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High Protein Tuna Protein Bowls - Simple, Satisfying, and Meal-Prep Friendly

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Prep Time 10 minutes
Total Time 10 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • 2 cans tuna (5 oz/142 g each), drained well; use tuna in water for fewer calories or in olive oil for richer flavor
  • 2 cups cooked grain base (quinoa, brown rice, farro, or cauliflower rice if you want lower carbs)
  • 1 cup shelled edamame (thawed if frozen)
  • 1 cup cherry tomatoes, halved
  • 1 cup cucumber, diced
  • 1/2 cup corn (cooked or thawed from frozen)
  • 1/2 red onion, finely chopped (or 2 green onions, sliced)
  • 1 avocado, diced (optional but great for creaminess and healthy fats)
  • Fresh herbs like parsley, cilantro, or dill (about 1/4 cup chopped)
  • 2 tablespoons toasted seeds (pumpkin or sesame) or chopped nuts for crunch
  • 1/2 cup plain Greek yogurt (2% or 5%)
  • 2 tablespoons olive oil
  • 1–2 tablespoons lemon juice (to taste) and 1/2 teaspoon lemon zest
  • 1 tablespoon Dijon mustard
  • 1 teaspoon honey or maple syrup (optional, balances acidity)
  • 1 small garlic clove, grated or finely minced
  • Salt and black pepper to taste

Method
 

  1. Cook your base. Prepare quinoa, brown rice, or your grain of choice according to package directions. Let it cool slightly so it doesn’t wilt the fresh veggies.
  2. Make the dressing. In a bowl, whisk Greek yogurt, olive oil, lemon juice, zest, Dijon, honey, and garlic. Season with salt and pepper. Adjust lemon and salt until it tastes bright and balanced.
  3. Prep the vegetables. Halve the cherry tomatoes, dice the cucumber and avocado, chop the onion and herbs. Pat the veggies dry if they’re watery so the bowl doesn’t get soggy.
  4. Flake the tuna. Drain the tuna very well. Use a fork to break it into bite-sized flakes in a large mixing bowl.
  5. Add the protein boosters. Toss in the edamame and seeds or nuts. These bump up protein and add texture.
  6. Combine with dressing. Add half the dressing to the tuna mixture and gently fold to coat. This keeps the tuna moist and flavorful.
  7. Assemble the bowls. Divide the grain base into bowls or meal-prep containers. Top with the tuna mixture, then arrange tomatoes, cucumber, corn, and avocado around it.
  8. Finish and season. Drizzle with more dressing as needed. Sprinkle with fresh herbs, a crack of black pepper, and a squeeze of lemon.
  9. Taste and tweak. Add a pinch of salt or an extra splash of lemon if it needs lift. If you want heat, add red pepper flakes or hot sauce.
  10. Serve or chill. Eat immediately or refrigerate for up to a few days (see storage tips below).