Description
Looking for a quick, energizing, and muscle-friendly meal that doesn’t skimp on flavor? This high-protein tuna power bowl is perfect for busy weekdays, post-workout recovery, or meal-prep Sundays. Loaded with lean protein, healthy fats, complex carbs, and vibrant veggies, it’s as satisfying as it is nutritious.
Ingredients
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1 (5-ounce) can of tuna in water, drained
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1/2 cup cooked quinoa or brown rice
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1/2 cup canned chickpeas, drained and rinsed
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1/2 avocado, sliced
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1/2 cup cherry tomatoes, halved
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1/2 cup cucumber, diced
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1/4 cup shredded carrots
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2 tablespoons hummus or Greek yogurt (for creaminess)
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1 tablespoon olive oil
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1 tablespoon lemon juice
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1 teaspoon Dijon mustard
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Salt and pepper to taste
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Optional: chopped parsley, red pepper flakes, or sesame seeds for garnish
Instructions
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In a small bowl, whisk together the olive oil, lemon juice, Dijon mustard, salt, and pepper to create the dressing.
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In a larger bowl, combine the cooked quinoa or brown rice, chickpeas, tomatoes, cucumber, and shredded carrots.
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Add the drained tuna and mix gently to combine.
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Drizzle the dressing over the mixture and toss until evenly coated.
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Top with sliced avocado and a dollop of hummus or Greek yogurt.
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Garnish with optional toppings like parsley, sesame seeds, or chili flakes for added flavor and crunch.
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Serve immediately, or chill in the refrigerator for up to 24 hours for a cold, refreshing version.
Notes
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For a lower-carb version, swap quinoa for cauliflower rice.
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Want more greens? Add spinach, kale, or arugula as your base.
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Use tuna in olive oil for a richer texture and extra calories if bulking.
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This bowl can be easily doubled for meal prep. Store in airtight containers for up to 2 days.
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If using fresh seared tuna, cook to medium-rare and slice thinly before adding.
- Prep Time: 15 minutes
- Cook Time: 5 minutes