FoodEmbracing Lent with a nutritious tuna and egg salad: A simple and meat-free recipe

Embracing Lent with a nutritious tuna and egg salad: A simple and meat-free recipe

You don't eat meat? This salad is perfect for you.
You don't eat meat? This salad is perfect for you.
Images source: © Adobe Stock | Igor Dutina

2:11 PM EST, February 20, 2024

When pondering what to prepare for Lent, you likely want something light, nutritious, and meat-free. That's where our salad comes in. A blend of tuna, boiled eggs, and fresh vegetables tossed in a low-fat dressing, this dish will satiate your taste buds while delivering essential nutrients. You'll be surprised at how simple preparing a healthy, meatless meal can be.

The healthy and tasty combination of tuna salad

The tuna and egg salad is a powerhouse of vitamins and minerals. Tuna is an abundant source of valuable omega-3 fatty acids, which positively impact heart and brain function. Eggs, rich in protein, A, D, and E vitamins, and mineral salts, complement this nutritional profile. Adding vegetables, such as radishes and cherry tomatoes, brings fiber, Vitamin C, and potassium to the table.

Preparing a Simple and Quick Tuna Salad

Creating a tuna and egg salad is incredibly straightforward and time-efficient. You just need to hard-boil the eggs, chop the vegetables, drain the tuna, and combine all ingredients in a bowl. Remember, you can add other vegetables to the salad, like bell peppers, cucumbers, or corn if you'd like.

Recipe for Tuna and Egg Salad

Our tuna and egg salad is perfect for those searching for something light yet filling. Its high protein and fiber content ensures long-lasting fullness. The salad functions excellent as a midday meal, dinner, or even a healthy snack.


  • 2 romaine lettuces,
  • 2 cans of tuna in its sauce,
  • 5 eggs,
  • About 5.5 ounces of cherry tomatoes,
  • About 3.5 ounces of radishes.


  • 3 tablespoons of Greek yogurt,
  • 1 tablespoon of lemon juice,
  • salt and pepper to taste.


  1. Hard-boil the eggs and allow them to cool.
  2. Drain the tuna from the brine.
  3. Wash the vegetables and pat dry with a paper towel.
  4. Slice the radishes and half the cherry tomatoes.
  5. Tear or chop the lettuce manually or using a knife.
  6. Combine all ingredients in a bowl.
  7. In a separate bowl, prepare the dressing: mix the Greek yogurt with lemon juice, then season with salt and pepper.
  8. Finally, drizzle the salad with the dressing and mix thoroughly.

Bon appétit!

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