Egg & Tuna Breakfast Salad
By Maria Fernanda Lopez
Reviewed by Rae Mueller, RDN
Kyla Health
This is a simple, gluten-free recipe. Using hard boiled eggs and canned tuna means no cooking is required! This recipe can serve 1-2 people and pack anywhere from 28 – 56 grams of protein, depending on your goals. The high protein content makes this an ideal post-workout meal.
Ingredients
(Serves 1-2)
- 1 can of wild-caught tuna (oil-free)
- 2 hard chopped boiled eggs without yolk
- ⅓ cup of fat-free Greek yogurt
- 1 lime
- 1 tsp of garlic
- ⅛ tsp of black pepper
- 1 tbsp of dried onion flakes
- ¼ cup of chopped cilantro
- ½ cup of chopped tomatoes
To Serve:
- Rice cakes or whole wheat toast.
- Red pepper flakes
Instructions
- To hard boil the eggs: bring a small pot of water to a boil. Gently place the eggs in the water. Boil for 9-12 minutes. It’s helpful to boil 6-8 eggs at a time to have them on hand for snacks or to make this meal multiple days!
- Wash and chop the tomatoes and cilantro.
- Mix all the ingredients (except rice cakes and red pepper flakes).
- Serve the egg salad on rice cakes and sprinkle with red pepper flakes (optional).
Nutrition
Nutrition analyzed in My Net Diary and may not be 100% accurate due to variations in ingredients and brands used.
Shopping List
- 1 can of wild-caught tuna (oil-free)
- 1/2 dozen eggs or 1 package of hardboiled eggs
- 1 single-serve container of fat-free Greek yogurt
- 1 lime
- Garlic powder
- Black pepper
- Dried onion flakes
- 1 bunch of fresh cilantro
- 1 tomato
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