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6 Delicious Low Calorie Tuna Recipes

6 Delicious Low Calorie Tuna Recipes https://sportssamurai.com

You’re here because you want low calorie tuna recipes. You know tuna is good for you. But you want some additional ways to incorporate tuna into your diet. And you want them to be low calorie.

We’ve got you covered!

Tuna can get boring at times. Sports Samurai guarantees that these low calorie tuna recipes are going to be mouth-watering.

Let’s get started by talking about how low in calories tuna actually is.

Is canned tuna low calorie?

Yes, tuna is low in calories.

Even though you can buy tuna in other forms, such as fresh or frozen tuna steaks, the most common method of eating tuna is canned. So from here on, the rest of this article will focus on canned tuna.

As mentioned by Healthline in their article on 10 Foods That Are Almost Pure Protein, tuna is very low in calories and fat, which makes it an almost pure-protein food.

The number of calories in tuna depends on whether it’s in brine, sunflower oil, or just plain spring water:

Tuna in brine

100g of tuna in brine contains 109 calories. It contains 25g protein, 0g carbohydrates, and 1g of fat.

Tuna in sunflower oil

100g of tuna in sunflower oil contains 159 calories. It contains 25g protein, 0g carbohydrates, but has 6g of fat.

Tuna in spring water

Tuna in spring water is similar to tuna in brine. 100g of tuna in water contains 109 calories, 25g protein, 0g carbohydrates, and 1g of fat.

Now, the real reason why we’re here. Sports Samurai’s 6 low calorie tuna recipes:

Our low calorie tuna recipes

The Skinny Tuna Melt

What’s better than cheese on toast? That’s right. Cheese and tuna on toast.

And “skinny” means it’s low in calories. Perfect for number 1 on our low calorie tuna recipes list!

What ingredients do you need?

  • 1 can of tuna (in water or brine), drained
  • 2 slices whole-wheat bread
  • 1/4 cup carrots, minced
  • 1/4 cup celery, minced
  • 1 tbsp red onion, minced
  • 1 tsp vinegar
  • Salt and pepper
  • 2 slices low fat cheese
  • 1 tbsp light mayonnaise
  • 2 slices tomato
  • Low calorie oil spray

How do you make it?

  • Combine tuna, celery, carrots, onion, mayonnaise, vinegar, salt and pepper into a mixing bowl
  • Heat a large frying pan over low heat
  • Spray a frying pan with oil spray, and place two slices of bread on top
  • Top bread with cheese, then the tuna mix you prepared earlier
  • Add the tomato
  • Cook on low heat until cheese melts and bread gets toasted
  • Serve immediately

You can find the full recipe here.

What are the nutritional statistics?

Per one slice of bread with the tuna mixture on top, the nutritional stats are:

  • Calories – 231
  • Carbohydrates – 14.5g
  • Protein – 28.5g
  • Fat – 6.5g

Tuna Salad with a twist

Lettuce and tuna. Sounds boring, right?

Luckily this tuna salad isn’t like your conventional salad. It comes with a twist. And it contains low quantities of carbohydrates. If that’s your thing, this recipe is perfect for you.

What ingredients do you need?

  • 2 cans of tuna (in water or brine), drained
  • 2 medium stalks of celery
  • 1 medium carrot
  • 1/2 medium red pepper
  • 1/4 tbsp light mayonnaise
  • 3 tbsp Greek yoghurt
  • 1 tbsp fresh lemon juice
  • 1/4 tsp black pepper

How do you make it?

  • In a medium bowl, combine tuna, celery, carrot, red pepper, mayonnaise, yoghurt, lemon juice, and black pepper
  • Enjoy immediately – you won’t want to wait to eat this tuna salad with a twist

You can find the full recipe here.

What are the nutritional statistics?

The nutritional stats of our low calorie tuna salad with a twist is:

  • Calories – 330
  • Carbohydrates – 7g
  • Protein – 69g
  • Fat – 4g

Tuna Wrap

Instead of buying a wrap from a supermarket for your lunch, why not make your own? We guarantee the third item on Sports Samurai’s low calorie tuna recipes list will become your favourite for years to come.

It’s simple to make too!

What ingredients do you need?

  • 1 can of tuna (in water or brine), drained
  • 1 whole-wheat wrap
  • 1/4 medium red pepper
  • 1/2 medium stalk of celery
  • 3 tbsp Greek yoghurt
  • 1/4 cup spinach

How do you make it?

  • Drain the water or brine from the canned tuna and transfer to a medium bowl
  • Dice the celery and red pepper, and add to the bowl containing the tuna
  • Add the Greek yoghurt
  • Place the wrap on a plate
  • Visually, think of dividing the wrap into 3 even strips. Place the spinach in the middle strip, avoiding the edges
  • Load the tuna-salad mixture on top of the spinach
  • To make a closed wrap, fold up the bottom edge about 1 inch. Fold the left edge over, followed by the right edge. Then roll away from you until the filling is completely encased

You can find the full recipe here.

What are the nutritional statistics?

Per wrap, the nutritional stats are as follows:

  • Calories – 248
  • Carbohydrates – 23g
  • Protein – 27g
  • Fat – 5g

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Pasta with Tuna

An old favourite. But… tuna pasta will never get boring. It’s one of our favourite ways to eat tuna. And it’s come in at number 4 on our low calorie tuna recipes list.

What ingredients do you need?

  • 1 can of tuna (in water or brine), drained
  • 45g wholewheat pasta
  • 1 clove garlic, peeled
  • 75g green beans
  • Low calorie oil spray
  • 25g low-fat cream cheese (for example, Philadelphia Light)
  • 3 tbsp skimmed milk
  • Salt and pepper

How do you make it?

  • Cook the pasta and garlic in a pan of boiling water for 7-8 minutes
  • Add the beans to the pan and cook for a further 3-4 minutes, until the pasta and beans are tender
  • Drain the above
  • Heat a non-stick frying pan, spray lightly with oil and add the tuna
  • Then, add the cheese and milk to the hot pan
  • Stir in the pasta and beans, season with salt, pepper, and other spices (chilli flakes work well!)
  • Stir in the tuna and serve

You can find the full recipe here.

What are the nutritional statistics?

The nutritional stats for this tuna pasta are as follows:

  • Calories – 349
  • Carbohydrates – 35g
  • Protein – 39g
  • Fat – 6g

Tuna Cheese Jacket Potato

Now we’re talking! Who doesn’t love jacket potatoes?

This warm and filling low calorie tuna recipe is delicious and easy to make. Perfect for a cold winter day!

What ingredients do you need?

  • 2 cans of tuna (in water or brine), drained
  • 2 baking potatoes (roughly 200g each)
  • 300g fat-free cottage cheese
  • 2 tbsp fresh chives
  • Salt and pepper
  • 1/2 lemon

How do you make it?

  • Preheat the oven to 200 degrees Celcius
  • Skewer the potatoes through a few times to allow steam to reach the middle, then place on a baking tray and bake for 1 hour
  • In a bowl, combine the tuna, cottage cheese, lemon juice, salt, pepper and half the chives
  • Mix with a fork until well combined
  • Cut the potatoes in half lengthways, and add the tuna mixture
  • Finish with a sprinkle of the remaining chives

You can find the full recipe here and here.

What are the nutritional statistics?

Per jacket potato, the nutritional stats are as follows:

  • Calories – 360
  • Carbohydrates – 34g
  • Protein – 43g
  • Fat – 5g

Tuna Cakes

That’s right. We saved the best until last. These tuna cakes are mouth-watering. You’re going to want to eat them every day!

What ingredients do you need?

  • 2 cans of tuna (in water or brine), drained
  • 4 tbsp bread crumbs, or Quaker Oats
  • 2 tsp lemon juice
  • 1 tbsp water
  • 2 tbsp parsley, finely chopped
  • 2 tbsp fresh onions or chives, finely chopped
  • 1 tbsp raw celery, finely chopped
  • 1 tbsp hot mustard
  • A raw egg
  • 1 tsp ground pepper
  • 1 tsp Tabasco or other hot sauce
  • Low calorie oil spray

How do you make it?

  • Mix together the tuna, mustard, bread, lemon zest and juice, water, parsley, chives, and hot sauce
  • Season with salt and pepper
  • Mix in the egg
  • Divide the mixture into 4 flat patties
  • Heat the olive oil in a frying pan over medium to high heat
  • Place the patties in the pan and cook until browned – about 5 minutes each side
  • Serve with lemon or lime wedges
  • Prepare a fresh green salad to go with this meal (optional)

You can find the full recipe here.

What are the nutritional statistics?

The nutritional stats per 2 tuna cakes (without any salad) are as follows:

  • Calories – 211
  • Carbohydrates – 11g
  • Protein – 35g
  • Fat – 4g

What can you mix with canned tuna?

If you eat canned tuna often, it’s going to need some flavour. Canned tuna goes well with the following 10 spices:

  • Salt
  • Pepper
  • Onion powder
  • Garlic powder
  • Mixed herbs
  • Lemon juice
  • Chilli flakes
  • Paprika
  • Curry powder (yes, curry powder!)
  • Cajun seasoning

The best thing about finding spices that work for you is that they contain 0 calories, which is perfect for any low calorie tuna meal (or any meal, in fact).

All of these spices are a perfect addition to any of our low calorie tuna recipes above!

Before we end this article, here is a recap of Sports Samurai’s 6 low calorie tuna recipes from above:

  1. The Skinny Tuna Melt
  2. Tuna Salad With A Twist
  3. Tuna Wrap
  4. Pasta With Tuna
  5. Tuna Cheese Jacket Potato
  6. Tuna Cakes

Conclusion

In our article on 6 low calorie tuna recipes, we’ve gone through how low in calories tuna actually is. It’s perfect if your goal is weight loss.

Sports Samurai has listed the ingredients, recipes and nutritional breakdown of our 6 favourite low calorie tuna recipes… all of which taste delicious and are good for you nutritionally.

Pro Tip: Experiment with your own ideas, and keep a look out for more low-calorie tuna recipes. It’s only by trying will you know if it’s for you or not.

What do you think of our low calorie tuna recipes? Do you have any more you’d like to share with our followers? Let us know in the comments below.


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