This High-Protein Mediterranean Orzo Salad with Tuna, White Beans & Boiled Eggs is a fresh, satisfying meal packed with protein, fiber, and vibrant Mediterranean flavors. Tender orzo is combined with crisp lettuce, cucumber, tomatoes, radishes, white beans, tuna, and perfectly boiled eggs for a colorful salad that’s filling enough for lunch or dinner. If you enjoy wholesome, protein-rich meals, be sure to try our Tofu Salad for another delicious and nutritious option.
Everything is tossed with a simple homemade vinaigrette made with balsamic vinegar, extra virgin olive oil, garlic, Dijon mustard, fresh basil, salt, black pepper, and chili flakes, adding a bright, tangy flavor to every bite. If you’d like to learn more about the health benefits and culinary uses of Black Pepper, don’t miss our dedicated guide. This easy make-ahead salad is perfect for meal prep, picnics, or a healthy weekday meal.
If you enjoyed this High-Protein Mediterranean Orzo Salad with Tuna, White Beans & Boiled Eggs, explore more wholesome and protein-packed recipes on our site. Our Tofu Salad is a fresh, plant-based option loaded with nutrients is an another satisfying choice that’s perfect for meal prep or a light lunch. To learn more about one of the key seasonings used in this recipe, check out our Black Pepper guide, where you’ll discover its nutritional value and everyday culinary benefits.
High Protein Tuna Salad
Ingredients
- 2 eggs
- 1 tbsp salt divided
- 120 g orzo
- 90 g lettuce chopped
- 240 g white beans drained and rinsed
- 210 g cocktail tomatoes halved
- 120 g radishes sliced
- 150 g cucumber chopped
- 150 g tuna drained
- 60 g Kalamata olives
- 60 g red onion thinly sliced
- 60 g feta cheese
- For the Basil Vinaigrette
- ¼ cup balsamic vinegar
- ½ cup olive oil
- ½ tsp salt
- ¼ tsp black pepper
- ¼ tsp chili flakes
- 1 garlic clove
- 1 tbsp mustard
- 5 fresh basil leaves
Instructions
- Boil the eggs: Place the eggs in boiling water and cook for 10 minutes. Peel and cut each egg into 4 pieces.
- Cook the orzo: Bring salted water to a boil. Add the orzo and cook for 12 minutes, or according to the package directions. Drain well and set aside to cool slightly.
- Make the vinaigrette: Add balsamic vinegar, olive oil, salt, black pepper, chili flakes, garlic, mustard, and fresh basil leaves to a blender. Blend until smooth and well combined.
- Prepare the vegetables: Add chopped lettuce, white beans, cocktail tomatoes, radishes, cucumber, Kalamata olives, and red onion to a large salad bowl.
- Add the orzo and tuna: Add the cooked orzo and drained tuna to the bowl.
- Add eggs and feta: Gently add the quartered eggs and crumbled feta cheese.
- Dress the salad: Pour the basil vinaigrette over the salad.
- Toss and serve: Gently toss everything together until evenly coated with the vinaigrette. Serve immediately.