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This easy tuna egg and vegetable skillet is packed with tuna, eggs, fresh vegetables, and cheese—all cooked together in one pan.
It’s golden on the outside, tender and flavorful inside, and makes a satisfying high-protein breakfast, lunch, or quick dinner.
Watch the Full Video Recipe Below
Ingredients
- 1 tomato, diced
- 2 white mushrooms, diced
- ½ onion, diced
- 10 g fresh parsley, finely chopped
- 1 can tuna, well drained
- 4 eggs
- 50 g cheddar cheese, shredded
- 30 g all-purpose flour
- Salt, to taste
- Black pepper, to taste
- 1 tablespoon olive oil
Instructions
1. Prepare the Vegetables
Cut 1 tomato into small cubes and transfer to a large mixing bowl.
Dice 2 white mushrooms and ½ onion and add them to the bowl.
Finely chop about 10 g fresh parsley and add it as well.
2. Add the Tuna and Eggs
Drain 1 can of tuna thoroughly and add it to the vegetables.
Crack in 4 eggs.
Season with salt and black pepper.
3. Add the Cheese and Flour
Add 50 g shredded cheddar cheese. You can substitute mozzarella or another cheese you have at home.
Add 30 g all-purpose flour.
Mix thoroughly until all the ingredients are evenly combined.
4. Cook the First Side
Preheat a nonstick skillet over medium heat.
Add 1 tablespoon olive oil.
Pour the tuna mixture into the skillet and spread it evenly, smoothing the surface to form a large round.
Cover with a lid, reduce the heat to medium-low, and cook for 5–8 minutes.
5. Flip
Remove the lid.
Place a large plate over the skillet and carefully invert the tuna and egg skillet onto the plate.
Gently slide it back into the pan with the uncooked side facing down.
6. Finish Cooking
Cover again and cook over medium-low heat for another 3–5 minutes, or until the center is completely cooked and both sides are golden brown.
7. Serve
Transfer to a serving plate.
Cut into wedges or smaller pieces and serve warm.
It’s hearty without being complicated—tuna and eggs provide plenty of protein, while the tomato, mushrooms, onion, and parsley add flavor and texture.
Tips
Drain the tuna thoroughly. Too much liquid can make the mixture difficult to set and flip.
Dice the vegetables fairly small. This helps the skillet hold together and cook evenly.
Don\’t rush the first side. Make sure the bottom is properly set before attempting to flip it.
Use medium-low heat. Because this is quite thick, lower heat gives the center enough time to cook without burning the outside.
Use a plate to flip it. This is much safer than trying to flip such a large, heavy mixture with a spatula.
Estimated Nutrition
| Nutrition | Per Serving |
|---|---|
| Calories | ~245 kcal |
| Protein | ~20 g |
| Carbohydrates | ~10 g |
| Fat | ~14 g |
| Fiber | ~1 g |
| Sugar | ~3 |
Whole recipe: approximately 980 kcal and 80 g protein。