Tuna Power Garden Salad: Fresh, Filling, and Protein-Rich
Canned tuna made its debut in the early 1900s as a practical alternative to fresh fish, quickly gaining traction among home cooks and wartime households alike. With its long shelf life, mild flavor, and impressive protein content, it became a go-to ingredient during the Great Depression and beyond. Over time, it evolved from a simple sandwich filler to a global pantry essential, starring in everything from salads and pasta dishes to modern, health-conscious meals.
Tuna Power Garden Salad
Need a quick, protein-packed lunch that’s as fresh as it is satisfying?
This Tuna Power Garden Salad is your new go-to! With crisp greens, steamed broccoli, sweet red peppers, juicy tomatoes, hard-boiled eggs, and lean canned tuna, it’s a balanced, flavor-packed meal tossed in creamy low-fat ranch. Simple to prep, easy to love, and perfect for busy days when you still want something wholesome and delicious.
Ingredients for Tuna Power Garden Salad.
Ingredients
4 cups mixed greens
2 cups steamed broccoli, chopped (fresh or frozen; if using frozen, thaw and drain before steaming)
1 red pepper, sliced
1 tomato, chopped
4 tablespoons low-fat ranch dressing
2 hard-boiled eggs (prepackaged or freshly cooked), peeled and sliced into quarters
1 can (4 oz) water-packed tuna
Salt, to taste
Pepper, to taste
How to make Tuna Power Garden Salad
On a large plate or in a wide bowl, arrange the mixed greens and chopped vegetables as the base of the salad.
Mixed greens with broccoli, red pepper, and tomato.
Drizzle with ranch dressing and gently toss to coat everything evenly.
Ranch dressing drizzled on top of the mixed greens and vegetables.
Top the salad with tuna and the quartered eggs.
Salad topped with tuna and quartered hard-boiled eggs.
Finish with a pinch of salt and pepper to taste. Serve and enjoy!
Completed tuna salad with salt and pepper to taste.
THE RECIPE
Tuna Power Garden Salad
Canned tuna became popular in the early 20th century, providing an affordable, long-lasting protein option. First popularized in the United States, it became a kitchen staple thanks to its convenience and versatility. From sandwiches to casseroles, canned tuna quickly swam into hearts and homes, becoming a pantry favorite around the globe!
Ingredients
- 4 cups mixed greens
- 2 cups steamed broccoli, chopped (fresh or frozen; if using frozen, thaw and drain before steaming)
- 1 red pepper, sliced
- 1 tomato, chopped
- 4 tablespoons low-fat ranch dressing
- 2 hard-boiled eggs (prepackaged or freshly cooked), peeled and sliced into quarters
- 1 can (4 oz) water-packed tuna
- Salt, to taste
- Pepper, to taste
Instructions
- On a large plate or in a wide bowl, arrange the lettuce and chopped vegetables as the base of the salad.
- Drizzle with ranch dressing and gently toss to coat everything evenly.
- Top the salad with tuna and the quartered eggs.
- Finish with a pinch of salt and pepper to taste. Serve and enjoy!
Nutrition Facts
Calories
264Fat
10 gCarbs
18 gProtein
25 gFrequently Asked Questions
Q. Can I use any type of canned tuna for this recipe?
Yes! While water-packed tuna keeps it lighter, oil-packed tuna works too - just drain it well. Choose chunk light or solid white based on your texture preference.
Q. Can I use frozen broccoli instead of fresh?
Absolutely. Just thaw, drain, and steam it before adding to the salad. This keeps the texture tender and the salad from getting soggy.
Q. What’s the best way to hard-boil eggs for this salad?
Place eggs in a pot of cold water, bring to a boil, then simmer for 10-12 minutes. Cool in ice water, peel, and quarter. Prepackaged hard-boiled eggs also work well.
Q. Can I prep this salad ahead of time?
Yes! You can chop all the veggies and steam the broccoli ahead. Store components separately and assemble just before eating to keep everything fresh.
Q. What dressings go well besides ranch?
Try balsamic vinaigrette, lemon-tahini, or a light Italian dressing. Each adds a different flavor profile while keeping the salad balanced.
Q. How long do leftovers last in the fridge?
Store leftovers in an airtight container for up to 2 days. For best texture, keep the dressing on the side until ready to serve.
Colorful, satisfying, and full of clean protein, the Tuna Power Garden Salad makes eating well feel easy and delicious every time.
Meet Dr. Veronica Allende,
Founder of HealthWealth
Inspired by her Puerto Rican roots & Moroccan family, Dr. Veronica Allende blends culture, wellness & heart into every recipe. Her mission? To make healthy eating feel joyful, simple & full of meaning.
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