Tuna, white bean and egg salad

A complete, very high-protein salad that needs little or no cooking: tuna, white beans and hard-boiled egg, lifted with lemon and herbs. Filling yet light, it is a quick lunch for active people, rich in protein and fibre.

Preparation: 15 min  |  Cooking: 10 min  |  Servings: 2  |  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. 519 kcal · 49 g protein · 19 g carbohydrate · 23 g fat

Ingredients

• 2 tins of tuna
• 1 tin of white beans
• 2 eggs
• 1 red onion
• 2 tbsp olive oil
• 1 lemon

Method

1. Hard-boil the eggs for 9 minutes, peel them and cut into quarters.
2. Drain the tuna and the white beans.
3. Mix together with the thinly sliced red onion.
4. Season with the oil, lemon juice, salt and pepper, then add the eggs.

Nutritional benefits

This salad combines three sources of protein (tuna, white beans, egg) for a high, filling intake, ideal when cutting or for a protein-rich lunch. Tuna provides omega-3, white beans provide fibre and a low glycaemic index, and egg provides complete protein. No heavy cooking, and naturally gluten-free and lactose-free.

Variations and substitutions

• With sardines or mackerel.
• More raw vegetables: tomatoes, cucumber, rocket.
• With chickpeas or lentils.
• Spicier: capers, parsley, chilli.

Storage and making ahead

Keeps for 2 days in the fridge; add the dressing just before serving. Ideal for a lunchbox.

💡 Good to know

Keep a few tins of tuna and beans in the cupboard: it is the emergency protein lunch, ready in 5 minutes.

Further reading

Discover more high-protein recipes · weight-loss recipes · gluten-free recipes · dairy-free recipes.

Foods in this recipe: tuna · white beans · eggs · onion · olive oil.

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