Bodybuilding.com Information Motivation Supplementation
in:

Straight Outta The Can: Tuna Recipes For Bodybuilders!

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!

Ingredients
  • 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)
Directions
  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)

Recommended For You

5 Healthy Protein-Packed Spring Salad Recipes

These 5 salad recipes are healthy, full of protein, and are super easy! What more could you ask for?

5 Crock-Pot Recipes For Massive Muscle!

The Crock-Pot is on lock when it comes to building muscle on a budget and with limited kitchen skills. Check out these easy and tasty recipes.

Diesel On A Dime: 4 Muscle-Building Meals On A Budget

Reap the benefits of protein-packed health food without the premium price with these four quick, delicious, muscle-making recipes!

Related Articles

About The Author

Stella Juarez, B.A., is the author of Stella's Kitchen, Creative Cooking for Fun, Flavor, and a Lean, Strong Body.

RATE THIS ARTICLE
POOR
  • 1
  • 2
  • 3
  • 4
  • 5
  • 6
  • 7
  • 8
  • 9
  • 10
EXCELLENT
OVERALL RATING
6.5

Out of 10
Good
13 Ratings

4

Comments

Showing 1 - 4 of 4 Comments

(5 characters minimum)

      • notify me when users reply to my comment
Relentlesslife7

Rep Power: 0

  • rep this user
Relentlesslife7

This is a fantastic list of ways to switch up my daily tuna intake, much appreciated!!!

Jul 21, 2012 7:39pm | report
 
1BadSRT

Rep Power: 0

  • rep this user
1BadSRT

Will definitely be adding tuna to the staple each and every single day.

Jun 25, 2013 10:01am | report
 
soon2bemsa

Rep Power: 0

  • rep this user
soon2bemsa

The more tuna reciepes the better!1 Thanks, or as we say here in Hawaii, Mahalo!!

Nov 12, 2013 7:32pm | report
 
VictoriArteaga

Rep Power: 0

  • rep this user
VictoriArteaga

just made the tuna melt! it was amazing. can't wait to try others.

Jan 6, 2014 2:37pm | report
 
Showing 1 - 4 of 4 Comments

Featured Product

Give Us Feedback:
Report A Problem
Site Feedback
Follow Us:
Twitter
Facebook
RSS Feeds
Bodybuilding.com Newsletter

Receive exciting features,
news & special offers from Bodybuilding.com