Tuna quinoa salad
Our tuna quinoa salad recipe explodes with flavour from a variety of vegetables. Quinoa is paired with green beans, sweet peppers, crisp carrot strips, and tender spinach, and topped with a sweet and tangy honey mustard dressing. Ideal for a light lunch or a late supper, this salad will instantly uplift and satisfy.
Ingredients
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300 g
Quinoa
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4
Eggs
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500 g
Green beans, cooked
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2
Pepper, diced
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400 g
Carrots, cut into thin strips
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200 g
Spinach
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2 cans
Tuna in water (drained weight: 280 g)
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Dressing
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1 tsp
Honey
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1 tsp
Sweet mustard
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¼ tsp
Salt
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Topping
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50 g
Almonds or walnuts, roughly chopped
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Instructions
Recipe tips
It’s often the small details that make the biggest impact in the kitchen, so we’re sharing the tips we rely on when cooking and creating recipes
Fluffy quinoa starts with the right cooking method. Before cooking, thoroughly rinse quinoa with cold water using a sieve to remove any natural bitterness. Once rinsed, add the quinoa to a pan of lightly salted water and cook it for around 10 minutes, until the grains are tender and separate easily. When ready, the quinoa should fluff up easily with a fork.
Toasting nuts is a simple way to add crunch and deepen their flavour. Almonds and walnuts work particularly well and become more aromatic and crispier once lightly toasted. Use a dry pan over medium heat and toast the nuts for a few minutes, stirring often so they colour evenly without burning. As soon as they turn a light golden colour and smell nutty, remove them from the heat and let them cool before using.
FAQ: Questions about tuna quinoa salad
Our FAQ will uncover everything you need to know, including answers to common questions, to help you create the best tuna quinoa salad possible.
How do I boil the eggs perfectly for my tuna quinoa salad?
To boil eggs for your tuna quinoa salad, place the eggs in a saucepan and cover with cold water. Bring to a boil over medium-high heat, then cook for 7 minutes for slightly soft yolks or 8–9 minutes for firmer yolks. Transfer the eggs straight to a bowl of ice water and leave them to cool for 7–10 minutes to stop the cooking and make peeling easier. Once cooled, crack and peel the eggs before adding them to the salad.
How long can I store the tuna quinoa salad?
Any leftover tuna quinoa salad can be stored in an airtight container in the fridge for 3–4 days. To maintain the best texture, keep the dressing in a separate container and add it to the salad just before serving. This prevents the quinoa, tuna, eggs, and vegetables from becoming soggy. Halved eggs are best stored separately and used within 3 days. Chopped nuts are best added just before serving to keep their crunch.
Can I make the tuna quinoa salad ahead of time?
It is possible to make tuna quinoa salad 2–3 days in advance to save time on busy days. Cook the quinoa as instructed for 10 minutes and allow it to cool completely. Store it in an airtight container in the fridge and use within 4 days. Boil the eggs, cook the green beans, and cut the peppers and carrots, then store these separately for up to 3 days. The dressing can be mixed ahead of time and kept in the fridge for up to 5 days. The skyr dressing, chopped nuts, and boiled eggs are best added fresh for optimal texture, flavour, and appearance.
Nutritional values per serving
Energy:
440 Kcal
| Energy distribution % | Nutritional values per serving | |
|---|---|---|
| Fibre | - | 15.1 g |
| Protein | 41.2 % | 44.6 g |
| Fat | 31.2 % | 15.5 g |
| Carbohydrates | 27.6 % | 29.9 g |
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Try our vibrant tuna quinoa salad
If you have become somewhat bored with salads, this recipe will transform how you see them, as it is a complete feast for the senses. A blend of colourful ingredients, contrasting textures, and nutty quinoa merge to create a taste explosion you will want to dig into again and again. Fluffy quinoa is adorned with crisp green beans, refreshing peppers, and tender spinach, enhanced with salty tuna.
Packed with mixed vegetables and eggs
This quinoa and tuna salad is filled with a colourful mix of vegetables, including green beans, peppers, carrots, and spinach. The green beans and peppers add freshness, while the carrots bring a light crunch and the spinach softens slightly when mixed through. Eggs and tuna add richness and contrast, with fluffy quinoa tying everything together and a zesty dressing bringing the flavours into balance.
Serve with creamy skyr dressing with honey and mustard
This skyr dressing with honey and mustard works beautifully with the fresh, crunchy vegetables and tender quinoa. Sweet, sticky honey is a heavenly match for the sliced raw carrots, peppers, and green beans, while zingy mustard cuts through the thick texture of plain skyr, adding a tangy note. Skyr is used as the base for the dressing because it has a natural tang that balances the sweetness of honey and the sharpness of mustard.
Easy for meal prep or lunch and dinner
Unlike many other recipes, you do not need ample time to whip up this tuna and quinoa salad. The speed of this dish is one of the reasons it is ideal for meal prep, lunch, or dinner... the choice is yours!
When making this meal ahead of time, the individual elements are easy to prepare and bring together when needed, so the salad stays fresh, varied, and enjoyable whenever you choose to serve it.
Find more ideas in 7 delicious high-protein salads and high-protein lunch ideas, or explore related recipes such as tuna pasta salad, chicken and avocado salad, chickpea salad, and beluga lentil salad.
Make it your own
Have some fun with this recipe by changing ingredients around and playing with different flavour combinations. For a Mediterranean take, add Kalamata olives, artichoke hearts, and a drizzle of high-quality extra virgin olive oil.
Also, sprinkle some toasted sunflower or pumpkin seeds over the salad before serving for added crunch. Consider adding a handful of halved cherry tomatoes, diced cucumber, and thinly sliced red onions for a juicy, crunchy addition. A spritz of lemon juice and zest before serving adds a subtle hum of citrus flavour and flecks of welcoming yellow.
Want to keep exploring? Browse high-protein high-fibre recipes for high-protein high-fibre meals, or discover meat-free options in high-protein vegetarian meals.
