Is canned tuna ok on a Mediterranean diet?

Canned tuna is a great Mediterranean Diet food . It is rich in protein, low in fat and calories, and is an excellent source of essential omega-3 fatty acids, which science has shown to improve heart health and brain function.

What is tuna pie made of?

Crispy Tuna Bread Pies are a delicious and easy-to-make Filipino appetizer, perfect for any gathering or midday snack. Made with canned tuna, sliced white bread, cheese, and veggies .

What is not allowed on a Mediterranean diet?

The Mediterranean diet is high in plant-based foods such as vegetables, fruits, whole grains, beans, nuts, seeds, and olive oil. Foods not allowed include processed red meats, heavily processed foods, refined grains, alcohol, butter, and refined/processed/hydrogenated oils .

Why should you not eat canned tuna every day?

Certain types of tuna are high in mercury, which can have harmful effects on health in high amounts or in certain populations . For most healthy adults, it's recommended to consume at least 2 servings of fish per week, which can include tuna.

What kind of tuna is in the Mediterranean?

Among the tuna living in the Mediterranean Sea are the Albacore and the Red Tuna varieties, while, among the tuna living in the ocean are the Yellowfin tuna, the Atlantic bluefin tuna and the big tuna; instead, the little tunny, the atlantic bonito, and the striped little tuna belong to the little tunny class.

Is mayonnaise allowed on the Mediterranean diet?

Avoid sauces made from cream or mayonnaise . Choose whole-grain breads, whole wheat pasta and pizza crust, brown rice, beans, and lentils. Cut back on butter or margarine on bread. Instead, you can dip your bread in a small amount of olive oil.

What is the healthiest canned tuna to eat?

For tuna varieties, skipjack earns the Best Choice label from the FDA, while yellowfin and albacore receive the Good Choice label. The FDA suggests avoiding bigeye tuna, which has the highest levels of mercury. Before consuming canned tuna, it is best to consult with your doctor if you have any questions or concerns.

Can I eat tuna with mayo while on a diet?

Tuna mixed with mayo may not be the healthiest choice for weight loss . Mayonnaise is typically high in calories and fat, which can hinder weight loss efforts. Opting for healthier alternatives such as using Greek yogurt or light mayo can help reduce calorie intake while still enjoying the flavors of tuna.

Mediterranean Tuna Pie (Meal Prep Recipe)

You can enjoy this Mediterranean tuna pie for breakfast, lunch or dinner – any time of day is excellent for this simple canned tuna recipe. Full of Mediterranean flavors, this cheap high-protein meal prep idea makes a delicious packable healthy lunch that you will be looking forward to.

The process of making this tasty tuna bake is super simple – all you need to do is prep some vegetables, mix everything together in a bowl, and bake. Yes, it’s a Mediterranean tuna recipe that basically makes itself. With a little bit of help from you, of course, you did a great job there!

I’d be such a great motivational speaker, I know. Well, I sure hope I motivated you to try this delicious gluten-free easy Mediterranean diet recipe, because it’s SO good!

Mediterranean Tuna Pie Ingredients

Canned tuna. Pretty cheap, a great source of protein and a good source of omega-3’s canned tuna is a great food to have in your pantry.

Eggs. Eggs are probably the most versatile food ever, aren’t they? You can use them to make savory and sweet dishes and they’re not only breakfast food. This protein-packed tuna and egg bake is proof you can enjoy eggs for lunch or even dinner as well!

Vegetables. Red peppers, pickled jalapenos, tomatoes, scallions, fresh herbs and spinach are some of the vegetables that go wonderfully in this tasty recipe. You can add other vegetables as well – broccoli, zucchini, kale or cauliflower would be geat too.

Olive oil, olives, oats and shredded cheese. We need these ingredients to make the tuna pie complete. Although you can even skip the oats and cheese and still end up with a super tasty lunch.

How To Make Mediterranean Tuna Pie

Making this Mediterranean tuna pie is an easy task and it won’t take a ton of active work. It’s actually the dream meal prep idea, because it’s lazy, delicious, healthy and high-protein. What more can you ask for?

Here’s what you’ll do to for the canned tuna pie recipe:

Chop all the vegetables. So, peppers, tomatoes, spinach, scallions and the fresh herbs.
Next, saute all these veggies with a little bit of olive oil and a pinch of salt. Remember we’ll also be adding canned tuna and olives to the recipe, so we don’t need to add too much salt here. Just a pinch. So, start with the peppers, then add the tomatoes and after a few minutes add the other veggies as well. You want to cook these down until there are almost no juices from the tomatoes (about 4-5 minutes). Once done, let the vegetables cool off.

Preheat the oven to 350F/180C.
Add eggs, tuna, cooled-off vegetables, oats, olives, shredded cheese, pickled jalapenos, some black pepper and fresh herbs to a large bowl and mix them together.

Spread the tuna mixture evenly in a small baking pan lined with parchment paper.
Bake for 25-30 minutes until golden brown and firm to the touch – the pie shouldn’t be wobbly. The baking time can vary, depending on how big your pan was and how thick the bake ends up. So, make sure to keep an eye on it after 18-20 minutes in the oven.
Once done, let the Mediterranean tuna pie cool off and cut it into pieces.

Meal Prep

This is seriously the perfect meal prep recipe, it’s high-protein and just perfect for a healthy lunch or breakfast! Just store in the fridge for up to 3 days and I highly recommend reheating and serving with some fresh vegetables like cucumbers, lettuce or arugula on the side.

Options

When it comes to this Mediterranean tuna pie, there are so many options, it’s a super versatile recipe!

You can switch up ingredients, and try different vegetable variations.

More Healthy Mediterranean Diet Recipes

Whether you meal prep it for the week or eat the entire thing in one day with someone else, I hope you enjoy this delicious high-protein Mediterranean tuna pie as much as we did! For weekly meal prep, be sure to double the recipe, especially if you’re making it for more than two / three people.

Also, if you’re a fan of the Mediterranean diet and love Mediterranean recipes, make sure to check out these healthy ideas as well:

Amazing Mediterranean Chicken Wraps
Mediterranean Quesadilla With Feta Cheese
Mediterranean Salmon Bowls