---
title: "A Filling Tuna Salad in 10 Minutes: 65 g of Protein and 475 kcal in One Bowl"
description: "Food blogger Anastasia Tsarova shared a recipe for a quick salad with tuna, egg, and corn: about 475 kcal and 65 g of protein per portion make it a filling lunch or dinner without long cooking."
date: 2026-09-07T14:34:01.000Z
lang: en
url: https://xab.info/en/posts/filling-tuna-salad-in-10-minutes-65g-protein
tags: [tuna-salad, protein-meal, quick-recipe, healthy-eating, greek-yogurt]
publisher: "XAB.info"
---

# A Filling Tuna Salad in 10 Minutes: 65 g of Protein and 475 kcal in One Bowl

![Hearty tuna salad with egg, corn and red onion rings in a ceramic bowl — 65 g protein in 10 minutes](https://xab.info/media/2026/09/07/sitnyy-salat-s-tuntsem-za-10-minut-65-g-belka/sitnyy-salat-s-tuntsem-za-10-minut-65-g-belka-1.webp)

## 🎯 Key Points

- A salad with tuna, egg, corn, and cucumber is prepared in just a few minutes from simple ingredients.
- One portion contains approximately 475 kcal and 65 g of protein from tuna, eggs, and Greek yogurt.
- The WHO recommends that protein make up about 10–15% of an adult's daily diet.
- The dish can be served as is or wrapped in lavash for a snack on the go.

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](https://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.

## 🔍 Fact-Check Verification

- [Instead of a heavy dinner: a filling tuna salad that's ready in just a few minutes](https://styler.rbc.ua/ukr/deliciously/zamist-vazhkoyi-vecheri-sitniy-salat-iz-tuntsem-1788787541.html) - Первоисточник рецепта: состав, ~475 ккал, 65 г белка, заправка из греческого йогурта и горчицы, ссылка на видео Анастасии Царловой.
- [Tuna, avocado, and a drop of lemon — a light dinner you'll never get tired of](https://www.newsinfo.ru/articles/tuna-avocado-salad-4ov/947707/) - Подтверждено по источнику newsinfo.ru
- [I take tuna and rice — it turns into a salad that the whole family loves](https://www.newsinfo.ru/articles/tuna-crispy-rice-2ea/949119/) - Подтверждено по источнику newsinfo.ru
- [I take potatoes, tuna, and eggs: the salad is so filling that it easily replaces dinner](https://news.ru/society/beru-kartoshku-tunec-i-yajca-salat-poluchaetsya-nastolko-sytnym-chto-legko-zamenyaet-uzhin) - Контекстный источник по теме сытных салатов с тунцом и яйцом; не противоречит данным Styler.

## ❓ FAQ

### Q: How many calories and how much protein are in the tuna salad recipe?
**A:** According to Styler's calculations, the entire salad contains approximately 475 kcal and 65 g of protein, making it a full lunch or dinner.

### Q: What is the salad dressing made of?
**A:** The dressing is made from Greek yogurt mixed with mustard; salt and pepper are added to taste.

### Q: Can I take this salad with me?
**A:** Yes, the finished dish can be served as is or wrapped in lavash — it's a convenient snack option for the road or for work.

### Q: Why is this salad considered high in protein?
**A:** Protein comes from several ingredients at once: tuna, eggs, and Greek yogurt, so the dish is well-satiating.