Are you tired of spending hours in the kitchen prepping meals for the week? Say hello to your new BFF, the tuna and quinoa bowl recipe – quick, easy, and oh-so-delicious!

This bowl is a nutrient-packed powerhouse, featuring canned tuna and fluffy cooked quinoa that’ll keep you fueled up for the week. And let’s not forget about the creamy diced avocado, because who doesn’t want a little bit of healthy fat in their lives?

But that’s not all, folks! You can switch things up by adding different dressings and sauces, like a lip-smacking tahini sauce or a zesty lemon vinaigrette. And if you’re feeling like a kitchen wizard, why not experiment with different spices and seasonings to create your own unique blend of flavors? The possibilities are endless!

So, if you want to save time, money and energy while still enjoying nutritious and scrumptious meals, give the canned tuna and quinoa bowl recipe a try. Your taste buds (and your busy schedule) will thank you.

How to Make a Tuna and Quinoa Bowl

Start by making a basic quinoa bowl, and cook quinoa according to package instructions. The water to quinoa ratio is 2:1, or 2 cups of water for every 1 cup of dry quinoa.

cooking quinoa

Next, combine canned tuna with cooked quinoa. Then add diced avocado, cherry tomatoes and a drizzle of balsamic vinaigrette. Top with chopped nuts or seeds for added crunch!

Toppings are a great way to add extra nutrition and crunch to your bowl. Almonds, pumpkin seeds and sunflower seeds are all great options!

Nuts and seeds

Nutritional Benefits

This dish is loaded with lean protein from the tuna, complex carbohydrates and fiber from quinoa, healthy fats from avocado and tomatoes, and essential nutrients from the vinaigrette. It’s a well-balanced meal that will help you stay full for hours without feeling weighed down or sluggish!

Quinoa is not a grain, but a seed that is related to beets, chard, and spinach.

Healthy Weekly Meal Prep Like a Pro

The beauty of this bowl is that you can whip up a big batch on Sunday and enjoy it for lunches throughout the week. Simply store the cooked quinoa in an airtight container and you’re good to go. And if you’re feeling hungry, just grab it out of the fridge and dig in!

But wait, it gets even better. The vegetables in this dish will keep well in a plastic bag in the fridge for up to three days, so you can enjoy fresh and crisp veggies all week long.

Why should you try this tuna and quinoa bowl? Well, for starters, it’s easy to make and packed with all the good stuff your body needs. Plus, it’ll only take you 30 minutes tops to make, and if you have leftover cooked quinoa or rice on hand, you’re practically halfway there!

Bottom Line

In conclusion, incorporating canned tuna and quinoa into your meal prep routine is a smart choice for both convenience and nutrition. Canned tuna provides a quick and affordable source of protein, while quinoa offers a host of health benefits as a high-fiber, gluten-free grain. Together, these two ingredients create a winning combination that can be used in a variety of delicious and easy-to-make meals.

The great thing about the quinoa bowl is that it is highly customizable and can be adapted to fit any dietary needs or preferences. So, next time you’re planning your weekly meals, consider adding these two superfoods to your grocery list for a nutritious and satisfying meal prep experience.

Tuna and Quinoa Bowl Recipe

5 Tips and Ideas to Use Canned Tuna and Quinoa Together

Canned tuna and quinoa are both nutritious ingredients that can be used in a variety of dishes. Here are some ideas for using canned tuna and quinoa together:

  1. Tuna Quinoa Salad: Combine cooked quinoa, canned tuna, chopped vegetables (such as cucumber, cherry tomatoes, bell peppers), and a simple homemade dressing (such as olive oil and lemon juice). This makes a great lunch or light dinner.
  2. Tuna, Roasted vegetables and Quinoa Bowl: Cook quinoa and top with canned tuna, roasted vegetables (such as sweet potato, zucchini, and eggplant), and a drizzle of tahini sauce.
  3. Tuna and Quinoa Stuffed Peppers: Cut the tops off of bell peppers and remove the seeds. Mix cooked quinoa, canned tuna, sautéed onions and garlic, and your favorite spices. Stuff the mixture into the peppers and bake until the peppers are tender.
  4. Tuna and Quinoa Patties: Combine cooked quinoa, canned tuna, egg, breadcrumbs, and seasonings. Form into patties and pan-fry until golden brown on both sides.
  5. Tuna and Quinoa Casserole: Combine cooked quinoa, canned tuna, frozen peas, diced carrots, and a creamy sauce (such as a béchamel sauce). Bake until bubbly and golden on top.

These are just a few ideas for using canned tuna and quinoa together. Get creative and experiment with different flavor combinations to find your favorite way to use these versatile ingredients!

Tuna quinoa bowl recipe

Quick and Easy Weekly Meal Prep: Try This Tuna and Quinoa Bowl Recipe

This bowl is a nutrient-packed powerhouse, featuring canned tuna and fluffy cooked quinoa that’ll keep you fueled up for the week. And let’s not forget about the creamy diced avocado, because who doesn’t want a little bit of healthy fat in their lives?
5 from 2 votes

Your Rating

Total Time 30 mins
Course Main Course
Servings 4
Calories 426 kcal

Ingredients
  

  • 2 cans tuna drained
  • 1 cup quinoa cooked
  • 1 avocado diced
  • 1 cup cherry tomatoes halved
  • ¼ cup balsamic vinaigrette
  • ¼ cup chopped nuts or seeds e.g. almonds, sunflower seeds, or pumpkin seeds

Instructions
 

  • Start by making a basic quinoa bowl, and cook quinoa according to package instructions.
  • Next, combine canned tuna with cooked quinoa. Then add diced avocado, cherry tomatoes and a drizzle of balsamic vinaigrette. Top with chopped nuts or seeds for added crunch!
  • Toppings are a great way to add extra nutrition and crunch to your bowl. Almonds, pumpkin seeds and sunflower seeds are all great options!

Notes

Values of all the checked ingredients will be added together and divided by 4, the number of servings for this recipe.

Nutrition

Calories: 426kcalCarbohydrates: 36gProtein: 25gFat: 21gSaturated Fat: 2gPolyunsaturated Fat: 4gMonounsaturated Fat: 9gTrans Fat: 0.01gCholesterol: 31mgSodium: 329mgPotassium: 779mgFiber: 8gSugar: 2gVitamin A: 310IUVitamin C: 14mgCalcium: 71mgIron: 4mg
Keyword canned tuna, quinoa
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5 from 2 votes