A simple, protein-packed dish combining hard-boiled eggs with natural tuna and fresh herbs. This meal supports muscle maintenance, brain function, and heart health—perfect as a snack, appetizer, or light lunch.
Preparation Time
- Prep time: 10 minutes
- Cooking time: 10 minutes
- Total time: 20 minutes
- Servings: 4 (2 halves per person)
Ingredients
- 4 large eggs
- 1 can (120 g) natural tuna in water or olive oil, drained
- 1 tablespoon plain Greek yogurt or mashed avocado
- 1 teaspoon Dijon mustard (optional)
- 1 tablespoon finely chopped parsley or chives
- Sea salt and black pepper to taste
- Optional: squeeze of lemon juice
Instructions
- Place eggs in a saucepan, cover with cold water, and bring to a boil.
- Once boiling, reduce heat and simmer for 9–10 minutes. Transfer to cold water to cool, then peel.
- Cut eggs in half lengthwise. Remove yolks and place in a bowl.
- Add tuna, yogurt or avocado, mustard (if using), herbs, and seasonings to the yolks. Mix until smooth.
- Spoon the mixture into the egg white halves. Garnish with extra herbs if desired. Serve chilled or at room temperature.
Estimated Nutritional Value (Per Serving: 2 halves)
| Nutrient | Approximate Value |
|---|---|
| Calories | ~150 kcal |
| Protein | ~14 g |
| Fat | ~9 g (mostly unsaturated) |
| Carbohydrates | ~1 g |
| Fiber | ~0.5 g |
| Omega-3s | ~400–600 mg |
| Vitamin B12 | ~60% DV |
| Selenium | ~70% DV |
| Choline | ~130 mg (~25% DV) |
| Iron | ~8% DV |
Health Benefits
1. Supports lean muscle and satiety
Eggs and tuna are both rich in complete proteins, supporting muscle repair and keeping you fuller longer.
Reference: Layman DK. (2009). Protein in weight management and muscle health. Journal of Nutrition.
2. Brain and nervous system support
Egg yolks provide choline, essential for cognitive function, while tuna delivers vitamin B12, important for nerve health.
Source: Zeisel SH. (2006). Choline: essential for brain development. Nutrition Reviews.
3. Promotes cardiovascular health
Tuna, especially when packed in olive oil or water, contains omega-3 fatty acids that help reduce blood triglycerides and inflammation.
Study: Calder PC. (2020). Omega-3 fatty acids and cardiovascular outcomes. BMJ Nutrition.
Tips for Best Results
- Use natural tuna in water or olive oil, with no added salt or preservatives.
- Cool eggs quickly after boiling for easy peeling.
- Choose Greek yogurt or avocado as a healthy alternative to mayonnaise.
- Use herbs and lemon juice for brightness without adding sodium.
- Serve on a bed of greens or cucumber slices for a fiber boost.
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