Tuna Protein Bowl
This Tuna Protein Bowl is a nutrient-packed, high-protein meal that is both delicious and easy to prepare. Featuring flaky tuna, crisp vegetables, quinoa or brown rice, and a flavorful dressing, this bowl is perfect for meal prep, post-workout recovery, or a healthy lunch/dinner. It’s gluten-free, customizable, and loaded with fiber, healthy fats, and lean protein to keep you full and energized.
Recipe Overview
Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Servings: 2
Ingredients
For the Tuna:
1 can (5 oz) tuna, drained (use light tuna for lower mercury or albacore for a meatier texture)
1 tbsp olive oil
½ tsp salt & ¼ tsp black pepper
½ tsp garlic powder
½ tsp lemon juice
For the Bowl Base:
1 cup cooked quinoa or brown rice
1 cup mixed greens (spinach, arugula, or romaine)
For the Toppings:
½ avocado, sliced
½ cup cherry tomatoes, halved
¼ cup cucumber, diced
¼ cup shredded carrots
¼ cup red onion, thinly sliced
1 tbsp sunflower seeds or sliced almonds (for crunch)
1 boiled egg, sliced (optional for extra protein)
For the Dressing:
2 tbsp Greek yogurt (or mayo for a richer taste)
1 tbsp lemon juice
1 tsp Dijon mustard
½ tsp honey or maple syrup
½ tsp garlic powder
1 tbsp olive oil
Salt & pepper to taste
Instructions
Step 1: Prepare the Base
1. Cook quinoa or brown rice according to package instructions. Set aside to cool.
2. Arrange mixed greens in a large bowl.
Step 2: Prepare the Tuna
1. In a small bowl, mix drained tuna with olive oil, salt, black pepper, garlic powder, and lemon juice.
Step 3: Assemble the Bowl
1. Place quinoa or rice over the greens.
2. Add the seasoned tuna on top.
3. Arrange avocado, cherry tomatoes, cucumber, carrots, red onion, sunflower seeds, and egg around the bowl.
Step 4: Make the Dressing
1. In a small bowl, whisk together Greek yogurt, lemon juice, Dijon mustard, honey, garlic powder, olive oil, salt, and pepper.
2. Drizzle over the bowl before serving.
Notes & Tips
For extra protein: Add chickpeas, tofu, or another boiled egg.
For a low-carb version: Swap quinoa/rice with cauliflower rice or zucchini noodles.
Make it spicy: Add sriracha or chili flakes to the dressing.
Meal prep friendly: Store ingredients separately and assemble fresh to keep textures crisp.
Frequently Asked Questions
Q: Can I use fresh tuna instead of canned?
A: Yes! Grill or sear fresh tuna steak and flake it into the bowl.
Q: How long does this bowl stay fresh?
A: Store components separately in the fridge for up to 3 days.
Q: Can I use a different dressing?
A: Absolutely! Try balsamic vinaigrette, tahini dressing, or a simple olive oil-lemon mix.
Q: Can I add more veggies?
A: Yes! Bell peppers, roasted sweet potatoes, and radishes work well.
Q: Is this bowl keto-friendly?
A: Make it keto by replacing quinoa with extra greens or cauliflower rice.
Nutritional Information
Calories: ~450 kcal
Protein: ~40g
Carbs: ~35g
Fats: ~18g
Fiber: ~7g
Enjoy this easy, protein-packed Tuna Protein Bowl!