How to Mix Tuna With Egg Whites

Two hard boiled eggs
Egg whites offer plenty of protein and few calories. (Image: Kanawa_Studio/iStock/Getty Images)

Tuna with egg whites is easy to make, low in calories and carbohydrates, and high in protein. One can of tuna with three egg whites will provide you with a total of 32 g of protein. It is the ideal meal for someone who is on a low-carbohydrate diet or who simply wishes to add more protein to his diet. This meal fits well into most budgets, as it is possible to make this dish for about $1.

Step 1

Place three eggs in a saucepan and cover them with water. Bring the water to a boil. Remove the saucepan from the heat and allow it to sit for 25 minutes.

Step 2

Fill a bowl with cold water and place the eggs in it for five minutes. Remove the eggs and peel them. Discard the yolks.

Step 3

Place the boiled egg whites on a cutting board and chop them into 1/2-inch pieces.

Step 4

Drain one can of tuna and place the tuna into a bowl. Add the chopped eggs whites and 2 tbsp. of mayonnaise, as well as salt and pepper to taste. Stir until the tuna and egg whites are thoroughly coated with mayonnaise.

Step 5

Serve the mixture on a bed of lettuce, with crackers or in a sandwich.

Things You'll Need

  • 3 eggs

  • Small saucepan

  • Bowl

  • Chef's knife

  • Cutting board

  • 1 can water-packed tuna, 5 oz.

  • 2 tbsp. mayonnaise

  • Salt

  • Pepper

Tip

Choose nonfat or low-fat mayonnaise to reduce the calorie count of this dish. These versions may contain more sugar than the full-fat version -- a negative if you are limiting carbohydrates in your diet.

To spice the dish, add 1 tsp. of mustard along with 1 tbsp. of finely minced onion.

For an Indian flavor, add 1/2 tsp. of curry powder to your tuna-and-egg-white salad. Curry powder contains turmeric, which has anti-inflammatory compounds that can help to improve health.

To keep the number of carbohydrates in your meal low, wrap the tuna in romaine lettuce leaves or a low-carbohydrate wrap rather than serving it on bread.

Warning

Avoid oil-packed tuna, as it can add more than 100 calories of fat to the recipe.

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