Meals · High Protein
Mediterranean Tuna Grain Bowls (53g Protein)
These Mediterranean Tuna Grain Bowls provide approximately 53 grams of protein and 737 calories per serving. Flaked tuna, pre-cooked grains, fresh vegetables, and a lemon-herb dressing come together for a quick, no-cook meal.
Nutrition per serving
- Protein
- 53 g
- Calories
- 737
- Carbs
- 66 g
- Fat
- 29 g
Nutritional values are estimates based on standard ingredient data and may vary by brand or preparation method. This information is for general reference only and is not a substitute for professional dietary advice. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.
Ingredients
- 2 cans canned tuna in olive oil — drained
- 1.5 cups cooked quinoa
- 1 cup cucumber — diced
- 1 cup cherry tomatoes — halved
- 0.25 cup red onion — thinly sliced
- 0.25 cup Kalamata olives — pitted and halved
- 0.5 cup feta cheese — crumbled
- 0.25 cup fresh parsley — chopped
- 1 lemon — juiced
- 2 tbsp extra virgin olive oil
- 0.5 tsp dried oregano
- 0.25 tsp salt
- 0.125 tsp black pepper — freshly ground
Steps
- In a medium bowl, combine the drained tuna, cooked quinoa, diced cucumber, halved cherry tomatoes, thinly sliced red onion, halved Kalamata olives, crumbled feta cheese, and chopped fresh parsley.
- In a small bowl, whisk together the juice from one lemon, extra virgin olive oil, dried oregano, salt, and black pepper until well combined.
- Pour the dressing over the tuna and grain mixture. Toss gently to ensure all ingredients are evenly coated.
- Divide the mixture evenly between two serving bowls. Serve immediately or chill for later.
Why This Works
Canned tuna in olive oil provides 29g protein per 100g (USDA #175159) with heart-healthy fats. Cooked quinoa adds 8g protein per cup. One of few complete plant proteins. The combination of canned tuna in olive oil and cooked quinoa delivers 35+ grams protein per bowl. Cucumber adds hydration and crunch with minimal calories. Assembly takes 5 minutes if quinoa is pre-cooked. Dice cucumber into 1/2-inch cubes for even distribution.
Bowl Assembly
Layer cooked quinoa as your base. It should still be slightly warm to contrast with cold toppings. Drain canned tuna in olive oil and flake into 1/2-inch chunks over the cooked quinoa. Dice cucumber into 1/2-inch pieces for even distribution. Add cherry tomatoes, Kalamata olives, and crumbled feta (6g protein per ounce). The Mediterranean combination creates protein-rich meals in minutes.
Meal Prep Strategy
Cooked quinoa keeps refrigerated 5 days. Make a large batch Sunday for weekday bowls. Store canned tuna in olive oil separately until serving to prevent the grain from getting oily. Cucumber should be diced fresh into 1/2-inch cubes. It releases water when stored cut. Pre-portion cooked quinoa into 4 containers; add canned tuna in olive oil and cucumber when ready to eat.
Sources Research-Backed
Frequently Asked Questions
What grains work besides quinoa in this bowl?
Brown rice, farro, bulgur, and couscous all work well. Farro and barley have a chewy, nutty texture that pairs nicely with Mediterranean flavors. For fastest prep, use instant couscous. It cooks in 5 minutes. All provide similar protein to quinoa (6-8g per cup cooked).
Can I use fresh tuna instead of canned?
Yes, sear 6 ounces of fresh ahi tuna per serving for 1-2 minutes per side (rare center). Fresh tuna has similar protein (26g per 100g) but requires cooking. For a no-cook bowl as written, stick with high-quality canned tuna packed in olive oil.
How long do meal prepped tuna grain bowls last?
Store assembled bowls for 2 days, or prep components separately for up to 4 days. Keep tuna and dressing in separate containers until serving. The grain absorbs oil and becomes mushy otherwise. Add fresh cucumber the day you eat it since it releases water when stored cut.
