If you are working on easy ways to improve your diet, adding more salads is a good option. Salads can be so versatile. They aren’t just about lettuce, but are a canvas for lean protein, beans, nuts, seeds and other vegetables and fruits.

Topping your salad with these heart healthy options improves nutrition, and in addition, flavor. Take a look at this delicious salad. I saved time by using a packaged mixed spring mix and shredded carrots. Added a sliced hard cooked egg (protein and choline) and some chopped pistachios (fiber and healthy fat), and a bunch of tomatoes and apple slices (more potassium and vitamin C and A). Delicious!

Check out all of our books for more information about healthy eating and a DASH lifestyle. 

Find this easy recipe for High Protein Spring Mix with Tuna and Egg in DASH Diet for Two.

5 from 1 vote

High Protein Spring Mix with Tuna and Egg

This salad boasts over 20 grams of protein. Use pouch tuna and keep hard-cooked eggs in the refrigerator to save time.
Servings 2 servings
Author Rosanne Rust MS RDN, www.rustnutrition.com


  • 2 2.6-ounce pouches of albacore tuna
  • 2 hard cooked eggs chopped
  • 2 TB plain Greek yogurt
  • 1 TB mayonnaise
  • ¼ tsp dried dill
  • ¼ cup chopped celery
  • 2 TB minced onion
  • 4 cups Spring mix washed
  • 1 cup grape tomatoes halved
  • ½ cup finely chopped yellow bell peppers
  • 1 TB extra virgin olive oil
  • 1 TB apple cider vinegar


  • Mix tuna, eggs, yogurt, mayonnaise, dill, celery and onion in a medium bowl until well mixed.
  • Divide spring mix onto two plates. Add the tomatoes, and peppers .Dress the greens with oil and vinegar
  • Top the salad with a large scoop of the tuna mixture.


This low sodium salad comes together in 30 minutes or less.
Yield 2 servings
Prep 15 min. / Cook 10 min.