🌅 Breakfasts Toast & bowls 🇪🇸 Spain Vegan option Gluten-free Lactose-free Low calorie 🏠 Basic pantry

Protein Bowl with Tuna, Tomato and Boiled Egg

Name: Protein Bowl with Tuna, Tomato and Boiled Egg
Prep time: 4 min
Cook time: 4 min
Total time: 8 min
Yield: 1 servings
Cuisine: Spain
Ingredients: 100 g natural tuna from a can; 2 hard-boiled eggs; 100 g cherry tomatoes; 20 g black olives; 1 tbsp olive oil; salt; oregano

A salty breakfast high in protein for those who don't want something sweet in the morning. Protein-rich recipe ready in just 8 minutes.

⏱ 8 min

📋 4 min prep

🔥 4 min cook

🍽 1 servings

🔥 340 kcal · calories per serving

easy

Protein Bowl with Tuna, Tomato and Boiled Egg

A salty breakfast high in protein for those who don't want something sweet in the morning.

Ingredients

How many are you cooking for?

Original recipe for 1 servings

100 g natural tuna from a can
2 hard-boiled eggs
100 g cherry tomatoes
20 g black olives
1 tbsp olive oil
salt
oregano

Step by step

Follow the timeline: technique icon, time and temperature when relevant.

Step 1 Cook

Drain the tuna and mix it with the cherry tomatoes and olives
Step 2 Prep

Place in a bowl with the broken eggs. Keep chilled until serving so the flavors settle.
Step 3 Prep

Season with oil, salt, and oregano. Be careful with the timing: the perfect point makes all the difference.

Storage

Store in the fridge in a sealed container for 2–3 days. Serve cold; no need to reheat. Do not freeze.

Chef tips

Prep the night before when you can: it saves morning time.
Adjust sweetness or acidity to taste just before serving.
For meal prep, keep crunchy toppings separate.

Allergens

Fish

Diet

Not vegetarian (contains animal products)

Variations

Substitutions for a vegan version

Instead of: egg

Use: crumbled firm tofu or chickpea flour mixed with water

Why: Eggs bind and provide protein; tofu or chickpeas serve a similar function in sautés and frittatas.

Tip: For scrambled eggs, use tofu; for binding doughs, 1 tablespoon of chickpea flour + 2 tablespoons of water per egg.

Other variations

Lighter version: reduce the olive oil to 1 tablespoon and increase the vegetables in Protein Bowl with Tuna, Tomato and Boiled Egg.
Batch cook: double the quantities and store in containers for up to 3 days in the refrigerator.

Quick summary

At-a-glance while you cook. Full details are in the step-by-step.

1 Drain the tuna and mix it with the cherry tomatoes and olives
2 Place in a bowl with the broken eggs. Keep chilled until serving so the flavors settle.
3 Season with oil, salt, and oregano. Be careful with the timing: the perfect point makes all the difference.