Straight Outta The Can: Tuna Recipes For Bodybuilders!

Tuna has long been a favorite protein source for bodybuilders, dieters, and other athletes. Here are a few straight outta the can recipes you can use to bring a little life into your next can of tuna!

Tuna has long been a favorite protein source for bodybuilders, dieters, and other athletes. It's cheap, fast, portable, and preportioned into convenient sizes. Did I mention it was cheap? The fact is, it is a great source of protein and omega-3 essential fats and it makes a great snack too.

Solid white albacore can taste great all by itself if it fits your budget. If not, here are a few "straight outta the can" recipes you can use to bring a little life into your next can of tuna (or canned chicken).

Straight Outta The Can Recipes

Lemon Pepper Tuna: Lemon juice and fresh ground pepper, or sprinkle with lemon pepper seasoning

Balsamic Tuna: Balsamic vinegar and fresh ground pepper

Mustard Dill Tuna: Dill, 1 tbsp mustard, and chopped celery

Southwest Tuna: 1 tbsp nonfat mayo, 1/4 of a Anaheim green chile (chopped), black pepper to taste

Honey Mustard Tuna: 1-2 tbsp honey mustard

Tuna-Fried Rice: Saute cooked brown rice, chopped green or yellow onions, and egg whites in pan sprayed with butter-flavored nonstick spray. Mix in tuna and serve.

Tuna-Stuffed Tomato: Mix 1 tbsp nonfat mayo, pepper, and tuna, and stuff inside a tomato. Top tomato with a slice of mozzarella cheese and bake in toaster oven until cheese melts.

Old El Paso Tuna: 1 heaping tbsp salsa or 1 tbsp chopped green chiles

Tuna Italiano: 1 tbsp Italian dressing or olive oil vinaigrette, fresh ground pepper

Tuna Balsamico: 1 tbsp Balsamic vinegar, a few dashes oregano, ground pepper to taste

Tuna Piccata: 1 tsp capers, lemon juice, 1/2 tsp parsley, fresh ground pepper

All-American Tuna: 1 tbsp fat-free mayo, 1 chopped pickle, 1/2 stalk chopped celery or onion

Texas Tuna: 1 tbsp barbecue sauce

Tuna Melt: 1 tbsp fat-free mayo, 1 oz. cheese melted on top

Tuna Parmesan: Mix in 1 tbsp ketchup, tomato sauce, or spaghetti sauce. Sprinkle with bread crumbs or a crushed cracker, top with 1 oz. low-fat mozzarella cheese. Cook in microwave or toaster oven until cheese melts.

No-Time Tuna: 1 fork, 1 glass of water

Tuna Melt Patties



Here's a special edition of an American classic that clocks in at a preparation speed of five minutes or less!

Ingredients

Canned tuna 6 oz.


Egg white 1


oatmeal 2 tbsp


Onion 2 tbsp diced or onion powder


garlic powder 1/4 tsp


salt to taste


mozzarella cheese 2 tbsp


Directions
  1. Mix all ingredients except cheese together in a small bowl.
  2. Heat a small nonstick frying pan over medium heat and spray with nonstick cooking spray.
  3. Make two small patties by spooning 1/2 of tuna mixture into each side of the pan and lightly pressing with fork to flatten into a patty.
  4. Cook until both sides are brown.
  5. Top with 1 tbsp cheese and serve alone, on top of light bread, or with sides of choice.


Nutrition Facts
Serving Size (1)
Amount per serving
Total Calories146.5
Fat2 g
Carb4.5 g
Protein25.5 g