Go Back
High-protein tuna and egg toast with capers and balsamic glaze on whole-grain bread
Avatar photoSavory Weekend

High-Protein Tuna and Egg Toast with Capers

Creamy tuna and egg toast with capers, Greek yogurt instead of mayo, and a light balsamic finish. About 35 g of protein per toast and ready in 15 minutes.
Print Recipe Pin Recipe
Prep Time 10 minutes
Cook Time 5 minutes
Total Time 15 minutes
Servings: 2 toasts
Course: Breakfast, Lunch
Cuisine: Mediterranean
Calories: 370
Ingredients Method Notes

Ingredients
  

  • 5 oz canned tuna (150 g drained), packed in water or its own juice, drained well
  • 2 large eggs (100 g), hard-boiled and peeled
  • 1/2 cup plain Greek yogurt (100 g, slightly scant), unsweetened
  • 1 tbsp capers (10 g), drained, rinsed if salt-packed
  • 1 tbsp extra virgin olive oil (15 ml)
  • 2 slices whole-grain bread (80 g total), sturdy
  • 1 tsp balsamic glaze (5 ml)
  • 1/4 tsp ground black pepper
  • salt to taste

Method
 

  1. If you don't have hard-boiled eggs ready, gently lower 2 eggs into boiling water and cook for 10–12 minutes, then cool in ice water for 5 minutes. Peel and place in a medium bowl.
  2. Add the drained tuna, Greek yogurt, and capers. Mash with a fork until combined but still a little chunky.
    Mashing tuna, hard-boiled eggs, Greek yogurt, and capers with a fork in a bowl
  3. Add black pepper, salt, and olive oil. Mix, taste, and adjust.
    Add pepper
  4. Toast the bread until golden and crisp.
  5. Divide the mixture between the two slices and spread evenly.
    Spreading creamy tuna and egg mixture on toasted whole-grain bread
  6. Drizzle with balsamic glaze and serve immediately. Add fresh herbs or extra capers if desired.
    Two slices of high-protein tuna and egg toast with capers

Notes

  • Times assume hard-boiled eggs are ready. Boiling from scratch adds about 12 minutes plus cooling.
  • 5 oz is the drained weight of the tuna. A standard 5-oz can yields about 4 oz once drained.
  • Taste before salting — capers and canned tuna are already salty.
  • The mixture keeps up to 3 days in an airtight container in the refrigerator. Toast the bread and assemble just before eating.
  • Nutrition is estimated with 2% Greek yogurt and tuna packed in water.