A wholesome, protein-rich bowl featuring flaked tuna, creamy avocado, juicy tomatoes, hard-boiled eggs, and a sprinkle of chia seeds—perfect for a balanced breakfast or light lunch.

Why You’ll Love This Recipe

This tuna bowl is a simple yet nutritious option that combines lean protein, healthy fats, and fresh vegetables in one dish. It is quick to prepare, requires no complicated cooking techniques, and provides lasting energy throughout the day. Versatile and customizable, it can be enjoyed as a satisfying breakfast, a light lunch, or even a post-workout meal.

Ingredients

(Tip: You can find the complete list of ingredients and their measurements in the recipe card below.)

• 1 can of tuna in water or olive oil, drained
• 2 hard-boiled eggs, sliced
• 1 ripe avocado, diced
• 1 large tomato, chopped
• 1 tsp chia seeds
• Salt and pepper to taste
• Optional: olive oil drizzle or lemon juice for extra flavor

Directions

1. In a bowl, layer tuna, avocado, tomato, and sliced eggs side by side.
2. Season each section lightly with salt and pepper.
3. Sprinkle chia seeds generously over the top.
4. Drizzle with olive oil or lemon juice if desired.
5. Enjoy fresh.

Servings and timing

This recipe serves 1–2 people.
Preparation time: 10 minutes
Total time: 10 minutes

Variations

• Swap tuna with canned salmon or grilled chicken for a different protein source.
• Add cucumber slices, radishes, or leafy greens for extra freshness.
• Sprinkle with feta cheese or shredded cheddar for a richer flavor.
• Use sesame seeds or sunflower seeds instead of chia for a nutty crunch.
• Add a spoonful of cooked quinoa or brown rice to make it more filling.

storage/reheating

This dish is best enjoyed immediately due to the avocado, which browns quickly. If preparing ahead, store tuna, eggs, and tomatoes separately in the refrigerator for up to 2 days. Add avocado and seasonings just before serving. This bowl does not require reheating and is best served chilled or at room temperature.

FAQs

Can I use fresh tuna instead of canned?

Yes, grilled or seared fresh tuna works beautifully in this bowl for a more elevated version.

How do I make this recipe keto-friendly?

It already is keto-friendly as written, with protein, healthy fats, and very low carbs.

Can I make this recipe ahead of time?

Yes, prepare the components in advance, but add avocado and chia seeds just before serving to keep everything fresh.

What type of tuna is best for this bowl?

Chunk light or albacore tuna both work well—choose based on your flavor preference. Tuna in olive oil adds richness, while tuna in water is lighter.

Can I replace chia seeds?

Yes, flax seeds, hemp seeds, or sesame seeds are excellent alternatives.

Is this recipe good for weight loss?

Yes, it is high in protein and healthy fats, which help keep you full for longer.

Can I use cherry tomatoes instead of a large tomato?

Absolutely, halved cherry tomatoes add sweetness and a nice texture.

Is this dish gluten-free?

Yes, it is naturally gluten-free.

How can I make this more filling?

Add cooked grains such as quinoa, farro, or brown rice for a more substantial meal.

Can I meal prep this bowl for the week?

Yes, but store the tuna, eggs, and tomatoes in separate containers. Add avocado right before eating to prevent browning.

Conclusion

The protein-packed tuna bowl with egg, tomato, and avocado is a quick, nourishing meal that balances flavor and nutrition effortlessly. Fresh, satisfying, and adaptable, it makes an excellent option for anyone seeking a healthy and energizing dish. With minimal prep and maximum benefits, this recipe is a smart choice for busy mornings or light lunches.

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