Egg Whites And Tuna Scramble (A Bodybuilder’s Favorite)

Assuming you’re a bodybuilder (or interested in fitness, health, and wellness), chances are you love eggs. And what’s not to love? They’re a great source of protein, low in calories and fat, and can be cooked in a variety of ways. 

But if you’re looking for a new way to enjoy eggs, why not try a tuna scramble? 

This dish is packed with protein and is sure to keep you feeling full and satisfied. Plus, it’s super easy to make! Just give it a try the next time you’re looking for something different for breakfast or lunch. Trust me, your muscles will thank you!

Egg Whites And Tuna Scramble for Bodybuilding

If you’re looking for a high-protein, low-carb meal that will help you reach your fitness goals, look no further than the tuna scramble! And remember, you can customize this dish to fit your specific needs.

Macro Breakdown & Calories

  • 396 Calories
  • Carbohydrates: 11g
  • Protein: 52g
  • Fat: 15g

So what makes this dish perfect for bodybuilders? Let’s take a look at the macros and micronutrients.

Firstly, protein. This dish provides a whopping 52 grams of protein, which is perfect for building muscle. 

Carbohydrates are another important nutrient for bodybuilders, and this dish provides 11 grams of carbs. This is a great source of energy for those who are constantly on the go. 

Finally, the dish provides 15 grams of healthy fats. These fats are essential for bodybuilders as they help to promote muscle growth and development.

Ingredients 

egg whites and tuna scramble ingredients
  • Egg Whites: I used large eggs for this recipe, but if you want more protein from each egg, you can go for extra-large or even jumbo eggs. Alternatively, you can swap some of the egg whites for whole eggs for even more calories, fat, and nutrient density.
  • Tuna: I recommend using chunk light tuna packed in water for the lowest mercury and added fat content. However, any canned tuna that you can on hand works. Alternatively, you could also use canned salmon. 
  • Bell pepper: I used red and green bell pepper for color, but you can use any type of bell pepper you like. 
  • Mushrooms: I used white button mushrooms, but any type of mushroom will work. 
  • Chives: Chives are a great way to add flavor and nutrients to this dish. However, if you don’t have them on hand, you can omit them or use any other herb of your choice. 
  • Olive oil: I used olive oil for this recipe, but any type of cooking oil can be used as a substitute here. You could also use butter or ghee if you’d like.

How To Make Egg Whites And Tuna Scramble

Step 1

Heat olive oil in a large skillet over medium heat. As mentioned above, you can also use cooking spray, other oils, butter, or ghee here. 

Step 2

Chop up your veggies and add the mushrooms and bell peppers to the skillet and cook until tender, stirring occasionally. 

Step 3

Step 3 how to make egg whites and tuna scramble: In a bowl, separate egg whites and whisk together until bubbly. 

In a bowl, separate egg whites and whisk together until bubbly. 

Step 4

Pour the egg whites into the pan with the veggies and scramble until you’ve reached your desired doneness.

Step 5

Step 5 on how to make egg whites and tuna scramble: Remove the scramble from the pan and place it onto a plate or bowl. Serve alongside tuna and top with chives.

Remove the scramble from the pan and place it onto a plate or bowl. Serve alongside tuna and top with chives. Mix together and enjoy!

Check out these 15 Bodybuilding Breakfast Ideas (For Bulking or Cutting) for other breakfast recipes.

Customizations 

Higher Calorie For Bulking

If you’re looking to add more calories to your tuna scramble, there are a few easy ways to do so. 

First, you can add some healthy fats. This could include adding an extra tablespoon of olive oil, or using higher-fat ingredients like avocado or bacon. 

Another option is to add some carbohydrates. This could be in the form of whole grains like quinoa or brown rice, or even some starchy vegetables like sweet potato or butternut squash. You can also just use the whole egg instead of just the whites for more fat and calories. 

Low Calorie For Cutting

On the other hand, if you’re looking to cut calories from your tuna scramble, there are also a few easy ways to do so. 

First, you can reduce the amount of oil used in the recipe. This could be as simple as using 1/2 tablespoons of olive oil instead of 1 tablespoon.

Another option is to use lower-carbohydrate ingredients like spinach or tomatoes. 

Finally, you can reduce the number of eggs used in the recipe. This will lower the overall calorie and protein content of the dish. 

Other Customizations

You can increase the amount of protein in this dish by using higher-protein ingredients like chicken or turkey.  

If you’re looking for a vegetarian option, simply leave out the tuna and increase the number of vegetables. 

You can also add some flavorful herbs and spices like curry powder or cumin to give the dish a little extra flavor. 

How To Store & Meal Prep: 

how to store and meal prep egg whites andnd tuna scramble

This tuna scramble is perfect for meal prepping! Simply cook the eggs and tuna scramble according to the instructions, let cool, and store in airtight containers in the fridge. The scramble will last in the fridge for up to 4 days.

Frequently Asked Questions

Can I Eat Tuna and Egg Together?

Yes, you can. In fact, eggs and tuna are a great combination for a high-protein meal. You’ll get a really great dose of omega-3s, as well, because both eggs and tuna are high in those healthy fatty acids.

Is It Healthy To Eat Tuna For Breakfast?

Yes!  Tuna is a great source of protein and omega-3 fatty acids, both of which are essential nutrients for breakfast. It’s a healthy way to start your day and will help keep you feeling full until lunchtime.

Other Egg White Recipes

Other Egg Recipes

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egg whites and tuna scramble bodybuilding

Egg Whites And Tuna Scramble


  • Author: Kelsey Butler
  • Total Time: 15
  • Yield: 1
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Description

This egg whites and tuna scramble is packed with protein and is sure to keep you feeling full and satisfied.


Ingredients

Units Scale
  • 1 tablespoon olive oil
  • 1/2 cup button mushrooms
  • 1 bell pepper
  • 2 chives
  • 6 egg whites
  • 1 can chunk light tuna in water

Instructions

1. Heat olive oil in a skillet over medium heat. Add chopped mushrooms and red bell pepper and saute for 5-6 minutes or until soft

2. Meanwhile, separate egg whites and whisk together in a bowl

3. Pour egg whites over saute veggies in the skillet and scramble until desired doneness

4. Place the scramble in a bowl with tuna and top with chives. Mix together and enjoy!

Notes

Store in an airtight container in the fridge for up to 4 days. 

  • Prep Time: 5
  • Cook Time: 10
  • Category: Breakfast, Lunch
  • Method: Stovetop
  • Cuisine: Bodybuilding Meals

Nutrition

  • Calories: 396 kcal
  • Fat: 15g
  • Carbohydrates: 11g
  • Protein: 52g

About The Author

KELSEY BUTLER

Kelsey Butler is a Registered Dietitian Nutritionist with a Master’s in Nutrition Sciences. She is an expert in nutrition research, coaching, content creation, and recipe development. Kelsey takes a mindful approach towards health and values building relationships with all foods. She understands the importance of providing recipes that anyone can enjoy, no matter their dietary needs. When she’s not focusing on nutrition, Kelsey has a passion for cooking, the outdoors, running, and travel.