Salads

Tuna Asparagus Salad with Microgreens Recipe

By Callie:

Everyday Culinary Delights👩‍🍳

Tuna Asparagus Salad

This Tuna Asparagus Salad with Microgreens is a spring-inspired, flavorful salad that’s as nutritious as it is satisfying. It’s light yet filling, packed with tender asparagus spears, flaky tuna, juicy tomatoes, and creamy hard-boiled eggs. The whole dish is brought to life with a zesty lemon-Dijon vinaigrette and finished with delicate microgreens for that fresh, peppery pop.

This is one of those salads that feels fancy but comes together in minutes. I first made it when I had some leftover asparagus and wasn’t in the mood to cook a full meal. It surprised me with how flavorful and satisfying it turned out. Now it’s my go-to lunch when I want something quick, healthy, and a little elegant.

You’ll want to save this one to your Pinterest boards over at Cooking With Callie on Pinterest.

Why You’ll Love This Recipe

Key Benefits

  • Quick to Make: Just 10 minutes of prep time and minimal cooking.
  • Perfect for Meal Prep: Keeps well in the fridge, making it ideal for work lunches.
  • Low-Carb & High-Protein: Great for those watching their carb intake or upping their protein.
  • Simple Ingredients: Uses pantry staples and fresh veggies.

Taste & Texture

This salad is a harmony of textures and flavors:

  • Asparagus: Lightly blanched for crunch with a tender bite
  • Tuna: Rich and savory with a mild brininess
  • Tomato: Juicy and sweet for freshness
  • Hard-Boiled Eggs: Creamy with a soft yellow center
  • Microgreens: Peppery, herbaceous finish
  • Lemon Vinaigrette: Bright, tangy, and silky

Dietary Attributes

  • Naturally low-carb and gluten-free
  • High in protein and healthy fats
  • Can be made paleo or whole30 by skipping the mustard or using a compliant version
  • Dairy-free and nut-free

Ingredients & Substitutions

Ingredient List

For the Salad:

  • 5 ounces asparagus (green or white)
  • 5 ounces tuna in oil, drained
  • 2 medium tomatoes, quartered
  • 2 hard-cooked eggs, quartered
  • Microgreens (optional, but highly recommended)

For the Lemon Vinaigrette Dressing:

  • ⅛ cup fresh lemon juice
  • ¼ teaspoon salt
  • ⅛ teaspoon ground black pepper
  • 2 teaspoons Dijon mustard
  • 4 tablespoons extra virgin olive oil

Notes on Quality

  • Asparagus: Fresh asparagus is ideal. Green is more common and slightly more herbaceous, while white asparagus is milder and needs peeling.
  • Tuna: Tuna packed in olive oil adds more richness and flavor compared to tuna in water.
  • Eggs: Use large eggs and don’t skip the ice bath after boiling—it makes peeling way easier.
  • Microgreens: These add visual appeal and a light crunch. Go for radish, arugula, or broccoli microgreens if available.

Possible Substitutions

  • No Dijon mustard? Use whole grain mustard or a dash of red wine vinegar for tang.
  • No microgreens? Substitute with baby arugula or spinach.
  • No fresh lemon? Use apple cider vinegar for a slightly different but still bright dressing.

Step-by-Step Instructions

  • Boil the Eggs
    Place eggs into boiling water and cook for 6–8 minutes covered. You want a firm, yellow yolk. Once done, transfer to cold water to stop the cooking. Peel and set aside.
Tuna Asparagus Salad
  • Prepare the Vegetables
    Rinse your tomatoes and microgreens. Quarter the tomatoes. Trim fibrous ends from asparagus (and peel if white). Cut into 2-inch pieces.
  • Blanch the Asparagus
    Boil a pot of water and add the asparagus. Cook 1 minute for thin stalks or 3 for thicker ones. Transfer immediately to ice water to retain crunch and bright green color.
  • Assemble the Salad
    Combine asparagus, tomatoes, eggs, tuna, and microgreens in a large bowl or platter. Refrigerate if not serving immediately.
  • Make the Dressing
    Whisk together lemon juice, salt, pepper, and Dijon mustard. Slowly drizzle in olive oil, whisking until emulsified.
  • Dress & Serve
    Pour vinaigrette over the salad just before serving. Toss gently or serve with dressing on the side.

Expert Tips & Tricks

Best Practices

  • Blanch the asparagus just enough to keep it crunchy. Overcooking makes it mushy and dull in color.
  • Always chill hard-boiled eggs immediately to make peeling easier.
  • Emulsify the dressing well by adding olive oil gradually—this keeps it from separating.

Common Mistakes

  • Overcooking Asparagus: Leads to mushy texture and dull flavor.
  • Overboiling Eggs: Results in a grayish yolk and sulfuric smell. Aim for 6–8 minutes.
  • Adding Dressing Too Early: Wait until just before serving to keep everything crisp.

Time-Saving Tips

  • Use pre-cooked eggs or cook a batch at the beginning of the week.
  • Make the vinaigrette ahead and store in the fridge for up to a week.
  • Use canned tuna with a pull-tab for faster prep.

Serving Suggestions

Pairings

This salad goes well with:

  • Crusty sourdough or a seeded rye cracker for extra crunch
  • A side of roasted sweet potatoes or a light lentil soup
  • As part of a brunch spread with other protein-packed dishes

You might also enjoy pairing it with another fresh favorite like this Beet Garden Salad with Goat Cheese or the Mediterranean-inspired Tomato Feta Salad.

Presentation Ideas

  • Plate it on a large white platter for a clean, elegant look.
  • Use a ring mold to layer ingredients for a restaurant-style stack.
  • Sprinkle with extra microgreens on top for a chef’s touch.

Beverage Pairings

  • A crisp white wine like Sauvignon Blanc or Pinot Grigio
  • Sparkling water with lemon or cucumber slices
  • A light gin cocktail with fresh herbs like basil or mint

Storage & Reheating

Leftover Storage

  • Store in an airtight container in the fridge for up to 2 days.
  • Keep the dressing separate until ready to serve to avoid sogginess.

Reheating Methods

  • This salad is best enjoyed cold or at room temperature—no reheating needed.
  • If you prefer warmer asparagus, reheat only the asparagus pieces briefly in a microwave or skillet before combining.

Frequently Asked Questions

Substitutions & Adjustments

Can I use canned tuna in water?
Yes, but the flavor will be lighter. Drizzle a bit of extra olive oil for richness.

Can I use other vegetables?
Absolutely! Try adding blanched green beans, sliced radishes, or roasted red peppers.

How can I make this for a larger group?
Simply double or triple the ingredients. Use a large serving platter for a beautiful presentation.

Troubleshooting

Why is my asparagus mushy?
It was likely overcooked or left in hot water too long. Be sure to shock it in ice water immediately after boiling.

Why is my dressing separating?
Be sure to whisk the olive oil in slowly to emulsify. Using a small jar to shake the dressing works great too.

My eggs are hard to peel—help!
Older eggs peel easier than fresh ones. Also, the ice bath helps release the shell.

Variations & Customizations

Dietary Adaptations

  • Vegan Version: Skip the eggs and tuna. Add chickpeas or grilled tofu for protein.
  • Whole30/Paleo: Use mustard with no added sugars and ensure your tuna is compliant.
  • Keto-Friendly: This salad already fits beautifully into a keto meal plan.

Flavor Twists

  • Add olives or capers for a briny kick.
  • Sprinkle with toasted sunflower seeds or pine nuts for crunch.
  • Mix in fresh herbs like dill, parsley, or basil for a burst of green.

Seasonal/Holiday Versions

  • In summer, add grilled corn or fresh berries.
  • For Easter brunch, serve it alongside deviled eggs and a glazed ham.
  • During colder months, swap asparagus for roasted Brussels sprouts or steamed green beans.

Conclusion

If you’re looking for a healthy, satisfying salad that’s anything but boring, this Tuna Asparagus Salad with Microgreens is calling your name. It’s vibrant, fresh, and so easy to pull together whether you’re eating solo, meal prepping, or entertaining friends. And with that lemon-Dijon vinaigrette tying it all together, every bite feels like sunshine on a fork.

Don’t forget to pin this recipe for later! And if you make it, I’d love to see your version—tag me on Instagram or share in the comments below. Looking for more refreshing salads? Check out the Beet Garden Salad with Goat Cheese or the zesty Tomato Feta Salad next.

Low Carb Tuna Asparagus Salad with Zesty Lemon
Low Carb Tuna Asparagus Salad with Zesty Lemon
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Tuna Asparagus Salad

Tuna Asparagus Salad with Microgreens Recipe


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  • Author: Callie
  • Total Time: 18 minutes
  • Yield: 3 servings 1x
  • Diet: Gluten Free

Description

Tuna Asparagus Salad with Microgreens is a vibrant, protein-rich salad layered with tender asparagus, flaky tuna, tomatoes, hard-boiled eggs, and a zesty lemon vinaigrette. It’s light, refreshing, and perfect for spring or summer meals.


Ingredients

Scale

5 ounces asparagus green or white
5 ounces tuna in oil drained
2 medium tomatoes quartered
2 hard-cooked eggs quartered
Microgreens optional

⅛ cup lemon juice
¼ teaspoon salt
⅛ teaspoon ground black pepper
2 teaspoons Dijon mustard
4 tablespoons extra virgin olive oil


Instructions

Place eggs in boiling water, cover, and cook for 6–8 minutes until yolks are firm. Transfer to cold water, peel, and set aside.
Rinse and prep fresh ingredients. Quarter tomatoes and set aside microgreens.
Trim fibrous asparagus ends. Peel if using white asparagus. Cut into 2-inch pieces.
Blanch asparagus in boiling water for 1–3 minutes depending on thickness. Transfer to ice water to stop cooking.
Combine asparagus, tomatoes, eggs, tuna, and microgreens in a bowl or on a platter. Chill slightly before serving.
In a separate bowl, whisk together lemon juice, salt, pepper, and Dijon mustard. Slowly add olive oil, whisking until fully emulsified.
Drizzle vinaigrette over the salad just before serving.

Notes

Use green or white asparagus depending on your flavor preference.
Microgreens are optional but add a fresh pop of flavor and presentation.
For the vinaigrette, always mix mustard and lemon juice before adding oil to help emulsify.
For easy peeling, shock hard-boiled eggs in ice water immediately after boiling.
Refrigerate before serving for a chilled, refreshing salad.

  • Prep Time: 10 minutes
  • Cook Time: 8 minutes
  • Category: Salad
  • Method: Boiled and Assembled
  • Cuisine: American

Nutrition

  • Serving Size: 1 serving
  • Calories: 286
  • Sugar: 2g
  • Sodium: 420mg
  • Fat: 21g
  • Saturated Fat: 3g
  • Unsaturated Fat: 17g
  • Trans Fat: 0g
  • Carbohydrates: 6g
  • Fiber: 2g
  • Protein: 20g
  • Cholesterol: 180mg

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