Protein Packed Tuna and Hard Boiled Egg Salad
A savory, protein-dense tuna salad creamy with non-fat Greek yogurt and avocado oil mayo. Balanced with tangy dill pickles, yellow mustard, and hard-boiled eggs.
Prep
15 min
Cook
10 min
Total
30 min
Makes
3 servings
Created together. Shared with you.
Made by Leslie + Lila
Leslie created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthComfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Clearer, simpler choices
Let the recipe do the thinking
Clear steps and a complete plate mean fewer decisions when focus is in short supply—and a more substantial meal once you are done.
Notice: focus + energy later
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
15 min
Cook
10 min
Total
30 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Saucepan · Mixing bowl · Knife and cutting board
Time saver
Prepare a batch ahead of time for easy high-protein lunches or quick filling snacks throughout the week.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 8 steps complete
Next: Place four eggs in a small saucepan
- 01
Place four eggs in a small saucepan
Place four eggs in a small saucepan, cover with cold water by 1 inch (2.5cm), and bring to a rolling boil over high heat.
Tap card to mark done - 02
Turn off the heat
Turn off the heat, cover the pan with a lid, and let stand for 10 minutes to reach hard-boiled consistency.
Allow: 10 minutes
Tap card to mark done - 03
Transfer the eggs to a bowl filled…
Transfer the eggs to a bowl filled with ice water for 5 minutes until fully chilled, then peel and chop into bite-sized pieces.
Look for: fully chilled, then peel and chop into bite-sized pieces
Tap card to mark done - 04
Open two cans of wild-caught tuna
Open two cans of wild-caught tuna, drain all excess liquid thoroughly, and flake the tuna with a fork into a medium mixing bowl.
Tap card to mark done - 05
Add chopped hard-boiled eggs
Add chopped hard-boiled eggs, chopped yellow onion, minced garlic cloves, and chopped dill pickle to the bowl with the tuna.
Tap card to mark done - 06
Add avocado oil mayonnaise
Add avocado oil mayonnaise, non-fat Greek yogurt, yellow mustard, and salt to the bowl.
Tap card to mark done - 07
Stir gently with a spoon until all…
Stir gently with a spoon until all ingredients are evenly coated and combined.
Look for: all ingredients are evenly coated and combined
Tap card to mark done - 08
Divide the tuna salad into three equal…
Divide the tuna salad into three equal portions to serve immediately, or store in airtight containers in the refrigerator for up to 3 days.
Ready when: everything is assembled and ready to enjoy
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