Name: Tuna Tomato Penne
Prep time: 5 min
Cook time: 10 min
Total time: 15 min
Ingredients: 5 oz penne (about 150 g dry; whole wheat or protein pasta work too); 1 tbsp olive oil; 2 garlic cloves (minced); 1 cup marinara or crushed tomatoes (about 240 g); ¼ tsp red pepper flakes (optional); 2 5-oz cans light tuna in water (drained); salt and black pepper (to taste); 2 tbsp fresh parsley (chopped)

A can of tuna is one of the cheapest, easiest ways to get a full serving of protein: a drained 5-oz can of light tuna in water gives you about 28 g of protein for around 130 calories [1]. The problem is that most people only ever turn it into one thing: a mayo-heavy sandwich that gets boring by the third week.

Here are four different meals built on the same pantry can, each ready in 15 minutes or less and each with 35–40 g of protein per serving: a tomato penne, a rice bowl, a no-cook white bean salad and a Greek yogurt tuna wrap. All four keep well, so you can also cook them ahead for work lunches.

The four meals at a glance

Meal	Protein	Calories	Time	Protein Score
Tuna tomato penne	About 39 g	About 495 kcal	15 min	B (7.9)
Tuna rice bowl	About 35 g	About 430 kcal	10 min	B (8.1)
Tuna and white bean salad	About 39 g	About 380 kcal	10 min	A (10.3)
Greek yogurt tuna wrap	About 40 g	About 405 kcal	5 min	B (9.9)

Values are per serving, with one drained can of tuna per person, estimated from USDA FoodData Central [1]. How we calculate our numbers.

Which canned tuna to buy

The label matters more than the brand. Three choices change the protein, the calories and how often you can eat it:

Choice	What to know	Best for
Light vs. albacore (white)	Light tuna, usually skipjack, is lower in mercury. The FDA lists canned light tuna as a “Best Choice” and albacore as a “Good Choice” [2].	Light tuna for everyday meals
Water vs. oil	Tuna packed in oil has more calories, even after draining. Water-packed tuna keeps the Protein Score high.	Water for these recipes; oil-packed for a richer salad if you prefer
Chunk vs. solid	Solid or “chunk” tuna holds together in large flakes; flaked tuna turns soft quickly.	Chunk for pasta, bowls and salads
Regular vs. low-sodium	Canned tuna contains added salt. A low-sodium can lets you season to taste.	Anyone watching their salt intake

How much is safe? For people who are pregnant or breastfeeding, the FDA recommends 2–3 servings a week from its “Best Choices” list, which includes canned light tuna, or 1 serving a week of albacore. One serving is 4 oz, about one drained can [2]. Children should eat smaller portions. If you eat tuna often, rotate it with other proteins such as chicken, eggs or legumes.

1. Tuna tomato penne

The most “dinner” of the four. Tuna and tomato are a classic pairing in Italian cooking, and the sauce is ready in the time it takes to boil the pasta. Add the tuna at the end and stir gently, so it stays in pieces instead of disappearing into the sauce.

Penne in tomato sauce topped with flaked canned tuna on a white plate on a dark wooden table

Tuna Tomato Penne

Penne in a quick garlic tomato sauce with flaked canned tuna and parsley. About 39 g of protein per serving in 15 minutes.

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Prep Time 5

Cook Time 10

Total Time 15

Servings: 2 servings

Calories: 495

Ingredients Method Notes

Ingredients

5 oz penne about 150 g dry; whole wheat or protein pasta work too
1 tbsp olive oil
2 garlic cloves minced
1 cup marinara or crushed tomatoes about 240 g
¼ tsp red pepper flakes optional
2 5-oz cans light tuna in water drained
salt and black pepper to taste
2 tbsp fresh parsley chopped

Method

Cook the penne in salted boiling water according to the package, about 10 minutes. Save ¼ cup of the pasta water before draining.
While the pasta cooks, warm the olive oil in a skillet over medium heat and cook the garlic for 1 minute, without browning.
Add the tomato sauce and red pepper flakes and simmer for 5 minutes.
Stir in the drained tuna in large flakes and heat for 1–2 minutes. Stirring too much breaks it into mush.
Add the drained penne and a splash of pasta water, toss, season and top with parsley.

Notes

Meal prep: keeps 3–4 days in the fridge. Add a splash of water before reheating.

2. Tuna rice bowl with avocado

A poke-style bowl without raw fish. Soy sauce and sesame oil change the flavor of the tuna completely, and the yogurt sriracha drizzle adds creaminess and a little extra protein. Leftover rice works perfectly here. Corn and cucumber are optional: corn adds a touch of sweetness and cucumber some crunch.

Tuna rice bowl with white rice, seasoned flaked tuna and sliced avocado on a white plate

Tuna Rice Bowl with Avocado

Rice topped with soy-sesame tuna, avocado and green onion, with a Greek yogurt sriracha drizzle. Add corn or cucumber if you like. About 35 g of protein.

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Prep Time 10

Total Time 10

Servings: 1 bowl

Calories: 430

Ingredients Method Notes

Ingredients

¾ cup cooked white rice about 120 g; leftover or microwave rice
1 5-oz can light tuna in water drained
1 tbsp low-sodium soy sauce
1 tsp toasted sesame oil
¼ cup sweet corn optional, for a touch of sweetness; canned or thawed frozen
¼ cucumber diced, optional, for crunch
½ small avocado sliced
1 green onion sliced
2 tbsp nonfat plain Greek yogurt
1 tsp sriracha or to taste

Method

Warm the rice if you like, or use it cold, and add it to a bowl or container.
Mix the tuna with the soy sauce and sesame oil.
Arrange the tuna and avocado on top of the rice, add the corn and cucumber if you’re using them, and sprinkle with green onion.
Stir the yogurt with the sriracha and drizzle it over the bowl just before eating.

Notes

Optional extras: ¼ cup sweet corn adds a touch of sweetness and diced cucumber adds crunch. Nutrition is calculated without them.

Meal prep: pack the avocado and the sauce separately and add them when you eat, so the avocado stays green.

3. Tuna and white bean salad

The highest Protein Score of the four, because the beans add protein and fiber at the same time. It needs no cooking at all, it’s inspired by the Tuscan tonno e fagioli, and it tastes even better after a few hours in the fridge.

Tuna and White Bean Salad

Cannellini beans, flaked tuna, diced tomato and red onion in a lemon olive oil dressing. No cooking, about 39 g of protein per serving.

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Prep Time 10

Total Time 10

Servings: 2 servings

Calories: 380

Ingredients Method Notes

Ingredients

1 15-oz can cannellini beans rinsed and drained
2 5-oz cans light tuna in water drained
1 medium tomato diced
¼ red onion finely chopped
4 tsp extra-virgin olive oil
1 lemon juice
2 tbsp fresh parsley chopped
salt and black pepper to taste

Method

Soak the chopped red onion in the lemon juice for 5 minutes. It softens its bite.
Add the beans, diced tomato and parsley to the bowl.
Add the tuna in large flakes, drizzle with the olive oil, season and toss gently.

Notes

Meal prep: it gets better after a few hours in the fridge and keeps 3 days. Taste for salt and lemon before serving.

4. Greek yogurt tuna salad wrap

The closest to a classic tuna sandwich, made lighter. Greek yogurt replaces most of the mayonnaise: it gives the same creamy texture and adds about 4–5 g of protein instead of fat. Dijon mustard and lemon keep it from tasting “healthy”.

Tuna salad wrap cut in half with lettuce, tomato and cucumber on a white plate

Greek Yogurt Tuna Salad Wrap

Creamy tuna salad made with Greek yogurt and Dijon instead of most of the mayo, rolled in a tortilla with lettuce and tomato. About 40 g of protein.

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Prep Time 5

Total Time 5

Servings: 1 wrap

Calories: 405

Ingredients Method Notes

Ingredients

1 5-oz can light tuna in water drained
3 tbsp nonfat plain Greek yogurt
1 tsp Dijon mustard
1 tsp lemon juice
1 tbsp celery or pickles finely chopped, optional
salt and black pepper to taste
1 10-inch flour tortilla
1 handful lettuce
4–5 cherry tomatoes halved

Method

Mix the tuna, yogurt, mustard, lemon juice and celery or pickles. Season to taste.
Lay the lettuce and tomatoes on the tortilla and spread the tuna salad on top.
Fold in the sides, roll tightly and cut in half on the diagonal.

Notes

Meal prep: keep the tuna salad in a container and roll the wrap the day you eat it, so the tortilla doesn’t get soggy.

Why the same tuna sandwich gets boring

This is the part I find most interesting as a psychologist. In a classic 1981 study, Barbara Rolls and her colleagues offered people sandwiches with either one filling or four different fillings. When there was variety, they ate about a third more [3]. The researchers explained it with sensory-specific satiety: the pleasure we get from a food drops as we eat it, but the pleasure of a different food stays high.

Within a single meal, that effect can make us overeat. Across a week, it explains something very common: people start a healthy habit like “tuna for lunch every day” and drop it after a few weeks, not because it stopped working, but because it stopped being appealing. Rotating different flavors and textures, like the four meals above, keeps the same cheap ingredient interesting. Serve one meal at a time, though, rather than all four on one plate.

A little canned tuna history

Canned tuna is younger than you might think. Albert Halfhill’s California Fish Company, which opened Southern California’s first sardine cannery in 1893, began canning tuna in 1903 on Terminal Island, near Los Angeles. It was sold as a cheaper alternative to chicken [4]. More than a century later, that’s still exactly why it’s on this list.

Meal prep and storage

Fridge: cooked dishes and salads keep 3–4 days in airtight containers, the USDA guideline for leftovers [5].
Opened cans: never store leftover tuna in the open can. Move it to a glass or plastic container with a lid.
Keep some parts separate: avocado, the yogurt sauce and the tortilla are best added the day you eat them.
Freezing: the penne freezes well for up to 2 months. The salad, the bowl and the tuna salad filling don’t, because the vegetables and yogurt turn watery.

Planning a full week? See our meal prep lunch boxes and the budget protein recipes.

How much does it cost?

Prices change by store and region, but canned light tuna is usually one of the cheapest sources of protein at U.S. supermarkets, along with eggs, beans and lentils. With store-brand ingredients, each of these meals typically costs about $2–3 per serving, less than most takeout lunches. Buying tuna in multipacks is usually cheaper per can.

Frequently asked questions

Can I eat canned tuna every day?

The FDA’s specific servings advice is for people who are pregnant or breastfeeding and for children: follow the amounts above [2]. For other adults, light tuna is one of the lower-mercury options, but rotating it with other proteins during the week is still the safer habit.

Is canned tuna as healthy as fresh tuna?

It’s a very good source of protein with very little fat. Canning doesn’t remove much protein, but it does add salt, so choose low-sodium cans if you eat it often.

Do I need to cook canned tuna?

No. Canned tuna is already cooked during the canning process, which is why the salad and the wrap need no heat at all.

Can I use canned salmon instead?

Yes, in all four recipes. Canned salmon has a little less protein per ounce and more fat, including more omega-3s.

Sources

USDA Agricultural Research Service. FoodData Central: Fish, tuna, light, canned in water, drained solids (FDC 171986). fdc.nal.usda.gov
U.S. Food and Drug Administration. Advice about Eating Fish. fda.gov
Rolls BJ, Rowe EA, Rolls ET, Kingston B, Megson A, Gunary R. Variety in a meal enhances food intake in man. Physiol Behav. 1981;26(2):215–221. doi.org
The Log. Southern California Fish Co.: San Pedro’s first cannery. thelog.com
USDA Food Safety and Inspection Service. Leftovers and Food Safety. fsis.usda.gov

This article is for general information and is not medical advice. Nutrition values are estimates and vary with the brands and portions you use.