21 Must-Try Low-Calorie Tuna Recipes

Tuna is a pantry staple that most of us absolutely love. It’s inexpensive, easy to store, healthy, and packed with healthy fats. These low-calorie tuna recipes will help you enjoy more healthy recipes.

Good for us, so there’s no surprise that many of us have a tin or two of albacore tuna in the cupboard, ready for a healthy meal.

So, how about some inspiration for creating some jaw-droppingly tasty dishes using tuna? These healthy lunch ideas will get you mixing up a treat for so many occasions. 

Dips, salads, and pasta are just some of the types of dishes that can be made with tuna. So, here’s a roundup of my favorites that you are going to love for a healthy option.

Why is Canned Tuna Healthy?

Canned tuna is a pretty healthy choice when it comes to protein. It contains many vitamins and minerals that are so good for us. 

A can of tuna will give you a good source of vitamins A, B-Complex, and D, plus iron, selenium, magnesium, and bone-friendly calcium.

Should I Buy Canned Tuna in Oil or Water?

This is totally up to you. Sometimes a recipe may suggest which is best to use, but there is no right or wrong. 

Canned tuna in water will be packed with pure protein and has a milder taste but canned in oil. You will get a softer texture and stronger tuna flavor.

What Sort of Canned Tuna is Ethically Sound and Sustainably Sourced?

When checking labels for the best tuna, you should be looking for terms like ‘pole-caught’, ‘FAD Free’, ‘pole-and-line-caught’, and ‘school caught’, meaning these are sourced by a dolphin-safe method. 

Also, check for the initials ‘MSC’, which means it has been certified as sustainable.

1. 4-Ingredient Spicy Tuna Dip

Source: greedygirlgourmet.com

Here we go, a tasty but simple canned tuna dish to get us started. 

You wouldn’t believe it has only four ingredients, and if you are a fan of spicy Asian food, you are going to want to make this over and over. 

Whipped up in 15 minutes, you can use this as a party dish, for a buffet, for a few friends, or just devour it yourself in front of the television.

Per Serving:

• Calories: 237

• Fats: 17g

• Protein: 18g

• Carbs: 4g

• Fiber: 0.4g

• Sugar: 2g

2. Tuna Asparagus Salad

Source: masalaherb.com

Say ‘hello’ to a fresh spring salad that is a combination of zingy, light, and fresh ingredients to keep you energized. This is the best tuna salad recipe for summer!

If you love asparagus and always looking for different ways to serve it, this light tuna recipe is going to inspire you.

Lightly blanched asparagus with tuna, lemon juice, herbs, and a light vinaigrette works so well together, and this tuna fish recipe has the added boost of protein with hard-boiled eggs too.

Per Serving:

• Calories: 286

• Fats: 23g

• Protein: 15g

• Carbs: 6g

• Fiber: 2g

• Sugar: 3g

3. Tuna Frittata

Source: 4sonrus.com

A budget-friendly, healthy, and nutritious tuna dish awaits you here. Whether you call it a crustless quiche or a frittata is up to you, really, but you must try it!

This would be the perfect breakfast, brunch, or lunch dish so take your pick as to when you would like to make it. 

As it’s a one-pan and four-ingredient recipe, so will appeal to anyone in a hurry to get something prepared quickly.

Per Serving:

• Calories: 154

• Fats: 7g

• Protein: 20g

• Carbs: 1g

• Fiber: 1g

• Sugar: 1g

4. Tuna Salad without Mayo

Source: thecleaneatingcouple.com

Yes! This is a no-mayo version of a classic! If you need to avoid mayonnaise or are just fed up with seeing it everywhere, take a look at this dish.

If you need something super speedy, this may break some records for you as this salad can be ready in under 5 minutes. 

It uses store cupboard staples and needs nothing special, yet it tastes it! This would be a great option to make a tasty tuna salad sandwich or meal prep with cans of tuna!

Per Serving:

• Calories: 172

• Fats: 2g

• Protein: 33g

• Carbs: 7g

• Fiber: 2g

• Sugar: 4g

5. Tuna Pesto Pasta

Source: thedizzycook.com

If you love Italian-themed flavors of garlic and herbs, this is going to be a favorite. You can use whatever pesto you like and even make your own, so find one you love.

This pasta dish would be amazing hot or cold, so if you’re looking for a quick lunch idea that travels to work well, make a larger dinner and keep some leftovers. 

You could add some chopped cucumber and tomato for your cold version.

Per Serving:

• Calories: 233

• Fats: 3g

• Protein: 8g

• Carbs: 43g

• Fiber: 3g

• Sugar: 2g

6. Bean Tuna Salad

Source: neilshealthymeals.com

Now, this is a sensation of taste and texture!

Tuna, borlotti beans, and red onion are a match made in heaven, and if you are looking for an amazingly quick, tasty, but inexpensive dish to make for lunch or dinner, you have just found it!

The addition of beans to this healthy tuna salad recipe is going to boost your fiber, giving your gut health something to be happy about.

It will give you a happy feeling of fullness to stop you from snacking later on.

Per Serving:

• Calories: 251

• Fats: 4.6g

• Protein: 18.1g

• Carbs: 38.7g

• Fiber: 7.7g

• Sugar: 8.4g

7. Spicy Ahi Poke

Source: theheirloompantry.co

‘What is poke?’ I hear you ask. Well, it’s a traditional Hawaiian dish that consists of raw fish in a marinade.

Instead of our usual store-bought canned tuna, some fresh tuna steaks are being used instead, and what a result with this kind of tuna!

No cooking is required here, and it’s a case of mix, mix, mix – a joy for the busy chef in the kitchen with a million other things to be doing.

You can serve it with noodles or rice, which can both be purchased already cooked.

If you loved this poke recipe, you might also enjoy these easy cooked sushi recipes!

Per Serving:

• Calories: 247

• Fats: 14g

• Protein: 27g

• Carbs: 1g

• Fiber: 1g

• Sugar: 1g

8. Mediterranean Tuna Pasta Salad

Source: lemonblossoms.com

A taste of warm seas and happy holidays, this pasta is going to love your canned tuna.

This is another no-mayo version of a traditional tuna salad, but this one has been super boosted with Mediterranean flavor.

Quick to make and full of inexpensive ingredients, such as tomatoes, cucumber, and olive, this will be a classic on your favorites list.

These other skinny pasta recipes are sure to satisfy you on your low calorie diet!

Per Serving:

• Calories: 238

• Fats: 8g

• Protein: 12g

• Carbs: 29g

• Fiber: 2g

• Sugar: 3g

9. Spicy Tuna Salad Red Pomelo

Source: thedevilwearssalad.com

Move over canned tuna, this one uses a raw steak of tuna for something entirely different. You can make this ahead as the taste will keep getting better.

The citrus fruit is coupled with spices and the crunch of radish so if you are looking for something rather zingy fresh, and totally different, source yourself some fresh tuna.

Per Serving:

• Calories: 92

• Fats: 2g

• Protein: 11g

• Carbs: 10g

• Fiber: 2g

• Sugar: 1g

10. Yellowtail Carpaccio

Source: theheirloompantry.co

Turn your kitchen into a Japanese heaven with this recipe. If you are in love with this cuisine or want to have a go at this healthy and light way of eating, this dish will get you going.

Again, this dish uses fresh, raw tuna, which is transformed by a dressing that oozes the aromas of Japan. 

A citrusy, slightly smoky, umami flavor will be delivered to you, and it’s ready in ten minutes.

Per Serving:

• Calories: 143

• Fats: 2g

• Protein: 25g

• Carbs: 4g

• Fiber: 1g

• Sugar: 2g

11. Tuna Ricotta Frittata

Source: likehotketo.com

Something creamy, warm, and delicious is created from canned tuna here. This frittata can be served up in 25 minutes and would be a simple but tasty midweek dish.

Tuna, eggs, and ricotta pack this dish with protein, and it’s a great choice if you are following a keto diet or a low-carb one.

Per Serving:

• Calories: 201

• Fats: 13.3g

• Protein: 18.1g

• Carbs: 2g

12. Avocado Tuna Salad

Source: delightfulplate.com

How simple is this idea? It uses a soy-based dressing that is light and full of Japanese taste and coupled with canned tuna. 

Avocado boosts the nutrition here, keeping you full and adding a good helping of monounsaturated fat, which is thought to reduce the risk of heart disease.

Per Serving:

• Calories: 296

• Fats: 25g

• Protein: 10g

• Carbs: 11g

• Fiber: 6g

• Sugar: 3g

13. Tuna Spring Rolls

Source: saltinmycoffee.com

A crazy partnership where the Mediterranean meets Asia, and wow, does it work!

Canned tuna has been mixed with salty capers, goat’s cheese, and avocado and then wrapped in a layer of spring roll sheets and lettuce. This is so easy and such a great idea.

You’re going to be making these next; I know it!

You might also like these other low-calorie wraps for a healthy lunch.

Per Serving:

• Calories: 181

• Fats: 9g

• Protein: 10g

• Carbs: 15g

• Fiber: 3g

• Sugar: 1g

14. Fennel Cucumber Bites with Creamy Tuna

Source: mychefsapron.com

When canned tuna meets buttery Brie, fresh parsley, and fennel, you are going to find a taste sensation that is truly quite different.

If you look at the can of tuna in the cupboard and think you can’t manage another tuna salad, this is going to be your answer.

This can be used as a healthy snack, a small bite, or it creates a rather different cold appetizer to amaze your friends with.

Per Serving:

• Calories: 178

• Fats: 9g

• Protein: 19g

• Carbs: 5g

• Fiber: 2g

• Sugar: 2g

15. Italian Tuna Salad

Source: momfoodie.com

Well, this is called a ‘salad’, but I must say this would work particularly well as a sandwich filling or in a wrap for lunch. 

It uses canned tuna, and it’s a tasty combination of diced veggies, such as bell pepper and olives.  

Add on top of some lettuce leaves and enjoy another mayo-free tuna salad that will give you some low-fat Italian taste. 

Per Serving:

• Calories: 125

• Fats: 5g

• Protein: 14g

• Carbs: 5g

• Fiber: 1g

• Sugar: 2g

16. Greek Tuna Salad

Source: whatagirleats.com

At last, a Greek tuna salad that is packed with authenticity! 

This is a dish that combines canned tuna, cucumber, peppers, Greek yogurt, and olives and gives you a rather different way to serve it.

Yes, you could use a bed of fresh leaves, but this one suggests slicing the top of a tomato and packing this Greek tuna love into the top.

I think it would make a great appetizer or a rather elegant lunch dish.

Per Serving:

• Calories: 97

• Fats: 2g

• Protein: 13g

• Carbs: 8g

• Fiber: 2g

• Sugar: 5g

17. Crusted Tuna Cakes

Source: thehealthyepicurean.com

Here’s a cooked lunch or dinner using canned tuna, and you can make it ahead.

A flavor-packed mix of tuna, parsley, and Dijon mustard is covered in a crusty, crunchy coating and baked.

You could serve this will a salad or how about some steamed new potatoes? This one is healthy and would be popular for a family meal.

Per Serving:

• Calories: 188

• Fats: 12g

• Protein: 16g

• Carbs: 5g

• Fiber: 1g

• Sugar: 1g

18. Dill Tuna Salad Cucumber Boats

Source: servedfromscratch.com

What a great snack idea! This recipe uses canned tuna and the perfect herb to go with it, fresh dill. Mixed up with mayo and a few store cupboard ingredients, you will find a tasty mix.

When spread across cucumber sticks, you will have a fresh, filling, and healthy snack recipe you can enjoy at any time.

You could also serve this recipe as classic tuna sandwiches or in a lettuce wrap for lower net carbs!

Per Serving:

• Calories: 141

• Fats: 11g

• Protein: 8g

• Carbs: 4g

• Fiber: 1g

• Sugar: 2g

19. Hawaiian Tuna Melts

Source: belleofthekitchen.com

If you are looking for something very different and low-carb, you are going to love this tuna melt recipe. They are all Hawaiian flavor, melted cheese and pineapple, and no bread anywhere.

When the canned tuna, onion, and mayo are assembled on top of fresh pineapple rings with sliced cheese, they will take about 5 minutes to cook and get an oozy, crusted top.

If you loved the flavor in these tuna melts, these best Hawaiian recipes will wow you!

Per Serving:

• Calories: 207

• Fats: 10g

• Protein: 16g

• Carbs: 13g

• Fiber: 1g

• Sugar: 10g

20. Cannellini Bean and Tuna Salad

Source: lanascooking.com

This is another version of a bean and canned tuna salad that is packed with healthy ingredients.

The dressing here is a light, vinegary one and uses three simple ingredients that you can make in your sleep!

It’s a six-serving recipe, so make it for dinner and keep the leftovers for another day; It would make a great lunch pack-up.

Per Serving:

• Calories: 287

• Fats: 10g

• Protein: 18g

• Carbs: 34g

• Fiber: 8g

• Sugar: 5g

21. Mexican Tuna Salad

Source: lemonblossoms.com

Another cuisine has dragged the can of white tuna into its cupboard, and this time it’s Mexico.

This combination of tuna, black beans, sweetcorn, lime, and fresh herbs like cilantro will be a keeper that wows your taste buds every time. 

Make this healthy and filling salad ahead and eat it later, as the flavor will get better and better as it sits in the fridge. Best of all, each serving has 11 grams of protein and just 12 grams of fat!

Continue to stay in your caloric deficit with these other delicious low calorie recipes for every meal!

Per Serving:

• Calories: 170

• Fats: 12g

• Protein: 11g

• Carbs: 4g

• Fiber: 2g