HEALTHY RECIPES
Warm Bulgur Bowl with Mediterranean Flaked Tuna & Kalamata Olives
Medically Reviewed & Fact-Checked by FastingTracker Medical Board • Written by
Aly Owen •
Updated: Sep 21, 2026
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In This Article
Healthy
Wholesome nutty bulgur grain paired with flaked Mediterranean skipjack tuna, crisp cherry tomatoes, tender boiled egg, and rich Kalamata olives.
⏱ Prep: 10 min🍳 Cook: 15 min
Ingredients
- 60g Dry coarse bulgur
- 80g Tuna steak in spring water or olive oil
- 1 Large pasture-raised boiled egg
- 100g Sweet cherry tomatoes, halved
- 60g Crisp romaine lettuce
- 15g Kalamata olives, pitted
- 5ml Extra virgin olive oil
- 1 tbsp Fresh lemon juice
- Fresh parsley, sea salt, black pepper
Instructions
- Rinse bulgur and cook in salted boiling water for 12–15 minutes until tender. Fluff with a fork.
- Hard-boil the egg for 8 minutes, cool under cold water, peel, and quarter.
- In a shallow bowl, layer chopped romaine lettuce and warm cooked bulgur.
- Top with drained tuna, halved tomatoes, sliced egg, and olives.
- Whisk olive oil with fresh lemon juice, salt, and black pepper. Drizzle evenly and finish with chopped parsley.
🔬 Nutritionist Note: Bulgur has a low glycemic index of 46, ensuring a gradual glucose curve and sustained mental alertness throughout the afternoon.
Total Time
25 mins
Phases
Prep: 10m
Cook: 15m
Yield
1 servings
Nutrition
410 kcal
Ingredients
- 60g Dry coarse bulgur
- 80g Tuna steak in spring water or olive oil
- 1 Large pasture-raised boiled egg
- 100g Sweet cherry tomatoes, halved
- 60g Crisp romaine lettuce
- 15g Kalamata olives, pitted
- 5ml Extra virgin olive oil
- 1 tbsp Fresh lemon juice
- Fresh parsley, sea salt, black pepper
Instructions
- Rinse bulgur and cook in salted boiling water for 12–15 minutes until tender. Fluff with a fork.
- Hard-boil the egg for 8 minutes, cool under cold water, peel, and quarter.
- In a shallow bowl, layer chopped romaine lettuce and warm cooked bulgur.
- Top with drained tuna, halved tomatoes, sliced egg, and olives.
- Whisk olive oil with fresh lemon juice, salt, and black pepper. Drizzle evenly and finish with chopped parsley.
📚 Scientific Studies & Medical References (5 Sources) ▼
FastingTracker adheres to strict editorial standards, citing peer-reviewed clinical trials and authoritative medical institutions.
- New England Journal of Medicine (2019): de Cabo R, Mattson MP. Effects of Intermittent Fasting on Health, Aging, and Disease. N Engl J Med. 381(26):2541-2551. PubMed 31881139 • DOI
- Cell Metabolism (2014): Levine ME, Suarez JA, Brandhorst S, et al. Low Protein Intake and Periodic Fasting Promote Longevity and Autophagy. Cell Metab. 19(3):407-417. PubMed 24606898 • DOI
- Obesity (Silver Spring, 2018): Anton SD, Moehl K, Donahoo WT, et al. Flipping the Metabolic Switch: Understanding and Applying Health Benefits of Fasting. Obesity. 26(2):254-268. PubMed 29086496 • DOI
- Annual Review of Nutrition (2017): Patterson RE, Sears DD. Metabolic Effects of Intermittent Fasting. Annu Rev Nutr. 37:371-393. PubMed 28715993 • DOI
- Autophagy (2010): Alirezaei M, Kemball CC, Flynn CT, et al. Short-term fasting induces profound neuronal and systemic autophagy. Autophagy. 6(6):702-710. PubMed 20534972 • DOI
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