Tuna & Egg Bowl - recipe by Allyson Gofton

Tuna & Egg Bowl - recipe by Allyson Gofton

This delightful light meal is based on a classic white sauce. Rather than bake in the oven, as is the norm, I have garnished it simply with herbs and a few flavourings. This is for two reasons, firstly overheating the whey powder can cause the sauce to become too thick and gain a granular texture and secondly, you can add extra flavour with any number trendy toppings (suggestions below).  It looks far fresher and modern too.


Preparation Time: 5-10 minutes  Cooking Time: 15 minutes Serves:  4



2               eggs

1-2           small stalks celery, finely chopped

1                small or ½ medium-sized onion, peeled and finely chopped

50            grams butter

2               tablespoons flour

2               cups milk

4               tablespoons McLeod Nutrition® Whey Protein Concentrate

185          gram can tuna in spring water, well-drained

Pinch paprika


Topping suggestions

sundried tomatoes, olives (green or black), fresh chopped herbs, grated cheese, butter-toasted bread crumbs, capers, gherkins, cherry tomatoes



  1. Hard-boil the eggs, peel, and set aside.


  1. Cook the celery and onion in the butter in a small to medium saucepan over a moderate heat until the vegetables have wilted. Stir in the flour and cook for one minute or until the mixture becomes frothy. Remove from the heat.


  1. Whisk the milk and McLeod Nutrition Whey Protein Concentrate together; it must be dissolved. Gradually stir the milk into the roux (flour and butter mix). Start with a small amount blending evenly. Return to a low heat and stir constantly until thickened. Do not boil. Season with salt, pepper and a pinch paprika.


  1. Quarter or diced the hard-boiled eggs, flake tuna a fold in. Allow to warm through. Serve into bowls garnished as you like.



  • Use canned salmon in place of tuna.
  • Add a teaspoonful of Dijon or other mild mustard.
  • With the tuna version, a dollop of pesto and a drizzle of olive oil and a few pine nuts make a delicious topping.
  • Top with mashed potato or kumara for a winter meal.


Notes to recipe

  • Lite blue milk was used to make this sauce.
  • Do not boil the sauce as it can cause curds to form.
  • Tuna is available in spring water or oil; the former has a fresher taste and is better to add to a white sauce-based dish, while the latter is best for salads.
  • The recipe can easily be doubled. As is, it’s a great protein-packed meal.


An Allyson Gofton Recipe, created especially for McLeod Nutrition




Serving size:  215 g




per serve



per 100g


1115 kJ

519 kJ


23.0 g

10.7 g

Fat, total

15.1 g

7.1 g

- Saturated

9.0 g

4.2 g


9.5 g

4.4 g

- Sugar

6.5 g

3.0 g

Dietary Fibre

0.4 g

0.2 g


210 mg

98 mg



© Allyson Gofton  (recipe and text)

© Lottie Hedley (photography)


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