This Citrus Herb Tuna & Quinoa Power Bowl is a refreshing, high-protein, low-calorie meal made with clean Mediterranean ingredients. With only 320 calories per bowl and a massive 32 grams of protein, it’s perfect for weight loss, no-cook meals, and busy healthy lifestyles.
Disclaimer
This recipe is for general wellness and informational purposes only. Nutritional values are estimates and may vary based on brand or quantity of ingredients. Always consult your healthcare provider or a registered dietitian before making significant dietary changes, especially if you have medical conditions.
This recipe is for general wellness and informational purposes only. Nutritional values are estimates and may vary based on brand or quantity of ingredients. Always consult your healthcare provider or a registered dietitian before making significant dietary changes, especially if you have medical conditions.
🥗 Ingredients
| Ingredient | Quantity | Calories |
|---|---|---|
| Tuna in water (drained) | 1 can (100g) | 120 kcal |
| Pre-cooked quinoa | 1/2 cup | 110 kcal |
| Cucumber (chopped) | 1/2 cup | 8 kcal |
| Fresh parsley (chopped) | 2 tbsp | 2 kcal |
| Lemon juice | 1 tbsp | 2 kcal |
| Olive oil (optional) | 1 tsp | 40 kcal |
| Salt & pepper | To taste | 0 |
➡️ Total Calories (per bowl): ≈ 320 kcal
➡️ Protein per bowl: ≈ 32 g
➡️ Protein per bowl: ≈ 32 g
👩🍳 Preparation Steps
- Prep the base: Add pre-cooked quinoa to a serving bowl.
- Add tuna: Drain canned tuna well and place it over the quinoa.
- Mix the veggies: Add chopped cucumber and parsley on top.
- Season: Drizzle with lemon juice, salt, pepper, and optional olive oil.
- Toss & serve: Mix gently and enjoy immediately.
Tip: For extra freshness, add cherry tomatoes or swap quinoa with cauliflower rice to lower calories.
🍽 Nutritional Facts (Per Bowl)
| Nutrient | Amount |
|---|---|
| Calories | 320 kcal |
| Protein | 32 g |
| Carbs | 28 g |
| Fat | 5 g |
| Fiber | 4 g |
| Natural Sugar | 2 g |
🌿 Key Benefits
🐟 High protein: Tuna delivers lean, clean protein.
🍋 Refreshing flavors: Lemon and herbs brighten the dish.
🔥 No cooking: Ready in 8 minutes.
🥗 Weight-loss friendly: Low calorie, very filling.
🌾 Mediterranean style: Anti-inflammatory, nutritious ingredients.
❓ FAQ
Can I replace quinoa?
Yes — couscous, brown rice, or cauliflower rice work perfectly.
Can I make it ahead?
Yes, but mix lemon juice right before eating.
Can I use tuna in oil?
Yes, but calories will increase.
✨ You May Also Like
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👉 High Protein Overnight Oats with Protein Powder
👉 Healthy low calorie gluten free apple
🍽️ Did you make this recipe?
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I love hearing from you! Leave a comment or rating below!
Keywords
tuna quinoa bowl, low calorie tuna recipe, high protein salads, no-cook meal, mediterranean tuna bowl, weight loss tuna recipe, healthy quick meals
