Two collections of high protein recipes, each built the same way: nutrition calculated ingredient by ingredient from a USDA-sourced database, sodium figures published openly even when they run high, and no false claims about what a serving actually delivers. Start with high protein salads or high protein breakfast ideas.
Quick answer: This poke-style spicy tuna rice bowl has about 38 grams of protein and 465 calories per serving, and takes about 20 minutes with no actual cooking of the tuna. Sashimi-grade tuna is cubed and marinated in a spicy sesame-soy sauce, then served over rice with avocado and edamame. Serves 4. Sodium runs moderate-to-high, … Read more
Quick answer: This tuna and rice bowl has about 28 grams of protein and 280 calories per serving, and takes about 15 minutes with rice already made. It’s the mild, classic version — inspired by Japanese tuna mayo donburi — with no spice and no cooking beyond the rice. Serves 4. Sodium runs moderate, about … Read more
Quick answer: This spicy tuna rice bowl has about 29 grams of protein and 375 calories per serving, and takes about 20 minutes if the rice is already cooked. Canned tuna gets mixed with Greek yogurt and sriracha for a spicy-mayo effect without an actual mayo base, then piled over rice with avocado and cucumber. … Read more
Quick answer: This tuna rice bowl has about 38 grams of protein and 455 calories per serving, and takes about 20 minutes with no actual cooking of the tuna. Sashimi-grade tuna cubes sit in a mild sesame-soy dressing over rice, with avocado, edamame and cucumber. Serves 4. Sodium is the lowest of any rice bowl … Read more
12 tuna salads, from a no-cook bowl to a composed Niçoise platter Every salad here skips mayonnaise entirely or uses only a little of it, leaning instead on Greek yogurt, cottage cheese, avocado, or a Mediterranean olive-oil dressing to do the work mayo usually does. All twelve clear at least 25 grams of protein per … Read more
Quick answer: This is the classic, potluck-style tuna pasta salad — about 31 grams of protein and 460 calories per serving, ready in about 25 minutes. A little mayo and Greek yogurt together, plus peas, hard-boiled egg and a dusting of paprika — the version most people picture when they think “tuna pasta salad.” Serves … Read more
Quick answer: This is the lowest-calorie tuna salad in the collection — about 27 grams of protein at only 175 calories per serving, ready in 15 minutes with no cooking. No oil, no mayo, no dairy — just tuna, a pile of crisp vegetables, and a vinegar-based dressing. Serves 4. Sodium is low, about 380 … Read more
Quick answer: This Mediterranean tuna salad has about 29 grams of protein and 500 calories per serving, and takes about 25 minutes. It’s a composed platter, Niçoise-style — hard-boiled eggs, boiled potatoes, blanched green beans, tomatoes and olives arranged around oil-packed tuna, rather than everything tossed together in a bowl. Serves 4. Sodium runs high, … Read more
Quick answer: This tuna avocado salad has about 29 grams of protein and 290 calories per serving, and takes 15 minutes with no cooking. Mashed avocado does the creamy work here instead of mayo, yogurt or cottage cheese — the only dairy-free, egg-free tuna salad in the collection. Serves 4. Sodium is comparatively low, about … Read more
Quick answer: This tuna salad has about 29 grams of protein and roughly 210 calories per serving of filling, and takes 15 minutes with no cooking. Unlike Tuna Salad Without Mayo, this one doesn’t remove mayonnaise entirely — it uses a small amount alongside Greek yogurt, with tarragon and capers for a French-bistro flavor. Serves … Read more