When you want a light yet nutritious dish without spending long at the stove, a salad with tuna, egg, and corn comes to the fore. It was exactly this recipe, filmed in an Instagram video, that food blogger Anastasia Tsarova (@tsarlova_n) published, and its breakdown is provided by Styler — the entertainment project of RBC-Ukraine (styler.rbc.ua). Tuna and eggs make the dish a good source of protein, while Greek yogurt in the dressing adds a touch of tenderness and freshness to the flavor.
Ingredients and preparation order
The salad is assembled from simple ingredients: fresh onion and pickled cucumbers are finely chopped, eggs are boiled until cooked, cooled, peeled, and grated. Tuna from the can is thoroughly drained of liquid so the salad doesn't turn out watery, and the corn is also freed from excess moisture. In a large bowl, the tuna, onion, cucumbers, corn, and eggs are combined, while Greek yogurt is separately mixed with mustard. The sauce is added to the main ingredients, everything is salted and peppered to taste and stirred — the salad is ready to serve.
Caloric and protein value
According to Styler's calculations, the entire salad contains approximately 475 kcal and 65 g of protein, making it a full lunch or a filling dinner. Protein comes from several sources at once — tuna, eggs, and Greek yogurt — so the dish is well-satiating and suits those who watch their diet. Corn adds a light sweetness, cucumbers add crunch, and the yogurt-mustard dressing makes the taste fresher.
Why protein matters in your diet
Protein is needed by the body for building and maintaining muscles, and it is also part of many functional molecules, including hormones and enzymes. The World Health Organization notes that for most adults, protein accounts for roughly 10–15% of the daily diet. Scientific reviews indicate that protein enhances the feeling of satiety, and during weight loss an adequate amount helps better preserve muscle mass. At the same time, a high protein content alone does not guarantee weight loss: overall caloric intake, balance, and individual needs remain important.
Practical serving options
If desired, the salad can be refrigerated for a few minutes so the flavors meld better. The finished dish can be served as is or wrapped in lavash — making it convenient to take on the go or to work as a snack option. The result is a healthy dish that doesn't look boring: it's prepared in just a few minutes from a few simple ingredients, and the outcome is well-satiating and easily fits into an everyday menu.
