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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!

By: Stella Juarez

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, ¼ of a Anaheim green chile (chopped), black pepper to taste
Honey Mustard Tuna: 1-2 tbsp Honey Mustard
Tuna Fried Rice Sauté 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, ½ 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 - (Makes 2 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 ¼ tsp onion powder)
¼ tsp garlic powder
salt or salt substitute & pepper to taste
2 tbsp. reduced-fat mozzarella cheese (optional)

Suggested Alternatives:

See "Tuna Time" for more ideas on how you can season your tuna melt patties.


Mix all ingredients except cheese together in a small bowl. Heat a small non-stick frying pan over medium heat and spray with non-stick cooking spray. Make two small patties by spooning ½ of tuna mixture into each side of the pan and lightly pressing with fork to flatten into a patty. Cook until both sides are brown. Top with 1 tbsp. cheese and serve alone, on top of light bread, or with sides of choice.

Nutritional Information Per Serving:

Calories - 146.5
Carbs - 4.5 g
Protein - 25.5g
Fat - 2g
Fiber - .5g

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Straight Outta The Can:  Tuna Recipes For Bodybuilders!

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

Jul 21, 2012 7:39pm | report

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

Jun 25, 2013 10:01am | report

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

Nov 12, 2013 7:32pm | report

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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

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