Quick answer: This is a mason jar tuna lunch — about 27 grams of protein at 280 calories per serving, built to keep 4 days refrigerated. Everything layers into a jar except the tuna itself, which stays in its own small container and gets added at lunchtime. Serves 4. Sodium is low, about 355 mg … Read more
Quick answer: This is a hot skillet meal — about 29 grams of protein at just 280 calories per serving, ready in 15 minutes. Scrambled eggs and flaked tuna cook together with spinach and tomatoes, more of a savory any-time-of-day skillet than a salad. Serves 4. Sodium is comparatively low, about 350 mg per serving. … Read more
Quick answer: This is a hot, baked tuna pasta — about 38 grams of protein and 500 calories per serving, ready in about 40 minutes including bake time. Where every other tuna pasta recipe on this site is a cold salad, this one is an actual casserole, with a cottage cheese sauce and a crisp … Read more
Quick answer: This spicy tuna wrap has about 27 grams of protein and 275 calories, and takes 15 minutes with no cooking. Greek yogurt and sriracha replace mayo for the spicy-mayo effect, with a crunchy cabbage slaw for texture. Serves 4. Sodium runs high, about 835 mg per serving, mostly from the tortilla and sriracha … Read more
Quick answer: This healthy tuna sandwich has about 27 grams of protein at just 265 calories, and takes 15 minutes with no cooking. It’s open-face — one slice of bread, not two — with a light Greek yogurt binder, avocado, and a genuinely large pile of vegetables. Serves 4. Sodium is comparatively low, about 435 … Read more
Quick answer: This tuna bowl has about 36 grams of protein and 500 calories per serving, and takes about 20 minutes. Unlike the 🍚 Tuna Rice Bowls collection, there’s no rice here at all — quinoa, chickpeas, feta and greens make up a Mediterranean-leaning buddha bowl instead. Serves 4. Sodium runs moderate, about 570 mg … Read more
Quick answer: This is the highest-protein wrap on the site — about 34 grams of protein and 300 calories, ready in 15 minutes with no cooking. It uses the same double-dairy approach as High Protein Tuna Salad and High Protein Tuna Sandwich — Greek yogurt and cottage cheese together — rolled into a tortilla. Serves … Read more
Quick answer: This tuna pasta salad has about 36 grams of protein and 485 calories per serving, and takes about 25 minutes, most of it spent waiting on pasta water to boil. It skips mayonnaise entirely — cottage cheese folds into the pasta instead and does double duty as both the dressing base and a … Read more
Quick answer: This is the highest-protein tuna sandwich in the collection — about 36 grams of protein and 335 calories, ready in 15 minutes with no cooking. It uses the same double-dairy trick as High Protein Tuna Salad — Greek yogurt and cottage cheese together — piled generously on whole grain bread. Serves 4. Sodium … Read more
Quick answer: This wrap has about 32 grams of protein and 350 calories, using the Tuna Salad with Cottage Cheese filling rolled into a tortilla. The filling itself isn’t new — what this recipe actually solves is keeping a wet, no-mayo filling from soaking through the tortilla and falling apart. Serves 4. Sodium runs very … Read more