A healthy tuna recipe can be hard to find. Most of the time tuna is doctored up with excessive amounts of oil heavy mayonnaise and contains almost 100 calories per tablespoon. But canned tuna is dry. So how to do create a healthy tuna recipe?

This recipe for macro-friendly buffalo tuna is healthy, filling, and can be enjoyed in so many ways. This recipe is from one my favorite sources: Lillie Eats & Tells.

Healthy Tuna Recipe: Tuna Buffalo

INGREDIENTS (makes 2 servings)

• 1 6-oz can Albacore tuna (140 g drained)
• 2 tbsp *Trader Joe’s Vegan Tzatziki (30 g)
• 1 tbsp White balsamic vinegar (15 g)
• 2 tbsp Grainy mustard (15 g)
• 2 tbsp Bell pepper, diced (25 g)
• 2 tbsp Red onion, diced (25 g)
• 2 tbsp Frank’s RedHot sauce (30 g)
• Salt and pepper to taste
• Pinch of fresh parsley and squeeze of lemon (optional)


1. Combine it all.

2. Eat in a sandwich or crunch wrap, or piled on crackers, chips, rice cakes, however you like! I love mine on toasted gluten-free bagel things with avocado, some sprouts or arugula, and an extra drizzle of buffalo.


• If it’s not moist enough for you, add a little more vinegar for very “few macros” or of course more tzatziki or whatever you like!

• *I love Trader Joe’s vegan tzatziki as a dairy-free option, but of course, you can just use mayo, Greek yogurt, ranch dressing…whatever moisture-maker you choose. This tzatziki contributes about 4.5 fat and 2.5 carbs to the recipe if you want to sub in something else!

• I usually eat the whole recipe, but we’ll say it serves 2. I’ve calculated it per gram so you can have whatever portion you’d like. You can also double or triple for meal prep, and just pull out however much you’d like for a snack or meal and still log if you’re into that.

NUTRITION (per serving)

Calories: 161kcal
Carbohydrates: 6g
Protein: 21g
Fat: 4g
Fiber: 2g

Click here for healthy tuna recipe.