Healthy Canned Tuna with Egg Dish

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Let me tell you, canned tuna with egg is one of those combos that just makes sense.

This protein-packed dish brings together two pantry staples in a way that’s both filling and practical. The tender tuna mingles with fluffy scrambled eggs, creating a quick meal that’s perfect for busy days.

I like to keep the seasonings simple – just a bit of salt, pepper, and maybe some fresh herbs if I’m feeling fancy. It’s the kind of dish that reminds me of those resourceful meals my mom used to whip up when we needed something quick and satisfying.

It’s a no-fuss recipe that works great for lunch or dinner, especially when you’re looking for something warm and comforting.

What Kind of Canned Tuna Should I Use?

When it comes to canned tuna, you’ve got two main options: chunk light or solid white (albacore). Chunk light tuna is usually skipjack or yellowfin tuna – it’s darker in color, has a stronger flavor, and tends to be more affordable. Solid white albacore has a milder taste and firmer texture, which some people prefer for recipes like this. For this dish, either type works well, but I usually go with chunk light since it flakes nicely and mixes well with the other ingredients. Just make sure to check whether your tuna is packed in water or oil – water-packed tuna is generally better for this recipe since you’ll be adding your own oil anyway.

Options for Substitutions

This simple recipe is pretty flexible and works well with several substitutions:

• Canned tuna: You can swap canned tuna with canned salmon, mackerel, or even chicken if you’re not a fan of fish. Just make sure to drain it well like you would the tuna.
• Eggs: While eggs are pretty important for this recipe, you could use just egg whites (use 3 instead of 2 whole eggs) if you’re watching your cholesterol.
• Red onions: Feel free to use white or yellow onions instead. Green onions work great too – use about 3-4 stalks, chopped. If you’re not big on raw onions, try shallots for a milder taste.
• Olive oil/vegetable oil: Any neutral cooking oil works here – canola, grapeseed, or even butter if you prefer. If using butter, watch the heat as it can brown quickly.

Watch Out for These Mistakes While Cooking

The biggest mistake when preparing canned tuna with eggs is overcooking the eggs, which can turn them rubbery and create an unpleasant texture – instead, cook them just until they’re set but still slightly creamy. Another common error is not draining the tuna well enough, which can make your dish watery and dilute the flavors, so take an extra minute to press out all the excess liquid. When sautéing the red onions, resist the urge to rush – cooking them over medium heat until they’re soft and translucent (about 5-7 minutes) will give you a sweeter, more mellow onion flavor that won’t overpower the tuna and eggs. For the best results, season your dish in layers – add a pinch of salt and pepper to the onions while cooking, then adjust the final seasoning after combining all ingredients.

What to Serve With Tuna and Eggs?

This protein-packed combo works great as part of a bigger meal or on its own for breakfast or lunch. I love serving it on top of toasted sourdough or whole grain bread, but it’s equally good wrapped in lettuce leaves if you’re watching your carbs. For a complete meal, try adding a simple side salad with cherry tomatoes and cucumber, or pair it with some crispy roasted potatoes. You can also serve it alongside some sliced avocado for healthy fats and a creamy texture that goes really well with the tuna and eggs.

Storage Instructions

Keep Fresh: Once you’ve mixed up your tuna and egg dish, pop it in an airtight container and keep it in the fridge. It’ll stay good for up to 2 days. The onions might get a bit stronger in flavor over time, but that’s totally normal!

Prep Ahead: You can dice the onions ahead of time and store them separately in the fridge for up to 3 days. But I’d recommend cooking the eggs and mixing everything together just before you plan to eat – it just tastes better when it’s fresh!

Serve: This dish is best enjoyed cold or at room temperature, straight from the fridge. If you’ve stored it, give it a quick stir before serving to mix everything back together nicely. A squeeze of fresh lemon juice can help wake up the flavors if you’re eating it the next day.

Preparation Time	5-10 minutes
Cooking Time	10-15 minutes
Total Time	15-25 minutes
Level of Difficulty	Easy

Estimated Nutrition

Estimated nutrition for the whole recipe (without optional ingredients):

• Calories: 450-500
• Protein: 40-45 g
• Fat: 30-35 g
• Carbohydrates: 5-10 g

Ingredients

• 1 can of tuna
• 2 eggs
• 1/2 cup diced red onions
• 2 tablespoons olive oil or vegetable oil
• Salt and black pepper to taste

Step 1: Sauté the Red Onion

Start by adding olive oil to a frying pan and place it over medium heat.

Once the oil is hot, add chopped red onion to the pan.

Stir the onion occasionally and cook for a few minutes until it becomes soft and translucent, ensuring it doesn’t burn.

Step 2: Cook the Tuna

After the onion is cooked, add canned tuna to the pan.

Make sure to drain any water or oil from the tuna before adding it.

Stir occasionally and let it cook for 2 to 3 minutes, allowing the flavors to meld together.

Step 3: Mix in the Egg

Pour beaten egg into the pan with the onion and tuna.

Mix everything together well, allowing the egg to cook and coat the other ingredients.

Continuously stir to prevent the egg from sticking to the pan.

Step 4: Season and Final Stir

Season the mixture with a pinch of salt and black pepper to taste.

Give the ingredients a quick final stir to evenly distribute the seasoning before turning off the heat.

Serve immediately while hot, and enjoy your savory tuna scramble!