Blog & Journal


Quick and Healthy Recipes You Can Make With Canned Foods

esther.diaz July 30, 2018

Canned food is practical, economical, and easy to prepare. With canned foods, you have an easy access to food that might not be available fresh for last-minute or quick weeknight dishes. The long shelf life of many canned food along with its low cost makes it accessible and budget friendly. Among these canned goods, some of the most convenient are fish like canned tuna and sardines. There are even Spanish sardines recipes or Tuna recipes available online that allows you to get creative with your canned food in order to make quick and easy meals.

Today, canned food has also become healthier than they were years ago. While relying on a diet that consists entirely of processed and canned food is not going to be a good idea, there is still no denying that canned food is a great way to make fast, delicious, and often affordable meals.

A little creativity can go a long way when it comes to canned food. Try out these quick and healthy recipes you can make with canned food and you might even be able to surprise yourself with the results!

Bread, Tomato, and Spanish Sardine Salad

This recipe is perfect for the summer when it’s too hot to turn on your stoves and cook. Using just ingredients you probably already have on hand, you can make this tasty and easy salad.


  • 1 small clove of garlic, minced
  • 3 tablespoons lemon juice, freshly squeezed
  • 3 tablespoons extra-virgin olive oil
  • 5 ounces whole wheat bread, cubed with crusts removed
  • 4 cups tomatoes, seeded and diced
  • ¼ cup red onion, thinly sliced
  • 4 small cans of Spanish sardines
  • 2 tablespoons capers, rinsed
  • 3 tablespoons fresh basil, chopped
  • ¼ teaspoon salt to taste
  • Freshly ground black pepper to taste


  1. In a large bowl, whisk together the lemon juice, garlic, oil, salt, and pepper.
  2. In the same bowl, add the onion, capers, basil, and bread. Toss to combine.
  3. Let the salad sit for about 5 minutes and allow it to absorb the flavors of the dressing.
  4. Stir occasionally and serve at room temperature.

 Avocado Tuna Melt

 The tuna melt is a classic choice for lunch. And if you use whole-grain bread, along with the avocado, a simple tuna melt becomes a healthy and tasty meal!


  • 3 cans of tuna in water
  • 4 slices of whole-grain bread
  • 1 avocado sliced and peeled
  • 1 large tomato, sliced
  • 4 slices of your choice of cheese
  • 3 ½ tablespoons of mayonnaise
  • ¼ teaspoon each garlic powder, onion flakes, paprika, and dried dill


  1. Lightly toast both sides of each slice of bread
  2. While waiting for the bread to toast, make the tuna salad by combining the mayonnaise, tuna, garlic powder, onion flakes, paprika, and dill in a medium-sized bowl.
  3. Place the toasted bread on a baking sheet and place the avocado slices on top.
  4. Add the tomato slices and spread the tuna salad on top of the tomato
  5. Lastly, place a slice of cheese on top of the tuna.
  6. Put the baking sheet in your oven under the broiler on high for three to four minutes. Serve when the sandwich is hot and the cheese has melted.

 Sardines and Tomatoes on Toast

 Canned Spanish sardines are a cheap and easy way to get plenty of heart-healthy omega-3 from oily fish. Use the cans that you probably have in your cupboard and make this dish for a quick lunch or dinner.


  • 2 slices of bread, toasted
  • 1 medium-sized can of Spanish sardines in olive oil
  • 1 bunch of cherry tomatoes sliced in half
  • 1 large garlic clove, sliced
  • 1 handful of your greens of choice.


  1. Rub each piece of toast with garlic.
  2. Mix the tomatoes, your herbs of choice, and the Spanish sardines along with their oil in a small bowl.
  3. Season with salt and pepper to taste.
  4. Place half of the mixture on top of each slice of toast.
  5. Pile it high and squeeze a few drops of lemon juice if you prefer.

Key Takeaway

With canned food, you are always going to have all of the most important ingredients for your dishes on hand. Canned food can easily and quickly add a lot of nutrition and flavor to your favorite tuna and Spanish sardine recipes.

As long as you have canned food in your pantry, you can always whip up something healthy and delicious!

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