Ten ways to build a meal around tuna, any time of day
Tuna doesn’t have to mean the same bowl of tuna salad on repeat. This roundup spreads across the whole day — a fast breakfast, a packed lunch, a hot dinner, and something built for the week ahead — all using tuna as the main protein.
For Breakfast (or Any Time)
Tuna and Eggs High Protein Meal — a hot skillet scramble with eggs, spinach and tomatoes. About 29g of protein, ready in 15 minutes, and the lowest-sodium recipe in the entire Tuna collection.
For Lunch
High Protein Tuna Sandwich — the highest-protein sandwich on the site, about 36g, using both Greek yogurt and cottage cheese.
Healthy Tuna Wrap — hummus and fresh vegetables, no mayo. About 28g of protein.
High Protein Tuna Bowl — quinoa, chickpeas and feta, a Mediterranean-style grain bowl. About 33g of protein.
Tuna Egg Salad — a deviled-egg-inspired twist on classic tuna salad. About 30g of protein.
For Dinner
High Protein Tuna Pasta — a hot, baked casserole with a cottage cheese sauce. About 35g of protein.
Tuna Rice Bowl — a poke-style bowl with fresh, sashimi-grade tuna. About 36g of protein.
A fresh, poke-style tuna rice bowl — one of ten meal ideas spanning breakfast, lunch and dinner.
Korean Tuna Rice Bowl — gochujang, sautéed vegetables and a fried egg, bibimbap-style. About 31g of protein.
For the Week Ahead
Tuna Rice Meal Prep Bowl — built specifically to keep 4 days refrigerated, dressing stored separately.
High Protein Tuna Salad — the flagship of the collection, about 33g of protein, and a quick 15-minute lunch on repeat through the week.
Frequently Asked Questions
What’s the fastest option on this list?
Tuna and Eggs High Protein Meal, ready in about 15 minutes total.
What has the most protein?
High Protein Tuna Sandwich, at about 36g per serving.
What’s best for meal prep specifically?
Tuna Rice Meal Prep Bowl is purpose-built for it — see the full meal prep guide for more detail on prepping tuna meals for the week.
Do any of these use fresh tuna instead of canned?
Yes — Tuna Rice Bowl and its spicy counterpart use fresh, sashimi-grade tuna rather than canned. The canned tuna recipes roundup sticks entirely to pantry cans if that’s what you’re after.
More From the Tuna Collection
See the full canned tuna recipes roundup for pantry-only options, or browse by category: Tuna Salads, Tuna Rice Bowls, Tuna Wraps.
