Make this easy high-protein tuna and egg salad recipe and enjoy a super filling healthy lunch!
When it comes to wholesome salads, there are two types of people. Those who know they can get full from a salad, and the others that still think a salad is a couple of greens on a plate. Given that I eat salads for dinner, I am definitely the first type. But, whichever type you are – you will love this protein-packed healthy tuna egg salad. It’s filling and also refreshing and fueling.
It is basically the perfect healthy lunch recipe. As with any well-satiating meal, this healthy salad with tuna and eggs has plenty of fiber and a good amount of protein which will fill you up and prevent unhealthy cravings. So if you’re always walking around thinking about food – have a salad like this one. It’s going to change things!
This High-Protein Tuna Egg Salad Is
- Quick and easy
- High-protein protein
- Pretty affordable
- Healthy and perfect for lunch
I know there are plenty of tuna salad recipes out there so I must make my case clear why this one stands out. There’s no mayo, no fancy dressing, no overcomplicating and it’s still packed with flavor. The balance of cooked and fresh ingredients makes the recipe very filling yet light. This means that you’ll get just enough energy for the day but you won’t feel sleepy after eating it.
Let’s take a look what you’ll need to make the recipe!
Tuna. Canned tuna is pretty cheap, tastes good, easy to use and a great source of protein!
Eggs. You can expect more protein support from the eggs, as well as vitamins B6, B12, and D.
Cabbage. This crunchy friend fights inflammation, lowers blood pressure, and provides plenty of fiber. It’s also one of the oldest cultivated vegetables in the world!
Other vegetables. Use whatever you have and desire to use in the salad. For me, it was arugula, radishes, garlic and of course – to make the recipe ultra satiating – avocado!
Olives. Olive trees originate somewhere 20 to 40 million years ago. We should be thankful to the long generations of people who preserved them to today so we can savor their amazing benefits and taste in recipes like this high-protein tuna egg salad!
Chili or jalapeno peppers. You can pick either, or if you’re extra tolerant, both! I guess you can skip the spicy peppers, but if you can stomach it, definitely add some.
How To Make High-Protein Tuna Egg Salad
As with most salads, the preparation here is more than simple. Just follow these steps:
- Begin by preparing your vegetables. First, wash them thoroughly. Then chop the arugula, radishes, peppers, olives, and avocado. Make sure to thinly chop the dill as well.
- Thinly chop or shred your washed cabbage and massage it with some lemon juice for a minute.
- Add the vegetables, tuna, eggs, and the rest of the ingredients to a bowl and toss.
- Enjoy your healthy lunch tuna salad!
There are many options to make this recipe a bit different. For example:
- you can add chickpeas for added protein and fiber,
- use lettuce or spinach instead of cabbage (no need for a massage here)
- add in tomatoes
- serve with your favorite healthy salad dressing
And so many more options! Use what you have and what you love, make the recipe your own!
How To Make Ahead
You can boil your eggs and cut most of the vegetables ahead to turn this high-protein egg tuna salad into a meal prep recipe that stores well in the fridge. As you’ve guessed, you’ll be cutting the avocado just before eating it. This goes for mixing the oils and lemon juice for the cabbage too, so it doesn’t get soggy in the fridge.
More High-Protein Recipes
Well, I really hope you enjoy this easy healthy high-protein tuna egg salad! If you’re in the mood for other protein-packed recipes, check these out:
- 6oz/150g canned tuna, drained
- 2 hard-boiled eggs
- 2 1/2 cups shredded cabbage
- 1 cup arugula, chopped
- 3 tbsp dill, thinly chopped
- 1 cup radishes, chopped
- 3 cloves garlic
- 1 tbsp sesame oil
- 2 tbsp sesame seeds
- 1/2 avocado
- 2 jalapeno peppers
- 1 tsp lemon juice (or to taste)
- Salt and pepper to taste
- 2 tbsp thinly chopped olives
- Massage the cabbage with lemon juice for a few minutes. Wash and chop all vegetables.
- Add all ingredients to a bowl and toss.
Nutrition InformationYield 2 Serving Size 1
Amount Per Serving Calories 436Total Fat 27gSaturated Fat 5gTrans Fat 0gUnsaturated Fat 20gCholesterol 218mgSodium 601mgCarbohydrates 23gFiber 10gSugar 8gProtein 30g