high-protein sushi dip (healthy tuna recipe) — Makes: *2-3 Servings*
Per Serving (for 2 servings): *17g Protein | 218 Cal*

Jump to Recipe

If you’re on the hunt for a dip that’s creamy, bursting with flavor, and packs a protein punch, you’re in for a treat! This high-protein, low-carb sushi dip is a fantastic way to enjoy the essence of sushi without the extra carbs. It's a delightful blend of protein and healthy fats that’s perfect for weight loss and healthy eating. Whether you're looking for healthy high-protein snacks or a quick lunch option, this dip is a great way to add some excitement to your meals.

Why Make a Sushi Dip?

I often find myself craving sushi but wanting to skip the carbs that come with it. That's where this dip comes into play! It's a healthier option that brings all the flavors of sushi into a convenient, scoopable format. When all the ingredients are combined, it tastes just like sushi! Plus, it's versatile—you can enjoy it with crunchy vegetables, crackers, or even as a filling in lettuce wraps. This recipe is a testament to how humble cans of tuna can be transformed into something extraordinary.

The Main Ingredients

This dip is made with simple ingredients that you probably already have in your pantry:

2 packages of tuna (I used Northern Catch): Light tuna works well for this recipe, but feel free to use albacore tuna if you prefer its firmer texture and richer flavor.
1 avocado: This adds creaminess and healthy fats, which are great for heart health.
1 tablespoon lite mayo: A little mayo goes a long way to add creaminess without overloading on calories.
1 tablespoon sriracha: For that spicy kick that complements the tuna beautifully.
2 tablespoons soy sauce, tamari, or coconut aminos: These add a savory depth of flavor.
Furikake seasoning or Everything but the Bagel (EBTB) seasoning: Either will give your dip a unique twist.

Calories for the entire dip come to just 436, with 34 grams of protein, 13 grams of carbs, and 28 grams of fat. It's a low-calorie, high-protein option that's perfect for anyone watching their intake.

How to Make This Delicious Dip

Prepare Your Ingredients: Start by draining the tuna and mashing the avocado in a mixing bowl.
Combine and Mix: Add the tuna, lite mayo, sriracha, soy sauce or coconut aminos, and your choice of seasoning. Mix everything until you get a creamy consistency.
Serve: Transfer the dip to an airtight container if you're not serving it immediately. This helps keep it fresh and maintains the flavors.
Eat it scooped onto nori sheets, with crackers, or dipped with cucumbers and carrots!

This is one of those easy tuna salad recipes that you can whip up in no time, making it perfect for quick lunches or healthy snacks.

Fun Ways to Enjoy Your Sushi Dip

While you can certainly enjoy this dip with crackers, here are some other fun ways to serve it:

With Celery and Cucumber: These crunchy vegetables are perfect for dipping and add a refreshing contrast to the creamy dip.
In Lettuce Wraps: Use crisp lettuce leaves to scoop up the dip, adding an extra layer of crunch and freshness.
As a Sandwich Filling: Spread it on whole-grain bread or a low-carb wrap for a quick and healthy tuna sandwich.

How Does It Compare to a Classic Tuna Salad?

Traditional tuna salad is a beloved classic, but this sushi dip offers a unique twist. While classic tuna salad often features ingredients like dill pickles, red onion, and a cup of mayo, our dip swaps out some of the heavier ingredients for lighter, more flavorful options like avocado and sriracha. This makes it not only a lower-calorie option, but also one that’s bursting with vibrant, sushi-like flavors.

Pantry Staples Make It Easy

One of the best things about this recipe is that it's made from pantry staples. Cans of tuna, mayo, and soy sauce are items I always have on hand. It’s amazing how these simple ingredients can come together to create a delicious recipe that's both healthy and satisfying. It’s a great dish to whip up when you’re short on time and need something quick yet nutritious.

recipe graphic with a photo of the sushi dip and the title of the healthy tuna recipe

Health Benefits and Nutritional Profile

Tuna is a fantastic source of lean protein, making it a perfect ingredient for healthy meals. It's also packed with omega-3 fatty acids, which are great for heart health. The avocado adds healthy fats, which help to keep you feeling full and satisfied, making this dip an excellent choice for weight loss. Additionally, this dip is low in carbs, making it a great option for those following a low-carb or ketogenic diet.

A Versatile Recipe for Meal Prep

If you’re into meal prep, this dip is a fantastic addition to your weekly menu. It’s a perfect recipe for making in bulk and storing in airtight containers for easy access throughout the week. It pairs well with fresh vegetables like red bell pepper, cucumber, and celery, making it a versatile option for various meals and snacks.

Different Kinds of Tuna and Their Uses

When it comes to tuna, there are many different kinds to choose from, each with its own unique flavor and texture. Light tuna has a softer texture and is usually more affordable, making it a great choice for everyday recipes. Albacore tuna, on the other hand, has a firmer texture and a richer flavor, making it ideal for dishes where you want the tuna to stand out. Both types are excellent for this sushi dip, so feel free to use your favorite.

More Than Just a Dip

While this sushi dip is fantastic on its own, it's also incredibly versatile. You can use it as a base for various dishes. Here are some ideas:

Tuna Melt Quesadillas: Spread the dip inside a tortilla with some cheese for a quick and tasty meal.
Quick Tuna Burgers: Form the dip into patties and pan-fry them for a delicious twist on a burger.
Tuna Cakes: Mix with some breadcrumbs and egg to make savory tuna cakes.

Grab My High-Protein, Low-Calorie Cookbook!

If you enjoyed this recipe, be sure to check out my high-protein, low-calorie cookbook. It’s filled with healthy recipes that are perfect for anyone looking to eat well and stay fit.

This high-protein, low-carb sushi dip is a fantastic, healthy alternative to traditional sushi. It's a simple recipe made with basic ingredients that you likely already have in your pantry. With its rich flavor and creamy texture, it’s sure to become a favorite way to enjoy tuna. So, if you’re looking for healthy options for a snack or a quick lunch, give this dip a try. It’s a great way to indulge in the flavors of sushi while sticking to your health goals.

Remember, healthy eating doesn’t have to be boring or complicated. With delicious recipes like this sushi dip, you can enjoy the best of both worlds—flavor and nutrition. Grab your ingredients and get dipping.