Anti-Inflammatory Creamy Tuna & Egg Power Salad
A Gut-Healing, High-Protein, Anti-Inflammatory Meal for Weight Loss, Brain Health, and Heart Wellness
Description
This Anti-Inflammatory Creamy Tuna & Egg Power Salad is a nutrient-dense, protein-rich dish designed to support reduced inflammation, gut health, and overall wellness. Made with omega-3–rich tuna, antioxidant-packed herbs, healthy fats, and inflammation-fighting spices, this recipe is perfect for anyone following an anti-inflammatory diet, Mediterranean diet, low-carb lifestyle, or high-protein meal plan.
Unlike traditional tuna or egg salads loaded with inflammatory oils and refined ingredients, this version uses clean, whole-food ingredients that actively help fight chronic inflammation. It’s ideal for meal prep, quick lunches, post-workout meals, or a light dinner that keeps you full without spiking blood sugar.
This dish is especially beneficial for people dealing with joint pain, autoimmune conditions, digestive inflammation, hormonal imbalance, or brain fog, while still being flavorful and satisfying.
Why This Is an Anti-Inflammatory Recipe
Inflammation is the root cause of many chronic diseases, including heart disease, arthritis, diabetes, and cognitive decline. This recipe focuses on ingredients proven to lower inflammatory markers:
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Omega-3 fatty acids from tuna
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Choline and antioxidants from eggs
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Polyphenols from herbs and spices
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Healthy fats instead of refined oils
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No added sugar or processed fillers
Ingredients (Serves 4)
Protein Base
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2 cans (5 oz each) wild-caught tuna, drained
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4 hard-boiled eggs, chopped
Creamy Anti-Inflammatory Dressing
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½ cup avocado oil mayonnaise or Greek yogurt
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1 tablespoon extra virgin olive oil
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1 tablespoon Dijon mustard (optional, no sugar)
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1 tablespoon fresh lemon juice
Flavor & Anti-Inflammatory Boosters
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¼ cup green onions, finely chopped
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2 tablespoons fresh parsley or dill
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½ teaspoon turmeric powder
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¼ teaspoon black pepper (activates turmeric)
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½ teaspoon garlic powder or 1 fresh garlic clove
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Sea salt to taste
Optional Add-Ins
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Finely chopped celery (gut health & crunch)
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Capers or pickles (anti-oxidant boost)
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Red onion (anti-inflammatory quercetin)
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Avocado chunks for extra healthy fats
Step-by-Step Instructions
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Prepare the Eggs
Hard-boil the eggs, cool completely, peel, and chop into small pieces. -
Flake the Tuna
Drain tuna thoroughly and flake with a fork to remove excess moisture. -
Make the Dressing
In a bowl, whisk together avocado mayo, olive oil, lemon juice, mustard, turmeric, black pepper, garlic, and salt. -
Combine Ingredients
Add tuna, eggs, green onions, herbs, and any optional vegetables to the dressing. -
Mix Gently
Fold everything together until creamy but not mushy. -
Taste & Adjust
Add more lemon, herbs, or seasoning as needed. -
Chill & Serve
Refrigerate for 20–30 minutes to allow flavors to develop.
How to Serve This Anti-Inflammatory Salad
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On mixed greens or spinach
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In lettuce wraps (low-carb & keto-friendly)
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With gluten-free crackers
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Inside whole-grain or sourdough bread
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As a meal prep protein bowl
Health Benefits
1. Reduces Chronic Inflammation
Omega-3 fatty acids from tuna help reduce inflammatory cytokines and support joint and heart health.
2. Supports Brain Function
Eggs provide choline, essential for memory, focus, and cognitive performance.
3. Gut-Friendly & Low-Glycemic
No refined sugars or inflammatory oils make this ideal for blood sugar balance.
4. High Protein for Weight Loss
Keeps you full longer, reduces cravings, and supports muscle repair.
5. Heart-Healthy Fats
Avocado oil and olive oil improve cholesterol ratios and reduce oxidative stress.
Storage & Meal Prep Tips
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Store in an airtight container for up to 3 days
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Do not freeze (texture will change)
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Stir before serving if stored overnight
Related High-CPM Keyword Questions (SEO Optimized)
Frequently Asked Questions
Is tuna and egg salad anti-inflammatory?
Yes, when made with healthy fats and anti-inflammatory spices, tuna and egg salad can significantly reduce inflammation.
What is the best anti-inflammatory lunch for weight loss?
High-protein meals like tuna egg salad with olive oil and herbs are ideal for fat loss and inflammation reduction.
Can I eat tuna every day on an anti-inflammatory diet?
Yes, but limit to 2–3 times per week and choose wild-caught tuna to avoid heavy metals.
Is this recipe good for arthritis and joint pain?
Absolutely. Omega-3s, turmeric, and olive oil are clinically linked to reduced joint inflammation.
What foods fight inflammation the fastest?
Omega-3 fish, eggs, olive oil, turmeric, leafy greens, and herbs are among the top anti-inflammatory foods.
Is this recipe keto or low-carb friendly?
Yes. It is naturally low in carbohydrates and suitable for keto and paleo diets.
Does egg salad increase inflammation?
Not when made without processed oils and sugar. Eggs themselves are anti-inflammatory for most people.
Final Thoughts
This Anti-Inflammatory Creamy Tuna & Egg Power Salad is more than just a quick meal—it’s a functional food designed to nourish your body, calm inflammation, and support long-term health. With simple ingredients and powerful benefits, it’s a perfect addition to any clean-eating or wellness-focused lifestyle.
