Protein-Packed Tuna Salad with Boiled Egg, Crisp Cucumber and Rucola

2023-07-11

By Healthy Eater

Mediterranean

Salad

This delicious and healthy Protein-Packed Tuna Salad is perfect for lunch or dinner! Packed with protein from tuna and boiled eggs, it's also loaded with fresh veggies like crisp cucumber and rucola. Easy to make and perfect for meal prep too. Tuna and boiled egg are excellent sources of high-quality protein that contain all nine essential amino acids our body needs. Consuming this salad provides you with the necessary protein to promote muscle growth, repair tissues, and maintain overall body function. The omega-3 fatty acids found in tuna promote heart health by reducing inflammation and lowering blood pressure. Tuna is also an excellent source of essential fatty acids, vitamin D, and vitamin B12. The nutrients found in boiled eggs and tuna, such as choline, vitamin D, and omega-3 fatty acids, can enhance brain function and improve memory and cognitive performance.

Ingredients

• 1 can of tuna

• 2 boiled eggs, sliced

• 1/2 cucumber, sliced

• 2 cups of fresh rucola

• 1/4 cup of chopped red onion

• 2 tbsp of olive oil

• 1 tbsp of lemon juice

• Salt and pepper to taste

Instructions

1. Drain the tuna and place it in a large mixing bowl.

2. Add the boiled eggs, sliced cucumber, fresh rucola, and chopped red onion to the bowl.

3. In a small jar, add the olive oil, lemon juice, salt, and pepper. Close the jar and shake to combine the dressing.

4. Drizzle the dressing over the salad mixture and toss lightly.

5. Serve immediately.

Preparation Time 15 min

Cook Time 10 min

Total time 25 min

Nutrition Facts

Calories: 287

Total Fat: 17g

Total Carbohydrates: 7g

Fiber: 2g

Sugar: 3g

Protein: 23g

Sodium: 243mg

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