Mediterranean Tuna Salad

This Mediterranean tuna salad takes just minutes to put together: it’s a fast and flavorful lunch or healthy dinner! We’re…

A Couple Cooks – Recipes worth repeating.

This Mediterranean tuna salad takes just minutes to put together: it’s a fast and flavorful lunch or healthy dinner!

Mediterranean tuna salad

We’re always looking for fast lunch and easy dinner ideas: and this one works for both. Introducing Mediterranean Tuna Salad! Combine canned tuna with crunchy vegetables, feta cheese, olive oil and a punch of Dijon mustard for the most flavorful salad to hit your plate! Serve it with crackers as an easy lunch, or over greens for a quick dinner with pita bread and olives. This one is so quick and versatile, it’s in our hall of fame of healthy meal ideas. Here’s how to make this tasty Mediterranean diet recipe.

Ingredients for Mediterranean tuna salad

This Mediterranean tuna salad combines quick and easy canned tuna with Mediterranean flavors: cool cucumber, briny caper, salty feta and tangy Dijon mustard. It’s pretty straightforward in its composition, but it’s a genius idea for using simple ingredients to make big flavors. We made it once, and it’s now on repeat for a simple lunch or dinner. Here’s what you’ll need:

  • Canned tuna:  Use either water-packed or oil packed (we prefer water packed).
  • Shallot: A milder version of red onion, it’s a favorite for salads.
  • Red bell pepper
  • English cucumber: This variety is long and thin with no tough skin, no seeds and a milder flavor than standard cucumber: look for it in the produce section!
  • Capers: These bring big salty, briny flavor: look for them jarred near the pickles in your grocery
  • White wine vinegar
  • Olive oil
  • Dijon mustard
  • Kosher salt
  • Feta cheese crumbles, optional

All you have to do for this recipe: flake the tuna, chop the veggies, and mix it together! It’s seriously simple and the pop of tangy, savory flavor is unreal.

Mediterranean Tuna Salad

Ways to serve Mediterranean tuna salad

This Mediterranean tuna salad is great because it’s quick, healthy, and it’s super versatile! You can serve it as a sandwich or just in a bowl, with crackers, or as a gluten-free main dish. It works as a quick lunch or a super-fast dinner! Here are some ideas for ways to serve it:

  • Over greens: Place it over crunchy greens and it works as lunch or dinner; add some sliced tomatoes and hard boiled eggs for a heartier meal
  • Sandwich: Throw it onto bread: you can also use Mediterranean-style breads like focaccia, pita or flatbread
  • Lettuce wraps: Wrap it into lettuce leaves as a gluten-free main
  • Crackers: Serve with gluten-free nut crackers (we like Nut Thins) or the cracker of your choice
  • Crostini: Spread over baguette slices
  • In an avocado: Throw it into half of an avocado for a healthy dinner option
Mediterranean Tuna Salad

Canned tuna nutrition

Canned tuna is part of a healthy diet! Even better, it’s shelf stable for 2 to 5 years in your pantry. It’s a pretty amazing ingredient. Here’s what Healthline has to say about the nutritional benefits:

  • Canned tuna is high in protein and low in calories. One 5-ounce can of tuna has about 30 grams of protein, which is about 60% of your daily need.
  • Tuna is a good source of Omega 3 fatty acids that contribute to brain and heart health.
  • Look for tuna that is sustainable and low in mercury. Find cans of light or skipjack tuna, and sure they have an MSC certification on the label.

More tuna recipes

There are so many things to do with a can of tuna! And it doesn’t have to be 1970’s cheesy casserole. Here are a few favorite tuna recipes:

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Mediterranean tuna salad

Mediterranean Tuna Salad


  • Author: Sonja Overhiser
  • Prep Time: 10 minutes
  • Cook Time: 0 minutes
  • Total Time: 10 minutes
  • Yield: 2 large, or 4 sandwiches
  • Diet: Gluten Free

Description

This Mediterranean tuna salad takes just minutes to put together: it’s a fast and flavorful lunch or healthy dinner!


Ingredients

  • 1 red bell pepper, finely diced
  • 1 small shallot, minced
  • 1 cup chopped English cucumber (or standard cucumber, peeled)
  • 2 5-ounce cans white meat tuna
  • 3 tablespoons capers, drained
  • 2 tablespoon white wine vinegar
  • 1 tablespoon olive oil
  • 1 tablespoon Dijon mustard
  • ¼ teaspoon kosher salt
  • 2 tablespoons feta cheese crumbles (optional)

Instructions

  1. Prep the red pepper, shallot and English cucumber as noted above.
  2. Drain the tuna and place it in a medium bowl: mash it lightly with a fork. Add the chopped vegetables, capers, white wine vinegar, olive oil, Dijon mustard, feta (if using) and kosher salt and stir to combine. Taste and add more salt if desired. Stores up to 3 days refrigerated.
  • Category: Lunch
  • Method: No Cook
  • Cuisine: Seafood

Keywords: Mediterranean tuna salad

A Couple Cooks - Recipes worth repeating.

Tofu Broccoli Bowls with Carrot Ginger Dressing

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If your lunch or dinner rotation is in need of a refresh, try adding these tofu broccoli bowls to the mix! They have a hearty base of brown rice, crispy tofu for plant-based protein, and roasted broccoli and radishes for color and crunch. Avocado adds creamy richness, and my go-to carrot-ginger dressing takes them over the top. They’re nourishing, satisfying, and, above all, delicious! They also happen to be perfect for meal prep. The dressing keeps well for up to a week, and you can cook the rice, tofu, and broccoli up to 3 days in advance. Store the components […]

my favorite lentil salad

My friend Olga makes a lentil salad that nobody can stop eating. Yes, lentils. A salad. I can feel your skepticism through this computer screen (it’s my single superpower) but please feel assured that I would never lie to you, about lent…

My friend Olga makes a lentil salad that nobody can stop eating. Yes, lentils. A salad. I can feel your skepticism through this computer screen (it’s my single superpower) but please feel assured that I would never lie to you, about lentils especially. Her recipe is one of the greatest Trader Joe’s “hacks” of all time: 1 package of their prepared lentils, 1 jar of their bruschetta topping, and then Olga always adds more chopped tomatoes, cilantro, and avocado.

tomatoesavocadolentil salad ingredientsmake the salsa dressingperfectly cooked lentilsready to mix

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Egg Muffins

This egg muffins recipe makes the ideal healthy breakfast, lunch, or snack! Bake eggs in muffin tin cups, then refrigerate…

A Couple Cooks – Recipes worth repeating.

This egg muffins recipe makes the ideal healthy breakfast, lunch, or snack! Bake eggs in muffin tin cups, then refrigerate for quick meals.

Egg Muffins

Here’s a customizable make-ahead recipe that works for healthy breakfast, lunch and snack: Egg Muffins! Bake up scrambled eggs in muffin tin cups with healthy veggies, then refrigerate them for meals all week! This works as a grab-and-go breakfast, and it’s perfect for kid lunch boxes. We also find ourselves sneaking them out of the refrigerator for a quick snack. The filling is packed with good stuff: loads of spinach, cottage cheese for healthy protein, and jarred red pepper. They’re easy to whip up and so full of flavor!

Ingredients in egg muffins

Egg muffins are scrambled eggs that are baked in muffin tin cups, often with added vegetables or meat. Our spin on an egg muffin recipe loads up on healthy vegetables: spinach and red pepper. Because why not pack in healthy veggies? This makes them perfect for a healthy breakfast or lunch boxes. Our son loves these (and he’s wary of spinach: go figure!). Here’s what you’ll need:

  • Eggs
  • Oregano, garlic powder, salt and pepper
  • Frozen spinach: don’t substitute fresh; frozen spinach has a specific texture you’ll want her
  • Cottage cheese: bold, savory flavor and velvety texture and adds protein
  • Parmesan cheese
  • Jarred roasted red peppers: substitute sundried tomatoes if desired
Egg Muffin Cups

Bake it up in muffin cups

This egg muffins recipe is simple: whisk up the eggs, add the cheese and veggies, and bake it up! Head to the recipe below. But here are a few notes on the baking process:

  • Important: squeeze out as much water as possible from the spinach! The spinach should feel like dry crumbles when you are done. This makes sure the egg muffins will hold together when baking and won’t be too watery.
  • Spray or grease the muffin tin well. You’ll want to be able to pop the egg muffins right out after baking!
  • Bake until puffed and golden, 22 to 24 minutes. They’ll deflate a bit after you let them cool: that’s expected!
Healthy Egg Tin Muffins

Variations on egg muffins

These healthy breakfast egg muffins are exactly what we love in the morning: they’re packed with vegetables and healthy protein! But if you like, you can customize egg muffins to have different variations. Add ½ cup additional mix-ins to the recipe below, or remove the spinach entirely and substitute about 1 to 1 ½ cups mix-ins. Here are some ideas (make sure they are finely chopped):

Important notes: You’ll want the veggies on the done side when you sauté them, so they don’t release too much moisture while baking. They should be finely chopped for good distribution. Also, make sure to keep the cottage cheese in the base recipe; or you can replace it with milk.

Egg Muffins Recipe

Storage info

The great part about these egg muffins? They keep very well! They’re perfect for storing in the refrigerator for meals all week.

  • Store refrigerated for up to 5 days: you can eat them cold, room temp, or re-warmed. Personally we like them room temp!
  • You can also freeze them for up to 3 months. Defrost by placing in the refrigerator overnight.

Another spin: crustless quiche!

This egg muffin recipe is a spin on our Crustless Spinach Quiche. So if you prefer, you can make this recipe in a pie pan and slice into wedges. Simply bake it for 25 to 30 minutes until puffed and golden. Head to the linked recipe for more details!

Crustless Quiche

More healthy breakfast and lunch ideas

You can never have enough healthy breakfast or lunch ideas, in our opinion at least! Here are some more of our favorite resources:

This egg muffin cups recipe is…

Vegetarian and gluten-free.

Healthy Breakfast Egg Muffins
Print
Egg Muffins

Egg Muffins


  • Author: Sonja Overhiser
  • Prep Time: 15 minutes
  • Cook Time: 25 minutes
  • Total Time: 40 minutes
  • Yield: 12
  • Diet: Vegetarian

Description

This egg muffins recipe makes the ideal healthy breakfast, lunch, or snack! Bake eggs in muffin tin cups, then refrigerate for quick meals.


Ingredients

  • 10 to 12 ounces frozen spinach*
  • 6 large eggs
  • ½ teaspoon dried oregano
  • ½ teaspoon kosher salt
  • ¼ teaspoon garlic powder
  • 1 cup cottage cheese
  • ¼ cup grated Parmesan cheese
  • ¼ cup chopped roasted red pepper (from a jar), plus more for topping
  • Fresh ground black pepper

Instructions

  1. Preheat oven to 375°F. Spray or grease a standard 12-cup muffin tin.
  2. Place the spinach in a colander and let warm water run over it until it is thawed, about 1 minute (some brands take a bit more effort to defrost: you can also use a microwave if necessary). Then use your hands to squeeze out as much excess liquid as you can.
  3. In a large bowl, whisk the eggs. Then stir in the oregano, salt, garlic powder, cottage cheese, grated Parmesan cheese, spinach, and roasted red pepper. Add a few grinds of fresh ground black pepper if you like.
  4. Fill each muffin cup three-quarters of the way to the top with the egg mixture. Sprinkle the tops with additional chopped roasted red pepper.
  5. Bake 22 to 24 minutes until set in the center and golden around the edges. Allow to cool for a few minutes (they’ll deflate, which is expected), and then run a butter knife around the edges of each muffin to loosen it and pop it out. Enjoy immediately or store refrigerated for up to 5 days: you can eat them cold, room temp, or re-warmed. (You can also freeze them for up to 3 months and defrost by placing in the refrigerator overnight.)

Notes

*Note: To customize the mix-ins in this recipe, substitute about 1 to 1 ½ cups mix-ins for the spinach. Try finely chopped sauteed broccoli, ham or bacon, caramelized onions, roasted peppers and onions or sautéed peppers, sauteed mushrooms, and so forth. You’ll want the veggies on the done side when you saute them, so they don’t release too much moisture while baking.

  • Category: Breakfast
  • Method: Baked
  • Cuisine: Breakfast

Keywords: Egg muffins

A Couple Cooks - Recipes worth repeating.

Colombian Chicken Sancocho (Sancocho de Pollo)

Sancocho de Pollo, a hearty soup almost like a stew, is a traditional dish in the Antioquia region of Colombia that combines potatoes, yuca, corn, plantains, and chicken. Colombian Chicken Sancocho Colombian Chicken Sancocho is the ultimate comfort food for my family and me when we’re craving chicken soup. In Colombia, “el almuerzo” is the […]

The post Colombian Chicken Sancocho (Sancocho de Pollo) appeared first on Skinnytaste.

Sancocho de Pollo, a hearty soup almost like a stew, is a traditional dish in the Antioquia region of Colombia that combines potatoes, yuca, corn, plantains, and chicken.

Bowl of Sancocho with rice and avocado
Colombian Chicken Sancocho

Colombian Chicken Sancocho is the ultimate comfort food for my family and me when we’re craving chicken soup. In Colombia, “el almuerzo” is the main meal eaten in the afternoon, and this soup is commonly eaten then. I hope you enjoy it as much as we do! More of my favorite Colombian recipes are Carne en Bistec (Steak with Onions and Tomatoes), Huevos Pericos (Scrambled Eggs), and Aji Picante.

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The bento-style lunches that TikTok star Jessica Woo packs for her three young kids are, in a word, amazing. “Let’s make some lunch for my kids!” Woo announces at the start of most of her cooking videos. In one, Woo molds an adorable bear out of white …

The bento-style lunches that TikTok star Jessica Woo packs for her three young kids are, in a word, amazing. “Let’s make some lunch for my kids!” Woo announces at the start of most of her cooking videos. In one, Woo molds an adorable bear out of white rice complete with eyes, mouth, and paws made of delicate nori cutouts. In another, she conjures an entire Squid Game-inspired spread featuring hot dog “squids” and the show’s iconic dalgona candy. It’s little surprise that Woo’s TikTok channel has more than 5.5 million followers. Her creations are enough to make us wonder: Can Woo make our lunches, too?

They’re also enough to stir up some feelings of, ahem, inadequacy, in even the best of us—case in point, this hilarious guy. But fear not: You don’t have to go all-out to improve your kid’s lunch situation. Even Woo agrees. “It's just the little things,” she says. Most of what’s so impressive about her meals is the presentation, she adds, and even small adjustments can have a major visual impact. “If you're packaging it in this pretty way, [the food itself] can literally be dinner leftovers,” she says.

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You don't just have to be meatless on Monday. You want to eat seasonally, sustainably, or just straight-up healthily, spending a day without meat is a great start to the week. What’s not so great is the mess my grain bowls, salads, or soups make. I’ve found they aren’t that easy to pack (anyone else spilled dressing in their bag??) and leave stray grains and splashes at my desk.

No, it’s the handheld, travel-ready, self-contained sandwiches that are true lunchtime heroes. They might leave behind some crumbs, but won't burden you with oily, bulky containers or utensils to clean and carry. Eat them desk-side, park-side, in 10 minutes or leisurely hour-long lunch break. Plus, cutting out meat doesn't limit how delicious sandwiches can be—go ahead and experiment with hearty grain breads, fillings, spreads, heat, or height. Add some salt and pepper for good measure. The next time you want a satisfying, low-mess meatless meal, make one of these 33 sandwiches. It doesn't even have to be Monday.

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Tuna Egg Salad is my go-to high-protein lunch when I need something quick – it takes about 15 minutes to make and can be meal prepped ahead. Tuna Egg Salad I’m always looking for ways to eat more protein throughout the day, and this easy lunch is a delicious way to do it! This tuna […]

The post Tuna Egg Salad appeared first on Skinnytaste.

Tuna Egg Salad is my go-to high-protein lunch when I need something quick – it takes about 15 minutes to make and can be meal prepped ahead.

Tuna Egg Salad
Tuna Egg Salad

I’m always looking for ways to eat more protein throughout the day, and this easy lunch is a delicious way to do it! This tuna salad recipe is a hybrid between tuna salad and egg salad. This easy lunch is gluten-free, dairy-free, whole30 and low-carb. I like to keep the salad simple, just hard boiled eggs, tuna and mayo but you can add more ingredients, such as celery or Dijon mustard. For more similar recipes, try this Classic Egg Salad, Low-Yolk Egg Salad, and Mayo-less Tuna Pasta Salad.

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The post Tuna Egg Salad appeared first on Skinnytaste.

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The post Spaghetti Squash Crust Pizza appeared first on Skinnytaste.

This low-carb Spaghetti Squash Crust Pizza is the only way I can get my husband to eat spaghetti squash – it’s that delicious!

Spaghetti Squash Pizza Crust
Spaghetti Squash Crust Pizza

This Spaghetti Squash Crust is a grain-free alternative to traditional pizza and a great way to get more vegetables and fiber. Along with spaghetti squash, I used egg, mozzarella, and parmesan to bind everything together and seasoned it was garlic and oregano. This veggie crust is so tasty – it’s even good as a snack without the sauce and cheese on top. For more of my favorite pizza recipes, try my bagel dough Margherita Pizza or this easy Cast-Iron Thin Crust Pizza made with tortillas.

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The post Spaghetti Squash Crust Pizza appeared first on Skinnytaste.

90 Lunch Ideas for 2022.

I love all of these lunch ideas for 2022! So many of my favorite meals to make ahead for lunches – all things you can prep the day before! Tons of flavor, super satisfying and nourishing meals. I’ve got over 90 lunch ideas for 2022 today! Lots of my faves all in one place. Whether […]

The post 90 Lunch Ideas for 2022. appeared first on How Sweet Eats.

I love all of these lunch ideas for 2022! So many of my favorite meals to make ahead for lunches – all things you can prep the day before! Tons of flavor, super satisfying and nourishing meals.

I’ve got over 90 lunch ideas for 2022 today! Lots of my faves all in one place.

Whether you are still working from home or heading into the office, these are lunch ideas for 2022 that you can make and prep ahead of time. Woohoo!

While I’m all about having a fried egg for lunch or topping my avocado toast with a fried egg or grilling and roasting some vegetables for lunch, when you work out of the home I know that just isn’t feasible. These are all dishes that you can make or prep ahead of time and ones that will taste great come lunch time.

That’s the biggest thing for me. No matter how fantastic the salad was that I would make for lunch when I sat behind a desk, whether it had croutons or last night’s chicken on top, it still tasted like a sad desk lunch and I just wanted something more delicious. Now I AM sharing a bunch of my favorite substantial salads below, but there are a ton of other lunch ideas here that range from soups to bowls to full blown meals! Eddie requires an actual MEAL, so there are some of those below too.

You can always find me sharing lunch ideas over on instagram too!

94 Lunch Ideas for 2022

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The post 90 Lunch Ideas for 2022. appeared first on How Sweet Eats.