10 High Protein Gluten Free Tuna Recipes

Tuna is a fantastic food. It is packed with protein. Protein helps you build strong muscles and stay full and happy after a meal. Tuna also comes in a can, which makes it very easy to use. You can keep cans of tuna in your cupboard for a quick meal anytime.

Some people need to eat gluten free food. Gluten is a protein found in wheat, barley, and rye. Some people feel sick when they eat gluten. Others just choose to avoid it. Finding tasty gluten free meals can sometimes be hard.

But do not worry. Tuna is naturally gluten free. This makes it a perfect choice. You can make so many different dishes with it. This article gives you ten high protein, gluten free tuna recipes. They are all easy to make. They are perfect for lunch, dinner, or a quick snack. These recipes are sure to become your new favorites.

Here are 10 simple and delicious high protein, gluten free tuna recipes.

1. Mediterranean Tuna Salad (Mayo Free)

This tuna salad is light and fresh. It uses flavors from the Mediterranean region. That means lots of healthy vegetables and herbs. It does not use any mayonnaise. This makes it a great choice if you do not like mayo or want something different.

Why this meal works:
The artichoke hearts and sun dried tomatoes add a tangy, savory flavor. The lemon zest makes everything taste bright and fresh. Olive oil is a healthy fat that helps your body absorb vitamins. This salad is full of protein and vegetables.

Ingredients:

• 2 cans (5 ounces each) of solid white tuna in water
• 1/2 cup chopped marinated artichoke hearts
• 1/2 cup sun dried tomatoes, chopped
• 1/2 cup finely chopped celery
• 1 small shallot, peeled and minced (a shallot is like a small, mild onion)
• 2 tablespoons minced fresh basil
• 1 tablespoon fresh lemon zest (the yellow part of the lemon peel)
• 1 teaspoon fresh lemon juice
• 1 teaspoon red pepper flakes (optional, for a little spice)
• 1 minced clove of roasted garlic or 1/2 teaspoon garlic powder
• Salt and pepper to taste
• 1/4 cup olive oil

Step by step instructions:

1. Open the cans of tuna. Pour out the water. Put the tuna in a large mixing bowl. Use a fork to break it into small, bite sized pieces.
2. Add the chopped artichoke hearts, sun dried tomatoes, celery, and shallot to the bowl. Stir everything together gently.
3. Add the fresh basil, lemon zest, lemon juice, red pepper flakes (if using), garlic, salt, and pepper. Stir again to mix all the flavors.
4. Finally, pour the olive oil over the salad. Stir one more time so the oil coats everything.
5. Taste the salad. Does it need more salt? More lemon? Add a little more of what you like. You can serve it right away or put it in the fridge to eat later.

2. High Protein Canned Tuna Bowl

This is not just a salad. It is a whole meal in a bowl. It has protein from the tuna, healthy fats from the avocado, and lots of colorful vegetables. It is quick to put together and looks very pretty.

Why this meal works:
You do not have to cook anything. Just chop and mix. The avocado makes it creamy. The cabbage adds a nice crunch. The soy sauce and sesame oil give it an Asian inspired flavor. It is a balanced meal that is ready in minutes.

Ingredients:

• 5 ounces canned tuna (one regular sized can)
• 1/2 avocado, sliced or cut into cubes
• 1 cup roughly chopped cucumber
• 1 cup shredded red cabbage
• 1 scallion (green onion), roughly chopped
• 1 tablespoon low sodium soy sauce (make sure it is gluten free tamari if you need it to be gluten free)
• 1 tablespoon rice vinegar
• 1 teaspoon sesame oil
• Sesame seeds, for garnish
• A drizzle of Sriracha or other hot chili sauce (optional)

Step by step instructions:

1. Open the can of tuna and drain out the water. Put the tuna into a bowl. You will use this bowl to serve your meal.
2. Add the chopped cucumber, sliced avocado, shredded red cabbage, and chopped scallion to the bowl with the tuna.
3. Get a small separate bowl. This is for the dressing. Put the soy sauce, rice vinegar, and sesame oil into the small bowl. Use a fork to whisk them together.
4. Pour the dressing over the tuna and vegetables in the big bowl.
5. Sprinkle some sesame seeds on top for decoration and crunch.
6. If you like spicy food, add a drizzle of Sriracha or another hot sauce. Eat it right away with a big spoon.

3. Easy Tuna Patties (Paleo, Whole30, Keto)

These are like little hamburgers, but they are made with tuna. They are crispy on the outside and soft on the inside. They are also great for special diets like Paleo, Whole30, and Keto. That means they have no grains or dairy.

Why this meal works:
Almond flour is used instead of breadcrumbs. This keeps the patties gluten free and low in carbs. The egg helps hold everything together. The dijon mustard and lemon add a nice tangy flavor. They are perfect for a quick dinner.

Ingredients:

• 2 cans (5 ounces each) of tuna, drained
• 1 egg
• 1/2 cup almond flour
• 1/4 cup chopped green onions
• 2 tablespoons mayonnaise
• 2 teaspoons dijon mustard
• 1 teaspoon hot sauce
• The zest and juice of 1/2 a lemon
• Salt and pepper, to taste
• 2 to 3 tablespoons coconut oil, for cooking

Step by step instructions:

1. Get a large bowl. Put the drained tuna, egg, almond flour, green onions, mayonnaise, dijon mustard, hot sauce, lemon zest, lemon juice, salt, and pepper into the bowl.
2. Use your hands or a big spoon to mix everything together very well. It should look like a thick, sticky dough.
3. Shape the mixture into 4 round patties. They should be about 1 inch thick.
4. Put a large skillet on the stove over medium high heat. Add the coconut oil. Let it heat up for a minute. The oil should be hot but not smoking.
5. Gently place the patties into the hot skillet. Be careful not to splash the oil.
6. Let them cook until the bottom is golden brown. This takes about 3 to 4 minutes. Then, carefully flip them over with a spatula.
7. Cook the other side for another 3 to 4 minutes until it is also golden brown.
8. Take the patties out of the pan and put them on a plate. Let them cool for a minute before eating. They are delicious plain or with a dipping sauce.

4. Tuna Stuffed Avocados

This recipe is simple and elegant. Avocados are creamy and full of good fats. They are the perfect shape to hold a scoop of tuna salad. It looks fancy, but it is very easy to make.

Why this meal works:
The creamy avocado goes perfectly with the savory tuna salad. You do not need any bread or crackers. The avocado half acts like a bowl that you can eat. It is a great low carb meal that is very satisfying.

Ingredients:

• 4 avocados
• 2 cans (5 ounces each) of albacore tuna, drained
• 1/4 cup mayonnaise
• 1 stalk of celery, diced into small pieces
• 2 tablespoons red onion, diced very small
• 1 to 2 tablespoons chopped fresh herbs (like parsley, chives, or dill)
• 1/2 tablespoon Dijon mustard
• Salt and pepper, to taste

Step by step instructions:

1. First, make the tuna salad. Get a mixing bowl. Put the drained tuna, mayonnaise, diced celery, diced red onion, chopped herbs, Dijon mustard, salt, and pepper into the bowl.
2. Stir everything together until it is well mixed. Taste it and add more salt or pepper if you need to.
3. Now, get the avocados ready. Use a sharp knife to cut each avocado in half, from top to bottom, all the way around the big seed in the middle. Twist the two halves to separate them.
4. Take out the seed. You can do this by gently hitting it with the blade of your knife and twisting, or just scooping it out with a spoon.
5. Place the avocado halves on a plate, cut side up.
6. Use a spoon to put a big scoop of the tuna salad into the hole where the seed used to be. Pile it high.
7. Serve right away. The avocado will start to turn brown if you wait too long.

5. Gluten Free Tuna Casserole

Casseroles are the ultimate comfort food. They are warm, creamy, and baked in the oven. This one is made gluten free so everyone can enjoy it. It has pasta, a creamy sauce, tuna, and a crunchy topping.

Why this meal works:
This recipe uses gluten free pasta, so it is safe for a gluten free diet. The heavy cream and cheese make a rich, delicious sauce. The breadcrumb topping gets golden and crunchy in the oven. It is a hearty meal that the whole family will love.

Ingredients:

• 12 ounces gluten free fusilli or rotini pasta (spiral shaped pasta works well)
• 1 small yellow onion, diced
• 8 ounces mushrooms, sliced
• 2 tablespoons extra virgin olive oil
• 1 teaspoon minced garlic
• 2 tablespoons gluten free all purpose flour
• 2 cups heavy cream
• 3/4 cup low sodium chicken broth
• 1/4 teaspoon salt
• 1/4 teaspoon ground black pepper
• 1 1/2 cups shredded cheddar cheese, divided
• 1/2 cup shredded Parmesan cheese
• 2 cans (6 ounces each) of tuna, drained
• 1 cup frozen peas
• 1 cup gluten free breadcrumbs
• 3 tablespoons unsalted butter, melted
• 1 tablespoon Italian seasoning

Step by step instructions:

1. Turn your oven on to 350 degrees Fahrenheit (175 degrees Celsius).
2. Cook the gluten free pasta. Follow the directions on the box. Cook it until it is “al dente,” which means it is tender but still a little firm. Drain the water and set the pasta aside.
3. Get a large frying pan. Put it on the stove over medium heat. Add the olive oil, diced onion, and sliced mushrooms. Cook for about 5 minutes, stirring sometimes, until the onions are soft and the mushrooms have shrunk a little. Add the garlic and cook for one more minute.
4. Sprinkle the gluten free flour over the vegetables. Stir it around to coat them.
5. Slowly pour in the heavy cream and chicken broth. Add the salt and pepper. Whisk everything together. Turn the heat down to low medium. Let it simmer for 5 minutes, stirring often. The sauce will get thicker.
6. Take the pan off the heat. Add 1 cup of the shredded cheddar cheese and the Parmesan cheese. Stir until the cheese is melted into the sauce.
7. Add the drained tuna and the frozen peas to the pan. Stir until everything is mixed in.
8. Get a 9×13 inch baking dish. Put the cooked pasta into the dish. Pour the sauce mixture from the pan over the pasta. Stir it all together so the pasta is coated.
9. In a small bowl, mix together the gluten free breadcrumbs, the last 1/2 cup of cheddar cheese, the melted butter, and the Italian seasoning.
10. Sprinkle this breadcrumb mixture evenly over the top of the pasta in the baking dish.
11. Put the dish in the oven. Bake for 20 minutes, or until the top is golden brown and the casserole is bubbly.
12. Let it cool for a few minutes before serving. Be careful, it will be very hot.

6. California Tuna Melts (Gluten Free)

A tuna melt is a classic hot sandwich. It has tuna salad on bread with melted cheese on top. This version is open faced, which means it is just one slice of bread. It also has fresh avocado, which is a California style twist.

Why this meal works:
Using gluten free bread makes this sandwich safe for a gluten free diet. Broiling it in the oven makes the cheese all bubbly and delicious. The cool, fresh avocado on top is the perfect finish. It is a warm, melty, satisfying meal.

Ingredients:

• 2 to 3 tablespoons mayonnaise
• 2 tablespoons finely chopped celery
• 2 green onions, trimmed and finely chopped
• 1 tablespoon finely chopped bell pepper
• 1/2 teaspoon gluten free lemon pepper seasoning
• 1 can (6 ounces) of tuna in water, drained and flaked
• 2 thick slices of gluten free sandwich bread
• Slices of Monterey Jack, cheddar, or Pepper Jack cheese
• Slices of fresh avocado
• Chopped chives or herbs for garnish (optional)

Step by step instructions:

1. First, make the tuna salad. In a bowl, mix together the mayonnaise, celery, green onions, bell pepper, and lemon pepper. Add the drained tuna and gently mix it in. Set aside.
2. Turn your oven on to “Broil.” Place an oven rack in the top part of the oven. This is so the sandwiches will be close to the heat.
3. Put the two slices of gluten free bread in the toaster. Lightly toast them. You want them firm but not totally brown.
4. Put the toasted bread slices on a small baking sheet or in an oven safe skillet. Spread half of the tuna salad on top of each slice.
5. Lay the cheese slices over the tuna salad, covering it completely.
6. Put the baking sheet under the broiler. Watch it very carefully. It will only take 1 to 3 minutes for the cheese to melt and start to bubble. Do not walk away, or it will burn.
7. Take the pan out of the oven. Use a spatula to put each tuna melt on a plate.
8. Lay the slices of fresh avocado on top of the melted cheese. Sprinkle with a little salt and pepper and some fresh chives if you have them. Serve right away.

7. Tuna White Bean Salad

This salad is a powerhouse of nutrition. It has two kinds of protein: tuna from the sea and protein from white beans. Beans are also full of fiber, which is great for your digestion. The lemon dressing is bright and zesty.

Why this meal works:
The creamy beans and the flaky tuna go very well together. Capers add little bursts of salty flavor. Fresh dill makes it taste fresh and light. This salad is very filling and will keep you full for hours.

Ingredients:

• 1/4 cup fresh lemon juice
• 1 clove garlic, grated
• 1 tablespoon Dijon mustard
• 1/4 teaspoon salt
• Freshly ground black pepper
• 1 tablespoon extra virgin olive oil
• 1 can (15 ounces) of navy beans or cannellini beans, rinsed and drained
• 2 cans (5 ounces each) of solid white tuna in water, drained
• 2 tablespoons capers, drained
• 1/4 cup chopped fresh dill
• 1/4 cup chopped red onion
• 4 cups baby spinach or arugula

Step by step instructions:

1. Make the dressing first. Get a large bowl. Put the lemon juice, grated garlic, Dijon mustard, salt, and a few grinds of black pepper into the bowl. Whisk them together. Then, while whisking, slowly pour in the olive oil. This mixes everything together.
2. Add the drained beans, drained tuna, capers, chopped dill, and chopped red onion to the bowl with the dressing.
3. Use a spoon to gently stir everything together. Be careful not to break up the tuna too much.
4. Divide the spinach or arugula between two plates.
5. Spoon half of the tuna and bean salad on top of the greens on each plate. Serve right away.

8. Easy Gluten Free Tuna Quinoa Patties

Quinoa (say “KEEN-wah”) is a seed that acts like a grain. It is a complete protein, which means it has all the building blocks your body needs. These patties combine quinoa with tuna for a double protein punch.

Why this meal works:
Quinoa gives the patties a great texture. Sun dried tomatoes add a sweet and tangy flavor. These patties are baked in a pan, so they get nice and crispy. They are a healthy and delicious way to use up leftover quinoa.

Ingredients:

• 1 cup of quinoa
• 2 cups of vegetable stock (or water)
• 5 ounces canned tuna, drained
• 3 eggs, lightly beaten
• 1/2 cup diced onions
• 1/2 cup sun dried tomatoes, chopped
• 1/2 teaspoon garlic powder
• 1/2 teaspoon black pepper
• 1/2 teaspoon salt (or more to taste)
• Olive oil or vegetable oil for cooking

Step by step instructions:

1. First, cook the quinoa. Rinse the quinoa in a fine strainer. Put it in a saucepan with the 2 cups of vegetable stock. Bring it to a boil, then turn the heat down to low. Put a lid on the pan and let it simmer for about 15 minutes, until all the liquid is absorbed. Let it cool down.
2. Get a large bowl. Put the cooked and cooled quinoa, drained tuna, beaten eggs, diced onion, chopped sun dried tomatoes, garlic powder, pepper, and salt into the bowl.
3. Mix everything together very well until it is all combined.
4. Use a 1/3 cup measuring cup to scoop up the mixture. Form it into a patty shape with your hands. You should get about 6 to 8 patties.
5. Put a large non stick skillet on the stove over medium high heat. Add enough oil to lightly coat the bottom of the pan.
6. Once the oil is hot, carefully place the patties in the pan. Do not crowd them. You may need to cook them in two batches.
7. Cook until the bottom is golden brown, about 5 to 7 minutes. Carefully flip them over. Cook the other side for another 5 to 7 minutes until golden brown.
8. Take them out of the pan and put them on a plate. Let them cool a little before serving.

9. Tuna Melt Stuffed Bell Peppers

This is a fun and healthy way to eat a tuna melt. Instead of bread, we use a bell pepper as the bowl. The pepper gets soft in the oven and tastes a little sweet. It is a low carb, gluten free, and very colorful meal.

Why this meal works:
The bell pepper is like a natural bowl. It holds all the cheesy, tuna goodness. Baking the pepper first makes it soft and sweet. The Greek yogurt in the tuna salad makes it creamy with less fat than mayo. It is a fun twist on a classic dish.

Ingredients:

• 2 bell peppers (any color you like)
• 2 cans (4.5 ounces each) of tuna in olive oil or water
• 2 celery stalks, minced very small
• 4 green onions, sliced (keep the white and green parts separate)
• 1/3 cup plain Greek yogurt (2% fat is fine)
• 2 tablespoons lemon juice
• 1 tablespoon Dijon mustard
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
• 1/4 cup shredded cheddar cheese

Step by step instructions:

1. Turn your oven on to 425 degrees Fahrenheit (220 degrees Celsius).
2. Cut each bell pepper in half from top to bottom. Scoop out the seeds and the white membranes inside. Put the 4 pepper halves, cut side up, in a baking dish.
3. Put the dish in the oven and bake for about 15 minutes. This softens the peppers. Take them out, but leave the oven on.
4. While the peppers bake, make the filling. Get a mixing bowl. Put the Greek yogurt, lemon juice, Dijon mustard, salt, and pepper into the bowl. Stir until smooth.
5. Add the drained tuna, the minced celery, and most of the green onions (save a few of the green parts for later). Stir gently until everything is mixed.
6. Scoop the tuna salad into the 4 soft pepper halves. Divide it evenly.
7. Sprinkle the shredded cheddar cheese on top of each pepper.
8. Put the baking dish back in the oven. Bake for about 5 more minutes, just until the cheese is melted.
9. Take them out of the oven. Sprinkle the rest of the green onions on top. Serve warm.

10. Healthy Tuna Pasta Salad

Pasta salad is perfect for picnics, parties, or a simple lunch. This version is healthy and gluten free. It has lots of colorful vegetables and a creamy, tangy dressing. It is easy to make and tastes great cold.

Why this meal works:
Using gluten free pasta makes it safe for everyone. The coconut aminos in the dressing add a savory flavor without soy. The combination of tomatoes, cucumber, and bell pepper makes it fresh and crunchy. It is a crowd pleaser.

Ingredients:

• 12 ounces gluten free pasta (bowtie, rotini, or shells work well)
• 3 cans (5 ounces each) of tuna, drained
• 1/4 cup diced red onion
• 1 cup cherry tomatoes, cut in half
• 1 cucumber, sliced and then cut into half moons
• 1 bell pepper, any color, diced
• 2/3 cup mayonnaise
• 1 teaspoon salt
• 1 teaspoon dill weed
• 2 teaspoons coconut aminos (or gluten free soy sauce)
• 1 teaspoon Dijon mustard
• 1 tablespoon lemon juice

Step by step instructions:

1. Cook the gluten free pasta. Follow the directions on the package. When it is done, drain it in a colander and rinse it with cold water. This stops it from cooking and cools it down. Set it aside.
2. While the pasta cooks, make the dressing. Get a small bowl. Add the mayonnaise, salt, dill weed, coconut aminos, Dijon mustard, and lemon juice. Whisk them together until the dressing is smooth.
3. Get a very large bowl. Put the cooked and cooled pasta into the bowl.
4. Add the drained tuna, diced red onion, halved cherry tomatoes, cucumber pieces, and diced bell pepper to the bowl.
5. Pour the dressing over everything.
6. Use a big spoon or spatula to toss everything together. Make sure all the pasta and vegetables are coated in the dressing.
7. You can serve it right away. It is also very good if you put it in the fridge for an hour to let the flavors mix together.

Final Thoughts

Eating gluten free does not mean you have to miss out on delicious food. Tuna is your friend. It is cheap, easy to find, and full of protein.

These ten recipes show you just how versatile tuna can be. You can make a light salad, a hearty casserole, crispy patties, or a fun stuffed pepper. There is something here for everyone.

All of these meals are simple to make. Most use ingredients you can find at any grocery store. They are perfect for busy weeknights or for packing in a lunchbox.

Try one of these recipes this week. You will see that high protein, gluten free eating can be easy, tasty, and fun. Your body will thank you for all the good fuel.