Recipe description
July 19, 2026
Mixed salad with egg and tuna
Fiber-rich mixed salad with egg and tuna for mindful digestion.
High Protein
Leafy Greens
Healthy Fats
92%
General Gut Health Match
This score is based on all ingredients included in the food recipe and provides a match score for the general population which is not personalized to your personal profile or gut microbiome test.
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Overall
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We found the following allergens in the recipe ingredients: egg, tree_nut, fish, sulfites
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from vegetables and eggs/tuna protein pairing.
- Includes colorful plant foods that support dietary diversity.
- Balanced with protein, healthy fats, and fiber-rich vegetables.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Egg
2
piece
Tuna
1
can
Lettuce
1
bowl
Cucumber
1
piece
Tomato
2
piece
Carrot
1
piece
Onion, red
0.5
piece
Oil, olive
2
tablespoon
Lemon juice
1
tablespoon
Salt
0.5
teaspoon
Black pepper
0.25
teaspoon
Instructions
1
Hard boil the eggs: Place eggs in a saucepan, cover with cold water, bring to a boil, then reduce heat and simmer for 10 minutes. Cool in ice water, then peel and quarter.
2
Prepare vegetables: Wash and chop lettuce, slice cucumber, dice tomatoes, grate carrot, and thinly slice red onion.
3
Drain tuna: Open the can of tuna and drain excess liquid.
4
Make dressing: In a small bowl, whisk together olive oil, lemon juice, salt, and black pepper.
5
Assemble salad: Arrange lettuce in a large bowl, top with prepared vegetables, flaked tuna, and quartered eggs.
6
Serve: Drizzle with dressing and toss gently just before serving.
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Nutrition
302 kcal
Calories
38 g
Protein
12 g
Carbohydrates
4 g
Fiber
4 g
Sugar
19 g
Fat
3 g
Saturated fat
1.3 g
Salt
FAQ
Is this salad gluten-free?
Yes. It's gluten-free as written; check labels if you use a store-bought dressing.
Can I make it vegan (no tuna or eggs) or with substitutes?
Yes. Replace tuna and eggs with plant proteins like chickpeas or beans, and add avocado or seeds for creaminess.
How many servings does this yield?
It serves 2.
How should I store leftovers?
Refrigerate promptly; store components separately if possible; best within 1–2 days.
Can I substitute tuna or eggs with other proteins?
Yes. Try canned chicken, salmon, beans, or lentils; adjust salt to taste.
What are the main nutrients in this dish?
Protein from eggs and tuna, fiber from vegetables, healthy fats from olive oil; includes vitamins A and C and potassium.
Can I customize the greens or vegetables?
Yes; swap in different greens and add cucumber, tomatoes, peppers, avocado, or olives.
Should the eggs be fully cooked; any safety notes?
Yes; use hard-boiled eggs; refrigerate promptly and avoid undercooking eggs.
What if I have egg or fish allergies?
Omit eggs and tuna and replace with plant proteins like chickpeas, tofu, or tempeh.
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