HEALTHY RECIPES
Tri-Color Quinoa Salad with Tuna, Sweetcorn & Soft-Boiled Egg
Medically Reviewed & Fact-Checked by FastingTracker Medical Board • Written by
Aly Owen •
Updated: Sep 21, 2026
✨ Key Takeaways
- Learn the best practices of intermittent fasting for optimal health.
- Understand how to track your fasting windows effectively.
- Discover the science-backed metabolic benefits of fasting.
In This Article
Vegetarian
Fluffy ancient grain quinoa tossed with high-protein chunk tuna, sweet summer corn, diced bell peppers, and a jammy farm-fresh egg.
⏱ Prep: 10 min🍳 Cook: 15 min
Ingredients
- 50g Dry quinoa (rinsed)
- 80g Chunk tuna in water (drained)
- 40g Sweet organic corn (steamed or canned)
- 1 Farm egg, cooked to soft-boiled (6.5 min)
- 50g Red bell pepper, finely diced
- 10g Fresh cilantro or parsley
- 5ml Extra virgin olive oil
- Juice of 1/2 lime
- Pink Himalayan salt, freshly ground pepper
Instructions
- Simmer quinoa in 100ml water with a pinch of salt for 15 min until water is absorbed. Let steam covered for 5 min, then fluff.
- Boil egg for 6.5 minutes for a jammy yolk, plunge in cold water, peel, and halve.
- In a salad bowl, toss cooked quinoa, flaked tuna, sweetcorn, and diced peppers.
- Whisk olive oil, lime juice, salt, and pepper; fold into quinoa salad.
- Garnish with soft egg halves and freshly chopped cilantro.
🔬 Nutritionist Note: Quinoa is a complete protein containing all 9 essential amino acids, promoting steady muscle recovery post-fast.
Total Time
25 mins
Phases
Prep: 10m
Cook: 15m
Yield
1 servings
Nutrition
430 kcal
Ingredients
- 50g Dry quinoa (rinsed)
- 80g Chunk tuna in water (drained)
- 40g Sweet organic corn (steamed or canned)
- 1 Farm egg, cooked to soft-boiled (6.5 min)
- 50g Red bell pepper, finely diced
- 10g Fresh cilantro or parsley
- 5ml Extra virgin olive oil
- Juice of 1/2 lime
- Pink Himalayan salt, freshly ground pepper
Instructions
- Simmer quinoa in 100ml water with a pinch of salt for 15 min until water is absorbed. Let steam covered for 5 min, then fluff.
- Boil egg for 6.5 minutes for a jammy yolk, plunge in cold water, peel, and halve.
- In a salad bowl, toss cooked quinoa, flaked tuna, sweetcorn, and diced peppers.
- Whisk olive oil, lime juice, salt, and pepper; fold into quinoa salad.
- Garnish with soft egg halves and freshly chopped cilantro.
📚 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
🚀 Track Your Fasting Windows Effortlessly
Join over 50,000+ people using Fasting Tracker on Android and iOS to time eating windows, calculate ketosis stages, and hit your target weight.
⚡ 30-Second Interactive Assessment
Find Your Ideal Fasting Protocol
Answer 3 quick questions to calculate the safest and most effective intermittent fasting schedule for your body.
Step 1 of 3
1. What is your primary health goal?
2. What is your fasting experience?
3. How does your typical morning look?
🥗 Best Meals to Break Your Fast
Gentle, nutrient-dense dishes designed to avoid insulin spikes and digestive discomfort when exiting your fast.
