How to Mix Tuna With Egg Whites may earn compensation through affiliate links in this story.
Egg whites offer plenty of protein and few calories.
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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


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.


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

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