How many calories are in Tuna, Egg, Tomato and Lettuce Salad?
Tuna, Egg, Tomato and Lettuce Salad has about 360 calories per serving based on the current ingredient list and serving size on this page.
InternationalSaladsGluten FreeKetoHigh ProteinLow CarbQuick Meals30 Minute MealsFat Loss Friendly
Tuna, Egg, Tomato and Lettuce Salad
Tuna, Egg, Tomato and Lettuce Salad is a Salads international recipe with 360 calories per serving, nutrition details, and step-by-step preparation guidance.
Calories
360 kcal
Total Time
15 min
Servings
1
Protein
39.5 g
About This Recipe
The story behind Tuna, Egg, Tomato and Lettuce Salad
Tuna, Egg, Tomato and Lettuce Salad is a salads recipe with broad, cross-cultural appeal rather than roots in a single national cuisine. Dishes like this travel easily between kitchens and regions, picking up local ingredients and techniques along the way, which is why you will find so many variations built around egg, tomato, and lettuce.
Like most enduring salads recipes, this one is less about a rigid formula and more about balance. The version on this page is written for 1 serving and lands at roughly 360 calories each, so you can see exactly how it fits your day before you start cooking.
Plan for about 15 minutes from start to finish. The steps below keep the method approachable for a home cook while staying close to the flavors that make Tuna, Egg, Tomato and Lettuce Salad worth coming back to.
Ingredients
- Egg1 count (55 g)
- Tomato1 count (130 g)
- Lettuce1 cup (35 g)
- White Wine Vinegar1 tablespoon (14 g)
- Olive Oil1 tablespoon (10 ml)
- Mustard1 tablespoon (14 g)
- Canned Tuna in Water1 can (120 g)
Instructions
- 1
Step 1
Boil the egg in a pot for 8-10 minutes. Drain, stop cooking process with cold water, peel and cut into pieces.
- 2
Step 2
Cut the egg into small pieces.
- 3
Step 3
Cut the tomato and lettuce for the salad.
- 4
Step 4
For the dressing, mix the olive oil with the white vinegar, mustard, salt and pepper to taste. If you want, you can add a pinch of stevia or your favorite sweetener.
- 5
Step 5
Mix the vegetables with the egg and the tuna with the dressing.
Nutrition Snapshot
Macros and micros at a glance
47/ 100
Forkd Score · Limited
This recipe scores well for protein density relative to its per-serving calories.
Calories
360
Protein
39.5g
Carbs
7.4g
Fat
16.2g
Fiber
2.2g
Micronutrients
Unlock Micronutrients In The App
See vitamins and minerals in Forkd AI.
Download the app to check micronutrients while keeping your calories and macros in one place.
Download Forkd AI on the App StoreDiet and Allergen Guide
Vegetarian
No
Vegan
No
Gluten Free
Yes
Dairy Free
No
Allergens
EggFishTree NutGluten
Meal Prep and Storage
Make it easier to prep ahead
Tuna, Egg, Tomato and Lettuce Salad can be prepared ahead and refrigerated for a short breakfast prep window. Reheat gently or serve cold depending on the recipe style.
Frequently Asked Questions
Common questions about Tuna, Egg, Tomato and Lettuce Salad
How long does Tuna, Egg, Tomato and Lettuce Salad take to make?
Tuna, Egg, Tomato and Lettuce Salad takes about 15 minutes from start to finish. That is roughly about 15 minutes of prep. Actual times vary with your equipment and how much you prep in advance.
What ingredients can I substitute in Tuna, Egg, Tomato and Lettuce Salad?
Most ingredients in Tuna, Egg, Tomato and Lettuce Salad can be swapped for what you have on hand. Keep substitutions in the same role, trade one vegetable for another, one starch for another, or a protein for a similar protein, so cooking times and texture stay close. Larger swaps will shift the calories and macros shown on this page.
How should I store leftover Tuna, Egg, Tomato and Lettuce Salad?
Tuna, Egg, Tomato and Lettuce Salad can be prepared ahead and refrigerated for a short breakfast prep window. Reheat gently or serve cold depending on the recipe style. Let it cool before sealing, and keep it refrigerated rather than at room temperature.
Can I freeze Tuna, Egg, Tomato and Lettuce Salad?
Tuna, Egg, Tomato and Lettuce Salad is best enjoyed fresh and does not freeze well, since its texture changes once thawed. Keep it in the fridge and eat it within a day or two instead.
How do I reheat Tuna, Egg, Tomato and Lettuce Salad?
Tuna, Egg, Tomato and Lettuce Salad is usually served cold or at room temperature, so it rarely needs reheating. If you prefer it warm, heat it gently and briefly so it does not overcook.
Can I scale Tuna, Egg, Tomato and Lettuce Salad up or down?
Yes. Tuna, Egg, Tomato and Lettuce Salad is written for 1 serving, and you can multiply or divide every ingredient by the same factor to scale it. Keep the ratios identical and check for doneness rather than watching the clock, since cooking times change only slightly. The calories and macros above are per serving, so they stay the same when you scale evenly.
What pan or dish should I use for Tuna, Egg, Tomato and Lettuce Salad?
A large skillet, saucepan, or sheet pan works well for Tuna, Egg, Tomato and Lettuce Salad. Pick one big enough to hold the ingredients in a single layer so everything cooks evenly instead of steaming.
How do I know when Tuna, Egg, Tomato and Lettuce Salad is cooked properly?
Tuna, Egg, Tomato and Lettuce Salad is ready when the egg is fully cooked through, no pink in the center for meat, opaque and flaky for fish, and set for eggs. Checking the thickest part with a thermometer or a clean cut is the most reliable test.
Is Tuna, Egg, Tomato and Lettuce Salad suitable for vegetarians?
No. Tuna, Egg, Tomato and Lettuce Salad is not vegetarian as written because it includes Canned Tuna in Water.
Is Tuna, Egg, Tomato and Lettuce Salad gluten-free?
Yes. Tuna, Egg, Tomato and Lettuce Salad is gluten-free as written, but always double-check packaged ingredients if cross-contact matters to you.
Are there any allergen ingredients in Tuna, Egg, Tomato and Lettuce Salad?
Yes. This recipe includes Egg, Fish, Tree Nut, and Gluten. Always review ingredient labels if you are cooking for an allergy-sensitive household.
Can I make Tuna, Egg, Tomato and Lettuce Salad ahead of time?
Tuna, Egg, Tomato and Lettuce Salad can be prepared ahead and refrigerated for a short breakfast prep window. Reheat gently or serve cold depending on the recipe style.
How can I adjust Tuna, Egg, Tomato and Lettuce Salad for my calorie or macro goals?
Tuna, Egg, Tomato and Lettuce Salad already lands in a fairly high-protein range at about 39.5 grams per serving. To push it further, add a lean protein side or slightly increase the main protein portion.
Personalize This Recipe
Download Forkd and compare this recipe against your own calorie target.
See whether this meal fits your daily calories, protein goals, and broader nutrition plan after you create a profile in the app.
Scan to save Forkd on your phone.
Book a call with our teamFree 7-day access
Use the calorie calculatorRecipe Emails
Get recipe ideas and nutrition tips in your inbox.
If you liked Tuna, Egg, Tomato and Lettuce Salad, sign up for new recipe collections, calorie guides, and simple nutrition tips from Forkd.
Similar Recipes
More recipes like this one
InternationalSalads
Burger Bowl with Cucumber, Tomato and Onion
Burger Bowl with Cucumber, Tomato and Onion is a Salads international recipe from the Forkd database with calorie and macro details.
350 cal43 g protein20 min
InternationalSalads
Burger Bowl with Lettuce, Onion and Tomato
Burger Bowl with Lettuce, Onion and Tomato is a Salads international recipe from the Forkd database with calorie and macro details.
348 cal42.8 g protein20 min
InternationalSalads
Burger Bowl with Lettuce, Tomato and Cucumber
Burger Bowl with Lettuce, Tomato and Cucumber is a Salads international recipe from the Forkd database with calorie and macro details.
341 cal42.7 g protein20 min
InternationalSalads
Cheeseburger Bowl with Lettuce, Tomato and Onion
Cheeseburger Bowl with Lettuce, Tomato and Onion is a Salads international recipe from the Forkd database with calorie and macro details.
430 cal48.3 g protein20 min
InternationalSalads
Chicken and Celery Salad with Yogurt Dressing
Chicken and Celery Salad with Yogurt Dressing is a Salads international recipe from the Forkd database with calorie and macro details.
329 cal48 g protein20 min
InternationalSalads
Chicken and Egg Salad
Chicken and Egg Salad is a Salads international recipe from the Forkd database with calorie and macro details.
314 cal41.2 g protein20 min