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 pre-portioned 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 non-fat 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 flavor non-stick spray. Mix in tuna and serve.

Tuna Stuffed Tomato Mix 1 tbsp non-fat 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 spoon 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, ½ 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 BBQ sauce

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

Tuna Parmesan: Mix in1 tbsp catsup, tomato sauce, or spaghetti sauce. Sprinkle with breadcrumbs 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!

  • 1 6oz. can tuna, drained
  • 1 egg white, beaten
  • 2 tbsp. oatmeal (quick or regular)
  • 2 tbsp. onion, diced (or 1/4 tsp onion powder)
  • 1/4 tsp garlic powder
  • salt or salt substitute & pepper to taste
  • 2 tbsp reduced-fat mozzarella cheese (optional)
  1. Mix all ingredients except cheese together in a small bowl.
  2. Heat a small non-stick frying pan over medium heat and spray with non-stick 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

Tuna Melt Patties PDF (29.5 KB)

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