Sweetcorn, tuna and pepper salad

A filling, colourful, no-cook salad: sweetcorn, tuna, pepper and red onion in a light dressing. Quick and satisfying, it is an ideal store-cupboard lunch for a lunchbox.

Preparation: 10 min  |  Cooking: 0 min  |  Servings: 4  |  Difficulty: Very easy

Calculated per serving from Anses Ciqual 2025 values for each ingredient, based on the quantities listed. Household measures (spoonfuls, pieces) use average weights. 281 kcal · 20 g protein · 19 g carbohydrate · 13 g fat

Ingredients

• 2 tins of tuna
• 1 tin of sweetcorn
• 1 pepper
• 1 red onion
• 2 tomatoes
• 3 tbsp of olive oil
• 1 lemon

Method

1. Drain the tuna and sweetcorn.
2. Chop the pepper, tomatoes and red onion.
3. Mix everything together.
4. Dress with olive oil and lemon.

Nutritional benefits

Tuna provides lean protein and omega-3, sweetcorn adds carbohydrate and fibre, and the vegetables bring vitamins and freshness. This complete, no-cook salad is filling, budget-friendly and ideal for a lunchbox. Naturally gluten-free and dairy-free.

Variations and substitutions

• With kidney beans or chickpeas.
• With avocado for extra indulgence.
• With rice or bulgur wheat for a more substantial meal.
• With herbs: parsley, coriander, basil.

Storage and making ahead

Keeps for 3 days in the fridge and tastes even better after a while: perfect for meal prep and lunchboxes.

💡 Good to know

Rinse tinned sweetcorn under running water: it stays crunchier and you wash away some of the sugary canning liquid.

Also read

Discover more high-protein recipes · healthy & balanced recipes · gluten-free recipes · dairy-free recipes.

The foods in this recipe: tuna · sweetcorn · pepper · onion · tomatoes.

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