Dijon Tuna and Egg Salad Lettuce Cups
Flaky canned tuna mixed with hard-boiled egg, tangy Dijon mustard, crisp cucumber, and rich diced avocado. Served in crisp romaine lettuce cups for a quick, 10-minute pescatarian lunch.
Prep
5 min
Cook
9 min
Total
14 min
Makes
1 serving
Created together. Shared with you.
Made by Ashley + Lila
Ashley 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 HealthSteadier 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
Comfortably 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
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
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
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
5 min
Cook
9 min
Total
14 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Saucepan · Mixing bowl · Knife and cutting board
Time saver
Measure everything before you start so this quick recipe moves without pauses.
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- 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 6 steps complete
Next: Place 1 large egg in a small…
- 01
Place 1 large egg in a small…
Place 1 large egg in a small saucepan, cover with cold water by 1 inch (2.5cm), and bring to a rolling boil over high heat. Once boiling, remove from heat, cover, and let rest for 9 minutes. Transfer to cold water, peel, and chop finely.
Allow: 9 minutes
Tap card to mark done - 02
Combine 1 can drained tuna
In a medium mixing bowl, combine 1 can drained tuna, 1 tablespoon Dijon mustard, 1 tablespoon mayonnaise, and the chopped hard-boiled egg. Stir gently with a fork until well combined.
Look for: well combined
Tap card to mark done - 03
Fold 0
Fold 0.5 diced cucumber and 0.5 diced avocado into the tuna salad mixture until evenly distributed.
Look for: evenly distributed
Tap card to mark done - 04
Separate 4 sturdy romaine lettuce leaves and…
Separate 4 sturdy romaine lettuce leaves and arrange them flat on a serving plate.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 05
Spoon equal portions of the tuna and…
Spoon equal portions of the tuna and egg salad directly into each romaine leaf cup.
Tap card to mark done - 06
Serve immediately or pack the tuna mixture…
Serve immediately or pack the tuna mixture in an airtight container for up to 2 days, assembling lettuce cups right before eating.
Ready when: everything is assembled and ready to enjoy
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