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Chilled Protein Salad

Ingredients

Salad Base

  • 1 cucumber peeled if the skin is tough, then sliced into thin rounds for crisp texture.
  • 1 avocado peeled and cut into half‑moon slices for creamy richness and healthy fats
  • 1/2 lemon juice of 1/2 lemon to brighten the flavour and protect the avocado from browning
  • 4 eggs boiled, cooled and chopped to add tenderness and extra protein
  • 2 tbsp parsley chopped, for fresh herbal notes and colour
  • 2 tbsp green onion chopped, for gentle sharpness and crunch
  • 1 can tuna drained thoroughly to keep the salad light and avoid excess liquid

Dressing

  • 2 tbsp Greek yoghurt for a creamy, light base
  • 1 tsp mustard to add subtle warmth and depth
  • to taste salt added gradually to avoid over‑seasoning
  • to taste black pepper or gentle heat and aroma

Instructions
 

  • Peel the cucumber if the skin feels tough, slice it into thin rounds, sprinkle lightly with salt and let it rest for five minutes so excess moisture can surface.
  • Gently squeeze the cucumber to remove the released liquid, ensuring the slices stay crisp and do not water down the salad.
  • Peel the avocado, cut it into neat half‑moon slices and toss it immediately with the juice of half a lemon to preserve colour and add freshness.
  • Boil the eggs, cook them for at least two minutes after the water reaches a steady boil, then transfer them to ice water for five minutes to stop the cooking process.
  • Peel the cooled eggs carefully and chop them into medium pieces that will hold their shape in the salad.
  • Drain the tuna thoroughly and flake it lightly so it distributes evenly without adding excess liquid.
  • Combine the cucumber, tuna, chopped eggs, parsley and green onion in a large bowl, mixing gently to keep the textures distinct.
  • In a small bowl, mix Greek yoghurt, mustard, salt and black pepper until the dressing becomes smooth and cohesive.
  • Add the avocado with its lemon juice to the salad, pour in the dressing and toss gently to coat all ingredients without crushing the avocado.
  • Serve the salad immediately to enjoy the crisp cucumber, creamy avocado and tender eggs at their freshest.

Nutrition

Serving: 230gCalories: 278kcalCarbohydrates: 8.4gProtein: 24.7gFat: 17.2gSaturated Fat: 3.8gPolyunsaturated Fat: 2.9gMonounsaturated Fat: 8.7gCholesterol: 188mgSodium: 410mgPotassium: 510mgFiber: 3.1gSugar: 3.2gVitamin A: 310IUVitamin C: 7mgCalcium: 58mgIron: 1.4mg