Citrusy Tuna, Egg, and Orange Salad – A Simple Mediterranean-Inspired Dish

This vibrant and refreshing salad combines savory tuna, creamy hard-boiled eggs, and juicy orange segments for a surprising mix of flavors and textures. It’s light yet satisfying, high in protein, and perfect for a wholesome lunch, dinner, or meal prep option that keeps you full and energized.

Why You’ll Love This Recipe

Unique Flavor Combo: Sweet oranges contrast perfectly with savory tuna and eggs.
High Protein, Low Effort: Packed with satisfying protein for a filling meal.
Bright and Refreshing: A great warm-weather salad with fresh citrus flair.
Quick and Simple: Ready in under 30 minutes with easy-to-find ingredients.

Ingredients

• 1 can (5 oz) tuna in water, drained
• 2 hard-boiled eggs, peeled and quartered
• 1 large orange, peeled and segmented
• 3 cups mixed salad greens (arugula, spinach, or romaine)
• 1/4 small red onion, thinly sliced
• 1 tablespoon chopped fresh parsley (optional)

For the Dressing:

• 1 tablespoon olive oil
• 1 tablespoon freshly squeezed lemon juice
• 1 teaspoon Dijon mustard
• Salt and black pepper, to taste

Instructions

Prepare the Ingredients:

• Boil eggs in advance if needed and let them cool.
• Peel and segment the orange, removing any seeds and membranes.
• Thinly slice red onion and chop parsley if using.

Mix the Dressing:

• In a small bowl or jar, whisk together olive oil, lemon juice, mustard, salt, and pepper until emulsified.

Assemble the Salad:

• In a large mixing bowl or on serving plates, layer salad greens, tuna, egg quarters, orange segments, and red onion.
• Drizzle with the dressing just before serving.
• Garnish with parsley if desired.

Nutritional Information (Per Serving, Approximate)

• Calories: 220
• Carbs: 9g
• Protein: 23g
• Fat: 11g
• Fiber: 2g
• Sugar: 6g

Tips for Success

Use Fresh Citrus: Freshly segmented oranges add the best flavor—navel or blood oranges work beautifully.
Chill Ingredients: Serve everything slightly chilled for the most refreshing experience.
Make it Your Own: Add avocado slices, chickpeas, or a sprinkle of feta cheese for extra flavor and nutrients.
Meal Prep Friendly: Keep dressing separate until serving to keep greens fresh.

Why This Recipe Works

• Balanced Nutrition: A well-rounded combo of protein, healthy fats, and natural sweetness.
• Flavor Complexity: The orange cuts through the richness of tuna and egg, creating a balanced bite.
• No Cooking Needed (Almost): Just boil eggs—everything else is assemble-and-eat.
• Beautiful Presentation: A colorful plate that’s as visually appealing as it is delicious.

This Tuna, Egg, and Orange Salad is proof that healthy meals don’t have to be boring. It’s vibrant, flavorful, and full of nutrients to power your day. Whether you’re making lunch for two or prepping meals ahead, this zesty salad is sure to brighten up your routine with ease.