy!
Healthy Canned Tuna Wrap and Sandwich Recipes
Canned tuna is a versatile ingredient that can be used to make a variety of healthy and delicious meals. Tuna is rich in omega-3 fatty acids, which are essential for maintaining good heart health. In this article, we will look at some healthy canned tuna wrap and sandwich recipes that you can easily make at home.
Tuna Wrap with Lettuce and Tomatoes
This tuna wrap is a classic and easy-to-make recipe that is perfect for a quick lunch or dinner. To make this wrap, you will need the following ingredients:
- 1 can of tuna in water, drained
- 1 whole wheat tortilla
- 2-3 leaves of lettuce
- 1 small tomato, sliced
- 1 tablespoon of mayonnaise
- Salt and pepper to taste
To make the wrap, start by spreading the mayonnaise on top of the tortilla. Add the tuna on top of the mayonnaise. Add the lettuce leaves and sliced tomatoes on top of the tuna. Season with salt and pepper. Roll the tortilla, tucking in the sides to create a wrap. Cut in half and serve.
Tuna Sandwich with Whole Grain Bread
This tuna sandwich is a healthier alternative to the classic tuna sandwich. Whole grain bread is a good source of fiber and nutrients. To make this sandwich, you will need the following ingredients:
- 1 can of tuna in water, drained
- 2 slices of whole grain bread
- 1 tablespoon of Greek yogurt
- 1 tablespoon of Dijon mustard
- 1 tablespoon of chopped celery
- 1 tablespoon of chopped onion
- Salt and pepper to taste
To make the sandwich, start by mixing the tuna with Greek yogurt, Dijon mustard, celery, onion, salt, and pepper. Toast the whole grain bread slices. Add the tuna mixture on top of one slice of bread and cover with the other slice of bread. Cut in half and serve.
Tuna Wrap with Avocado and Cucumber
This tuna wrap is a refreshing and healthy option for a hot summer day. Avocado is a good source of healthy fats, while cucumber is a good source of hydration. To make this wrap, you will need the following ingredients:
- 1 can of tuna in water, drained
- 1 whole wheat tortilla
- 1/4 avocado, sliced
- 1/4 cucumber, sliced
- 1 tablespoon of hummus
- Salt and pepper to taste
To make the wrap, start by spreading the hummus on top of the tortilla. Add the tuna on top of the hummus. Add the avocado and cucumber slices on top of the tuna. Season with salt and pepper. Roll the tortilla, tucking in the sides to create a wrap. Cut in half and serve.
Tuna Salad Wrap with Greek Yogurt Dressing
This tuna salad wrap is a healthier alternative to a regular tuna salad. Greek yogurt is a good source of protein and probiotics. To make this wrap, you will need the following ingredients:
- 1 can of tuna in water, drained
- 1 whole wheat tortilla
- 1 tablespoon of Greek yogurt
- 1/2 tablespoon of lemon juice
- 1/2 tablespoon of honey
- 1/4 cup chopped celery
- 1/4 cup chopped onion
- 1/2 cup shredded carrots
- Salt and pepper to taste
To make the wrap, start by mixing the tuna with Greek yogurt, lemon juice, honey, celery, onion, shredded carrots, salt, and pepper. Spread the tuna mixture on top of the tortilla. Roll the tortilla, tucking in the sides to create a wrap. Cut in half and serve.
Tuna and Quinoa Salad Wrap
This tuna and quinoa salad wrap is a healthy and filling option for a packed lunch. Quinoa is a good source of protein and fiber. To make this wrap, you will need the following ingredients:
- 1 can of tuna in water, drained
- 1 whole wheat tortilla
- 1/4 cup quinoa, cooked
- 1/4 cup diced cucumber
- 1/4 cup diced red bell pepper
- 1/4 cup diced red onion
- 1 tablespoon of olive oil
- 1/2 tablespoon of lemon juice
- Salt and pepper to taste
To make the wrap, start by mixing the tuna with quinoa, cucumber, red bell pepper, red onion, olive oil, lemon juice, salt, and pepper. Spread the tuna mixture on top of the tortilla. Roll the tortilla, tucking in the sides to create a wrap. Cut in half and serve.
Tuna Melt Sandwich with Tomato and Avocado
This tuna melt sandwich is a healthy alternative to a regular tuna melt. Avocado and tomato add color and flavor to the sandwich. To make this sandwich, you will need the following ingredients:
- 1 can of tuna in water, drained
- 2 slices of whole grain bread
- 1/4 avocado, sliced
- 1 small tomato, sliced
- 1/4 cup shredded cheddar cheese
- Salt and pepper to taste
To make the sandwich, start by toasting the whole grain bread slices. Add the tuna on top of one slice of bread. Add the tomato and avocado slices on top of the tuna. Season with salt and pepper. Sprinkle the shredded cheddar cheese on top of the tomato and avocado. Cover with the other slice of bread. Cut in half and serve.
FAQs About Healthy Canned Tuna Recipes
Canned tuna is a great source of lean protein and omega-3 fatty acids, making it a healthy and affordable pantry staple. Here are some frequently asked questions about making healthy canned tuna recipes:
1. Can I eat canned tuna every day?
While canned tuna is a healthy choice, it’s important to consume it in moderation. Tuna is a type of fish that may contain mercury, which can be harmful in high levels. The FDA recommends consuming no more than 2-3 servings (or 6 ounces) of canned light tuna per week and no more than 1 serving (or 3 ounces) of canned albacore tuna per week. If you’re pregnant or breastfeeding, you should limit your tuna intake to 2-3 servings of canned light tuna per month and avoid canned albacore tuna altogether.
2. Is canned tuna healthy?
Yes, canned tuna is a healthy source of protein and omega-3 fatty acids. It’s low in calories and fat and high in vitamins and minerals like vitamin D, vitamin B12, and selenium. However, some canned tuna brands may contain more mercury than others, so it’s important to choose brands that have been tested for mercury levels and stick to the recommended serving sizes.
3. What should I add to canned tuna for extra flavor?
Canned tuna can be a bit bland on its own, but there are plenty of healthy and flavorful ingredients you can add to it to make it more exciting. Here are some ideas:
- Mix in chopped vegetables like celery, onion, and bell pepper.
- Add a dollop of plain Greek yogurt or mayo for creaminess.
- Squeeze in some lemon or lime juice for brightness.
- Season with herbs and spices like dill, parsley, paprika, or cayenne.
4. How long does canned tuna last in the fridge?
Once you’ve opened a can of tuna, it will last for about 3-4 days in the refrigerator if stored in an airtight container. If you have leftover tuna salad that has been mixed with mayo or yogurt, it should be consumed within 2-3 days. If you don’t plan on using the entire can of tuna right away, it’s best to transfer it to a separate container and store it in the fridge rather than leaving it in the can.
5. What are some healthy canned tuna recipes?
There are so many tasty and healthy ways to use canned tuna! Here are a few ideas:
| Recipe | Ingredients | Instructions |
|---|---|---|
| Tuna Salad with Avocado and Greek Yogurt | Canned tuna, avocado, plain Greek yogurt, lemon juice, salt, pepper, chopped veggies (optional) | Mash the avocado and mix with Greek yogurt, lemon juice, and seasonings. Add in the canned tuna and veggies, if using. Serve on whole grain bread or lettuce leaves. |
| Tuna and White Bean Salad | Canned tuna, canned white beans, chopped red onion, lemon juice, olive oil, salt, pepper, chopped parsley | Rinse and drain the white beans. Mix with canned tuna, red onion, lemon juice, and olive oil. Season with salt and pepper and top with chopped parsley. |
| Tuna and Quinoa Bowl | Canned tuna, cooked quinoa, roasted veggies (such as bell pepper and sweet potato), tahini dressing (tahini, lemon juice, water, garlic, salt) | Arrange the cooked quinoa and roasted veggies in a bowl. Top with canned tuna and drizzle with tahini dressing. |
Enjoy These Tasty and Healthy Can Tuna Recipes
Thank you for taking the time to read this article on healthy can tuna recipes. We hope that we’ve given you some inspiration to create your own delicious and nutritious dishes. Remember that eating healthy doesn’t have to be bland and boring – there are plenty of exciting options out there! If you enjoyed this article, be sure to bookmark our site and check back often for more tips and tricks on healthy food.