Anti-inflammatory Tuna Poke Bowl
This anti-inflammatory tuna poke bowl is a quick, nourishing, and flavour-packed meal designed to support balanced blood sugar and hormone health, perfect for those managing insulin resistance, Hashimoto’s, PCOS, or endometriosis.
Made with tuna fish (a source of lean protein), fibre-filled whole grains, and colourful veggies, this tuna poke bowl recipe is both satisfying and nutrient-dense. Using a simple canned tuna base means you can enjoy all the benefits of a fresh poke bowl without the long prep time, ready in under 10 minutes.
Whether you’re looking for a quick tuna recipe for lunch or a balanced weeknight dinner, this poke bowl with tuna delivers lean protein, healthy fats, and plenty of antioxidants to keep you feeling energised and nourished.
Prep Time:
Cook Time:
Servings
Ingredients:
- Grain of choice (I used ½ packet of Woolworths pre-cooked bulgar wheat)
- 1 can tuna (in brine)
- 2 tsp reduced-fat mayonnaise
- 2 tsp sriracha
- Black pepper, to taste
- ½ small cucumber, sliced
- ½ yellow pepper, chopped
- Handful of cherry tomatoes, halved
- ½ small avocado, sliced
- Microgreens (optional, for crunch and antioxidants)
- Drizzle of extra virgin olive oil (optional, for healthy fats)
Instructions:
- Prepare your grain of choice according to package instructions if not pre-cooked.
- In a bowl, combine the canned tuna, mayonnaise, sriracha, and black pepper until well mixed.
- Chop the cucumber, yellow pepper, and cherry tomatoes.
- Slice the avocado.
- Assemble your tuna poke bowl: start with the grain, then layer on the spicy tuna mix, fresh vegetables, avocado, and microgreens.
- Drizzle with extra virgin olive oil if desired. Serve immediately.
Notes:
Fun Fact: This tuna fish recipe can be enjoyed hot or cold, making it ideal for meal prep.
Nutritional & Hormone Health Benefits
- Fibre-rich grains & vegetables to support gut health and balanced blood sugar
- Healthy fats from avocado and olive oil to aid hormone production and satiety
- Protein-packed for muscle maintenance and stable energy
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Cuisine
About
Kirby is a South African Dietitian (BSc. Dietetics) with expertise in PCOS, Endometriosis, Insulin Resistance, Diabetes and Fertility. She is passionate about empowering women with the knowledge, skills and tools to nurture themselves from the inside out and thrive with PCOS.
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