In most recipe books, tuna spread is a mayonnaise graveyard. A tin of tuna, half a jar of mayo, butter, done. And yet tuna is one of the cheapest proteins in the shop, and it deserves a spread that doesn't leave you feeling like you've just had lunch at a greasy spoon. Our version is built on white beans: even with wholemeal toast and veg, it's 445 kcal, 33 g of protein and on the table in 10 minutes.
A healthy tuna spread: white beans instead of mayonnaise
The Light tuna mousse with white beans from our studio, the one in the photo above, works like this: tuna in its own juice, drained thoroughly, plus white beans, which take over the job of the mayonnaise and give the mousse both volume and a velvety texture. A little olive oil, a teaspoon of Dijon mustard, lemon juice and spring onion; blend it all and you've got a Mediterranean spread without a single spoonful of mayo. In the meal plan it's served with wholemeal toast and vegetables.
A tip straight from the recipe in the studio: If you want to take the spread up a notch, add 2–3 fresh basil leaves or some chopped dill when blending. For an even milder flavour, replace half the oil with a spoonful of plain yoghurt.
We also have a second version in rotation, the Creamy tuna spread with mozzarella: the base is fat-free quark, torn light mozzarella and a teaspoon of Dijon mustard (331 kcal, 30 g protein, 15 minutes). You can turn it into the classic egg version in a minute: finely chop a boiled egg and stir it in. If you miss Grandma's buttery version, by all means have it on special occasions. These are the versions for an ordinary week.
Why tuna is such a good protein
A tin of tuna is pure protein that you don't have to cook and that keeps in the cupboard for months. That's why it turns up regularly in our meal plans, from spreads and salads to hot meals. We write more about which protein foods genuinely save you time in our guide to protein in your diet.
The Thursday email that plans your next week
Every Thursday we'll send you a sample meal plan for the week ahead, one recipe under the microscope and a tip on which foods are on offer right now.
Tuna isn't just for spreads: salads and bowls with macros
When you get bored of the spread, tuna can carry a whole lunch. These three meals come from our members' real meal plans, macros included:
| Recipe | kcal | Protein | Time |
|---|---|---|---|
| Tuna pasta salad with peas and a crunchy topping | 502 | 38 g P | 20 min |
| Tuna ball bowl with rice and vegetables | 563 | 35 g P | 35 min |
| Crunchy rice salad with tuna | 783 | 53 g P | 35 min |
And for days when you need food in under 15 minutes: Quick Mexican-style tuna (12 minutes), Tuna open sandwich with cottage cheese and lemon (8 minutes), Tuna toast with pea cream and radish (13 minutes) or Tuna muffins with feta and sun-dried tomatoes (30 minutes), which you can make ahead as a snack for work.
Frequently asked questions
Tuna in its own juice or in oil?
For a spread, in its own juice. It has fewer calories and you season it to your own taste, not with oil from the tin. Tuna in oil makes sense where you want a stronger flavour and the meal is short on fat.
How long does tuna spread keep in the fridge?
2 to 3 days in a sealed container. Whether you make it with beans or quark, it's worth making fresh: it takes 10 to 15 minutes, so there's no reason to make a week's supply.
How do I make the spread thicker?
Drain the tuna and the beans properly, and for the mozzarella version, the mozzarella too. That's the whole trick. Most runny spreads are just a tin that wasn't drained well enough.
Is tuna spread good for weight loss?
Ours is: even with toast and veg it's 445 kcal and 33 g of protein, so it keeps you full for a long time without you having to count anything. To see what a whole day looks like, check out the sample meal plan.
Get time and taste back in your week
You get your meal plan, recipes and shopping list ready-made. All that's left for you is the cooking.
Try Evenyn free for 3 days
