Lunch

Tuna, Sweetcorn and Quinoa Bowl with Lime Yogurt

Name: Tuna, Sweetcorn and Quinoa Bowl with Lime Yogurt
Prep time: 10 min
Total time: 10 min
Yield: 1 serving
Ingredients: 110 g Tuna in spring water, drained; 100 g Cooked quinoa; 50 g Sweetcorn, tinned and drained; 80 g Red pepper; 20 g Spring onion; 60 g Greek yogurt, 0% fat; 20 g Pickled jalapeños; Juice of half a lime Lime juice; A small handful Fresh coriander

Tinned tuna, sweetcorn and red pepper over quinoa with pickled jalapeños and a lime yogurt. 40 g of protein for 348 kcal, made from the cupboard.

Calories: 348kcal
Protein: 40g
Fat: 4g
Carbs: 39g

Per serving, makes 1. 10 minutes of work. Published 8 September 2026.

Allergens

Milk
Fish

Flags follow UK labelling rules and come from the ingredients as listed, not from any particular brand. Check the packet before cooking for somebody with an allergy.

Ingredients

Tuna in spring water, drained110 g
A standard tin, drained. Drained weight. Tuna in oil is about 190 kcal per 100 g even after draining.
Cooked quinoa100 g
Cooked weight. Dry quinoa roughly triples.
Sweetcorn, tinned and drained50 g
Drained weight.
Red pepper80 g
Spring onion20 g
Greek yogurt, 0% fat60 g
Pickled jalapeños20 g
Lime juiceJuice of half a lime
Fresh corianderA small handful

Method

Stir the lime juice and a pinch of salt into the yogurt.
Dice the pepper and slice the spring onion and jalapeños.
Fold the tuna, sweetcorn and vegetables through the quinoa, spoon the yogurt over and finish with the coriander.

Worth knowing

The whole thing goes in a box the night before and is better for it. Yogurt is the dressing here rather than mayonnaise, which at the same spoonful is many times the calories.
Tuna in spring water is the point. The same tin in oil is roughly double the calories even after draining, and the yogurt does not need the help.

Other lunch recipes that share ingredients with this one, or every lunch between 300 and 450 calories a serving.

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Macros are calculated from the weights listed above using standard food composition values, and will shift with your own brands and measuring. Weigh what you can. This is a recipe, not dietary advice. The full health disclaimer is below.