🍚Why You’ll Love This Recipe
- High-Protein & Balanced: Tuna + whole grains + fresh veggies = a complete, energizing meal.
- Quick & Zero Fuss: No cooking required if you use pre-cooked grains—perfect for busy days.
- Nutritious & Fresh: Packed with omega-3s, fiber, and vitamins.
- Customizable: Swap vegetables, grains, or sauces to match your taste or diet.
- Perfect for Meal Prep: Holds up well in the fridge and stays flavorful.
This fresh and vibrant Tuna Grain Bowl features flaked tuna, hearty grains, creamy avocado, crisp cucumbers, and sweet cherry tomatoes for a balanced high-protein meal. Ready in minutes and ideal for lunch, meal prep, or a light dinner.
Prep Time: 10 minutes
Cook Time: 0–5 minutes (depending on grain choice)
Cook Temperature: N/A
Total Time: 10 minutes
Servings: 1 bowl
Ingredients
Bowl Base
- 1 cup cooked grains (quinoa, couscous, farro, or brown rice)
- 1 can tuna in water or oil, drained
- ½ avocado, sliced
- ½ cup cherry tomatoes, halved
- ½ cup sliced cucumber
- ¼ cup fresh spinach or mixed greens (optional)
Dressing
- 1 tbsp olive oil
- 1 tsp lemon juice or rice vinegar
- ½ tsp Dijon mustard
- Salt & pepper to taste
Directions
- Prepare the grains: Use pre-cooked grains or heat packaged microwavable grains according to instructions.
- Prep the produce: Slice avocado, cucumbers, and cherry tomatoes.
- Assemble the bowl: Add grains to the base of the bowl, then arrange tuna, avocado, tomatoes, cucumbers, and spinach around the edges.
- Mix the dressing: Whisk olive oil, lemon juice, Dijon, salt, and pepper.
- Finish the bowl: Drizzle dressing over the top.
- Serve immediately for maximum freshness.
Recipe Notes & Variations
Variations
- Mediterranean: Add olives, feta, and a drizzle of tahini.
- Asian-Inspired: Add sesame seeds, edamame, and soy-ginger dressing.
- Mexican-Style: Add corn, black beans, lime juice, and cilantro.
- Low-Carb: Replace grains with cauliflower rice.
Tips
- Use tuna in olive oil for richer flavor.
- Add crunchy toppings like sunflower seeds or crispy onions.
- Pack dressing separately for meal prep bowls to keep items fresh.
🍽️ Nutrition Information (Per Serving)
(Assuming the recipe makes 2 servings — values below are for 1 serving)
- Calories: 420
- Protein: 39g
- Carbohydrates: 38g
- Dietary Fiber: 6g
- Total Fat: 14g
- Saturated Fat: 2g
- Monounsaturated Fat: 6g
- Polyunsaturated Fat (Omega-3 rich): 4g
- Cholesterol: 55mg
- Sodium: 520mg
- Sugar: 5g
- Vitamin A: 25% DV
- Vitamin C: 40% DV
- Calcium: 6% DV
- Iron: 18% DV
- Potassium: 680mg
Tools You’ll Need
- Mixing Bowl – Get on Amazon
- Chef’s Knife – Get on Amazon
- Cutting Board – Get on Amazon
- Grain Cooker / Rice Cooker – Get on Amazon
- Small Dressing Jar – Get on Amazon
- Serving Bowl – Get on Amazon
