Easy, Healthy, and Budget-Friendly Recipes

Canned tuna is a pantry staple that’s affordable, versatile, and packed with protein. These recipes are quick to prepare and perfect for work or school lunches.

8 Tasty Canned Tuna Lunch Ideas

• Tuna and sweetcorn wraps
• Tuna pasta salad
• Tuna avocado boats
• Tuna melt sandwich
• Tuna and bean salad
• Tuna-stuffed bell peppers
• Tuna rice bowls
• Spicy tuna sushi rolls

Recipe 1: Tuna and Sweetcorn Wraps

Ingredients:

• 2 large whole-grain wraps
• 1 tin of tuna (drained)
• 1/2 cup sweetcorn (canned or frozen)
• 2 tablespoons mayonnaise
• 1/4 cup shredded lettuce
• Salt and pepper to taste

Instructions:

1. Mix the tuna, sweetcorn, mayonnaise, salt, and pepper in a bowl.
2. Spread the mixture evenly over the wraps.
3. Add shredded lettuce, roll tightly, and slice in half. Serve or pack for later.

Recipe 2: Tuna Pasta Salad

Ingredients:

• 1 cup cooked pasta (e.g., fusilli or penne)
• 1 tin of tuna (drained)
• 1/4 cup diced cucumber
• 1/4 cup cherry tomatoes (halved)
• 2 tablespoons olive oil
• 1 teaspoon lemon juice
• Salt and pepper to taste

Instructions:

1. Combine the cooked pasta, tuna, cucumber, and cherry tomatoes in a bowl.
2. Drizzle with olive oil and lemon juice, then season with salt and pepper.
3. Mix well and serve chilled or pack into a container for lunch.

Recipe 3: Tuna Avocado Boats

Ingredients:

• 2 ripe avocados (halved and pitted)
• 1 tin of tuna (drained)
• 1/4 cup diced cucumber
• 1 tablespoon olive oil
• 1 teaspoon lemon juice
• Salt and pepper to taste

Instructions:

1. Mix the tuna, cucumber, olive oil, lemon juice, salt, and pepper in a bowl.
2. Spoon the mixture into the avocado halves.
3. Serve immediately or chill for a refreshing lunch.

Recipe 4: Tuna Melt Sandwich

Ingredients:

• 2 slices of whole-grain bread
• 1 tin of tuna (drained)
• 2 tablespoons mayonnaise
• 2 slices of cheddar cheese
• 1 tablespoon butter

Instructions:

1. Mix the tuna and mayonnaise in a bowl.
2. Spread the mixture onto one slice of bread, then top with cheddar cheese.
3. Place the second slice of bread on top and butter the outside of both slices.
4. Heat a pan and cook the sandwich on each side until golden and the cheese has melted.
5. Serve warm or wrap in foil for later.

Recipe 5: Tuna and Bean Salad

Ingredients:

• 1 tin of tuna (drained)
• 1 cup canned cannellini or kidney beans (drained and rinsed)
• 1/4 cup diced red onion
• 1 tablespoon olive oil
• 1 teaspoon balsamic vinegar
• Salt and pepper to taste

Instructions:

1. Combine tuna, beans, and red onion in a bowl.
2. Drizzle with olive oil and balsamic vinegar, then season with salt and pepper.
3. Mix well and serve or pack into a container for lunch.

Recipe 6: Tuna-Stuffed Bell Peppers

Ingredients:

• 2 large bell peppers (halved and seeded)
• 1 tin of tuna (drained)
• 1/4 cup diced celery
• 2 tablespoons mayonnaise
• Salt and pepper to taste

Instructions:

1. Mix the tuna, celery, mayonnaise, salt, and pepper in a bowl.
2. Spoon the mixture into the halved bell peppers.
3. Serve immediately or chill before eating.

Recipe 7: Tuna Rice Bowls

Ingredients:

• 1 cup cooked rice
• 1 tin of tuna (drained)
• 1/4 cup shredded carrots
• 1 tablespoon soy sauce
• 1 teaspoon sesame oil
• 1 teaspoon sesame seeds

Instructions:

1. Layer rice, tuna, and shredded carrots in a bowl.
2. Drizzle with soy sauce and sesame oil.
3. Top with sesame seeds and serve.

Recipe 8: Spicy Tuna Sushi Rolls

Ingredients:

• 1 cup cooked sushi rice
• 1 tin of tuna (drained)
• 1 tablespoon sriracha
• 1/2 avocado (sliced)
• 2 nori sheets

Instructions:

1. Mix tuna and sriracha in a bowl.
2. Lay a nori sheet on a bamboo mat and spread sushi rice evenly over it.
3. Add the tuna mixture and avocado slices as a filling.
4. Roll tightly and slice into pieces. Serve with soy sauce if desired.

Tips for Using Canned Tuna

• Choose Tuna Wisely: Opt for tuna in water for a lighter option or oil for a richer flavour.
• Pair It Well: Combine tuna with fresh vegetables, grains, or bread for a balanced meal.
• Always Keep It Stocked: Canned tuna is perfect for quick, high-protein meals on busy days.

You can purchase Deer & Oak kitchenware though our website at deerandoak.co.uk or through Amazon UK at amazon.co.uk