Tuna and Eggs High Protein Meal

Quick answer: This is a hot skillet meal — about 29 grams of protein at just 280 calories per serving, ready in 15 minutes. Scrambled eggs and flaked tuna cook together with spinach and tomatoes, more of a savory any-time-of-day skillet than a salad. Serves 4. Sodium is comparatively low, about 350 mg per serving.

Where Tuna Egg Salad is a cold, mayo-adjacent bowl, this is the hot version — genuinely cooked together in a pan, closer to a scramble than a salad.

Why This Recipe Has About 29 Grams of Protein

Just two ingredients doing the work here — a real skillet meal rather than a composed dish with a long ingredient list.

A Note on Sodium

About 350 mg per serving, roughly 15% of the WHO’s 2,300 mg daily limit — one of the lowest totals in the entire Tuna cluster, since there’s no cheese, olives, capers or soy sauce involved.

What You Need

Makes 4 servings

• 3 cans (5 oz / 142 g each) light tuna in water, drained (about 330 g drained total)
• 8 large eggs
• 2 cups baby spinach
• 1 cup cherry tomatoes, halved
• 1 tbsp olive oil
• Fresh chives, chopped
• Black pepper, to taste

How to Make It

1. Whisk the eggs in a bowl and season with pepper.
2. Warm the olive oil in a nonstick skillet over medium heat, and wilt the spinach briefly.
3. Add the tomatoes and cook 1-2 minutes.
4. Pour in the eggs, and as they begin to set, fold in the drained, flaked tuna.
5. Cook gently, stirring, until the eggs are just set. Finish with chives.

Tips

Add the tuna once the eggs start to set, not before. Added too early, it overcooks and toughens in the pan.

Keep the heat medium, not high. Eggs scramble more tenderly slower, and this dish has almost nothing else to hide behind if the eggs turn rubbery.

Substitutions

Spinach: kale or arugula work, wilted the same way. Tuna: canned salmon is a direct swap.

Storage

Best eaten fresh. Leftovers keep a day refrigerated but reheat unevenly, as scrambled eggs tend to.

PFadmin

Tuna and Eggs High Protein Meal

A hot skillet meal with scrambled eggs, tuna, spinach and tomatoes. About 29g protein per serving.

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Prep Time 5 minutes mins

Cook Time 10 minutes mins

Servings: 4

Course: Breakfast, Main Course

Cuisine: American

Calories: 280

Ingredients Method Notes

Ingredients

  

• 330 g 3 cans, 5 oz each light tuna in water, drained
• 8 large eggs
• 2 cups baby spinach
• 1 cup cherry tomatoes halved
• 1 tbsp olive oil
• Fresh chives chopped
• Black pepper to taste

Method

 

1. Whisk the eggs and season with pepper.
2. Wilt the spinach in olive oil.
3. Add the tomatoes and cook briefly.
4. Pour in the eggs, fold in tuna as they set.
5. Cook until just set and finish with chives.

Notes

• One of the lowest-sodium recipes in the Tuna collection.
• Best eaten fresh; reheats unevenly.

Nutrition

Per serving (recipe makes 4):

Preliminary calculation from USDA FoodData Central reference values, not yet verified against a finished Tuna nutrition workbook.

Frequently Asked Questions

Is this the same as Tuna Egg Salad?

No — that’s a cold, mayo-adjacent salad. This is genuinely cooked together in a skillet, more like a savory scramble.

Can I eat this for breakfast?

Yes, it works at any meal — it’s built as a quick, high-protein skillet dish rather than tied to a specific time of day.

Why is the sodium so low?

There’s no cheese, capers, olives or soy sauce here — just tuna and eggs, both moderate in sodium on their own.

Can I add cheese?

Yes, though it raises the sodium — a light sprinkle of feta or parmesan works well if you want that.

More High Protein Tuna Recipes

Alongside Tuna Egg Salad — the cold version of this tuna-and-egg pairing.

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