Protein Atlas
Mediterranean Tuna Grain Bowls high-protein recipe

Meals · High Protein

Mediterranean Tuna Grain Bowls

These Mediterranean Tuna Grain Bowls provide approximately 44 grams of protein and 620 calories per serving. Flaked tuna, pre-cooked grains, fresh vegetables, and a lemon-herb dressing come together for a quick, no-cook meal.

Serves 2 bowls
53g protein 737 cal
Prep Time 15 min
Cook Time 15 min
Total Time 30 min

Nutrition per serving

Protein
53 g
Calories
737

Nutritional values are estimates based on standard ingredient data and may vary by brand or preparation method. This information is for general reference only and is not a substitute for professional dietary advice. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.

Ingredients

2 servings
  • 2 cans canned tuna in olive oil — drained
  • 1.5 cups cooked quinoa
  • 1 cup cucumber — diced
  • 1 cup cherry tomatoes — halved
  • 0.25 cup red onion — thinly sliced
  • 0.25 cup Kalamata olives — pitted and halved
  • 0.5 cup feta cheese — crumbled
  • 0.25 cup fresh parsley — chopped
  • 1 lemon — juiced
  • 2 tbsp extra virgin olive oil
  • 0.5 tsp dried oregano
  • 0.25 tsp salt
  • 0.125 tsp black pepper — freshly ground

Steps

  1. In a medium bowl, combine the drained tuna, cooked quinoa, diced cucumber, halved cherry tomatoes, thinly sliced red onion, halved Kalamata olives, crumbled feta cheese, and chopped fresh parsley.
  2. In a small bowl, whisk together the juice from one lemon, extra virgin olive oil, dried oregano, salt, and black pepper until well combined.
  3. Pour the dressing over the tuna and grain mixture. Toss gently to ensure all ingredients are evenly coated.
  4. Divide the mixture evenly between two serving bowls. Serve immediately or chill for later.

Why This Works

This bowl delivers 44g protein per serving through a smart pairing: 28g from tuna plus 6g from quinoa, with feta adding another boost. Quinoa is one of few plant foods that's a complete protein—containing all nine essential amino acids—making it the ideal grain base for a protein bowl. The no-cook method means zero nutrient loss from heat, and the olive oil dressing helps your body absorb the fat-soluble vitamins in the vegetables.

The Mediterranean Way

This bowl reflects how people actually eat around the Aegean—simple, fresh ingredients dressed with olive oil and lemon, assembled rather than cooked. In Greece, similar preparations are called 'salates' even when built around grains. The combination of olives, feta, and olive oil provides healthy monounsaturated fats central to the Mediterranean diet, which has been linked to heart health and longevity in studies from the Seven Countries Study onward.

Make It Your Own

Add artichoke hearts or roasted red peppers for more Mediterranean flair. Swap quinoa for farro or Israeli couscous. Canned chickpeas (half a can, drained) work well if you're out of tuna—you'll still hit 30g+ protein. For meal prep, store the dressing separately and assemble fresh to keep vegetables crisp.