Colette's Blog

Low Carb Meals for Your Budget. Tuna


Written by Colette Heimowitz, M.Sc. on September 15, 2022.

Scientifically reviewed by

Jonathan Clinthorne, Ph.D. Human Nutrition.

September 15, 2022

During this new era of sky-high grocery prices, canned tuna is an inexpensive pantry staple that is convenient to buy, store and eat. Canned tuna is also a great source of protein that is naturally low carb, and is the third most popular type of seafood consumed in the U.S., according to the National Fisheries Institute.

The Health Benefits of Tuna

Research suggests that people who eat 1 to 2 servings a week of fish like tuna, salmon and sardines are more than a third less likely to die of heart disease. This is most likely because fish like tuna are a rich source of omega-3 fatty acids, which are known to fight inflammation, a factor that leads to heart disease.

Low Carb Recipes with Canned Tuna

These low carb canned tuna recipes go beyond basic tuna sandwiches, tuna salad or tuna casseroles. They are delicious and light, full of flavor and bursting with fresh veggies.

Creamy Mushrooms and Canned Tuna over Zucchini Noodles

This creamy tuna dish, which swaps pasta for zucchini noodles, also features fresh mushrooms, cherry tomatoes, spinach and rosemary. The flavorful sauce is made from chicken broth, heavy cream and parmesan cheese.

Mediterranean Canned Tuna and Cucumber Salad

You’ll love this satisfying Greek-inspired Mediterranean salad for lunch. Chickpeas and tuna add fiber and protein, while avocado brings a bit of creamy, healthy fats. Cucumber, cherry tomatoes, red onion and green olives add even more flavor, and everything is tossed with a lemony-herb vinaigrette. This is not your average tuna salad.

Broccoli Alfredo with Canned Tuna Casserole

You won’t miss the noodles (or bland flavors) in this zesty tuna casserole when you add fresh broccoli and roasted red bell peppers, plus a blend of parmesan, mozzarella and cream cheeses and Italian seasoning.

More Low Carb Meals for Your Budget

Rotisserie chicken is also a convenient and cost-effective option that can be made into a variety of meals.

Low Carb Recipes with Rotisserie Chicken



Colette Heimowitz, M.Sc.

Vice President of Nutrition & Education

Colette Heimowitz, M.Sc. is a former Director of Nutrition at The Atkins Center for Complementary Medicine in New York City. With 20+ years of experience as a nutrition expert, the NY Times best-selling author is the current Vice President of Nutrition & Education at Simply Good Foods Company.

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