Sriracha Ranch TUNA Cups Recipe (High Protein)

Sriracha Ranch Tuna Cups Recipe
Written by The Protein Chef

If you like Sriracha, Ranch, OR Tuna then you should give these delicious, quick, low carb, and high protein Sriracha Ranch Tuna Cups a shot!

Here is the recipe:

  • 2 Cans Tuna (My cans were Solid White Albacore & 5 Ounces/142g Each)
  • 1 Large Egg
  • 2 Tablespoons Fat Free Ranch Dressing
  • 4 Teaspoons (20g) Sriracha
  • 1/4 Cup (28g) Reduced Fat Mild Cheddar Cheese + 1/8 Cup (14g) Reduced Fat Mild Cheddar Cheese on top
  • 8 Tablespoons (64g) Wheat Germ
  • Couple Slices Yellow Onion
  • 1 Teaspoon Italian Seasoning

Calories in the WHOLE recipe:

  • Calories: 630
  • Fat: 18g
  • Saturated Fat: 7g
  • Sodium: 1244mg
  • Carbs: 36g
  • Fiber: 9g
  • Sugar: 18g
  • Protein: 81g

Calories in each Cup (if you make 4):

  • Calories: 157
  • Fat: 4.5g
  • Saturated Fat: 1.7g
  • Sodium: 311mg
  • Carbs: 9g
  • Fiber: 2.2g
  • Sugar: 4.5g
  • Protein: 20.2g

Drain your Tuna. Chop up a Couple Slices of Yellow Onion. Add all of your ingredients into a large bowl aside from 1/8 Cup (14g) Reduced Fat Mild Cheddar Cheese. Mix everything together. Take out 4 1 cup baking dishes and coat them with some non-stick cooking spray. Evenly distribute your mix into them and then also evenly distribute your 1/8 Cup (14g) Reduced Fat Mild Cheddar Cheese across the tops of them. Bake on 350°F/176°C for around 20:00. Mouthgasm!


  • Cover them up, put them in the fridge, and then take them with you (because they are delicious even when cold)!

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About the author

The Protein Chef

Derek Howes is a personal trainer and chef with over a decade of experience in the gym and kitchen. Derek, who is also known as The Protein Chef on his blog and YouTube channel shows his viewers every week that food doesn’t need to be boring or repetitive, it’s all about balance, moderation, and having the knowledge to change things up. His recipes which have been featured in the news, magazines, and on TV are cheap, quick, AND delicious! His motto in life is “everything in moderation” and is without question the most important habit he follows.

1 Comment

  • I really enjoy your u tube videos. The recipes help control my sugars. The few I have tried are delicious. Thank you

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