Recipe description
October 4, 2026
High-Protein High-Fiber Tuna Chickpea Dinner Skillet
A satisfying tuna and chickpea skillet with protein, fiber, and everyday gut-friendly goodness.
High Fiber
High Protein
One Pot Meal
82%
General Gut Health Match
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Takes about 2 minutes.
Why this recipe fits you
- Provides fiber from chickpeas, tomatoes, onion, garlic, and spinach.
- Combines protein-rich tuna with legumes, vegetables, and olive oil for a balanced meal.
- Includes a diverse mix of plant foods, spices, and colorful vegetables.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Tuna, in water
1
can
Chickpea
10
tablespoon
Oil, olive
2
tablespoon
Onion
1
piece
Garlic
2
clove
Tomato
2
piece
Spinach
2
tablespoon
Paprika powder
1
teaspoon
Seed, cumin
1
tablespoon
Salt
0.5
teaspoon
Lemon
0.5
piece
Instructions
1
Dice the onion and mince the garlic.
2
Heat the olive oil in a large skillet over medium heat.
3
Add the onion and cook for 3-4 minutes until softened, then add the garlic and cumin seeds and cook for 1 more minute.
4
Stir in the chopped tomato and paprika powder and cook for 3-4 minutes until the tomato breaks down into a sauce.
5
Add the drained chickpeas and stir well, cooking for 2-3 minutes to warm through.
6
Gently fold in the drained tuna and cook for 2 more minutes, breaking it into large flakes.
7
Stir in the spinach and cook for 1-2 minutes until just wilted. Season with salt.
8
Serve the skillet hot with a squeeze of fresh lemon juice.
More Recipes For Your Gut
Nutrition
370 kcal
Calories
19 g
Protein
31 g
Carbohydrates
8 g
Fiber
7 g
Sugar
19 g
Fat
3 g
Saturated fat
2.3 g
Salt
FAQ
How many servings does this tuna chickpea skillet make?
The recipe makes 2 servings.
How long does this skillet take to prepare?
It takes about 25 minutes, including preparation and cooking.
Can I use canned tuna in oil instead of tuna in water?
Yes. Drain it well and reduce the olive oil slightly if desired.
Can I use canned tomatoes instead of fresh tomatoes?
Yes. Use about 200 g of chopped canned tomatoes and cook until the sauce thickens.
What can I use instead of spinach?
Try kale, chard, or another tender leafy green. Add tougher greens a little earlier.
Can I make this recipe vegetarian?
Yes. Omit the tuna and add extra chickpeas, white beans, or another suitable protein source.
How should I store leftovers?
Cool them promptly, refrigerate them in a sealed container, and eat within 2 days.
Can I reheat the tuna chickpea skillet?
Yes. Reheat it thoroughly in a skillet or microwave, stirring once, and serve hot.
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