Easy Dinner Idea

3 high-protein ingredients for a delicious 10-minute dinner: Quick and easy

Eggs, tuna, and cheese or tofu come together in this simple tortilla recipe that is fast, nutritious, and perfect for any time of day

By Iraide Almudí, Carolina Urquiola

UPDATED JUNE 6, 2025 3:03 PM EDTJUN 6, 2025, 3:03 PM EDT

It’s no secret that high-protein foods have taken center stage at grocery stores and in our kitchens. As awareness around healthy eating grows, protein has emerged as a key nutrient for maintaining muscle, supporting metabolism, and helping with long-term weight management.

While science is still exploring the full effects of high-protein diets on fat loss and muscle gain, experts like nutritionist Julio Basulto emphasize that proteins are essential for the body’s vital functions. However, more doesn't always mean better, especially when it comes to the source of protein.

Red meat is often considered a go-to for protein, but it should be consumed in moderation. Instead, ingredients like fish, eggs, and cheese offer high-quality protein with a more balanced nutritional profile. And let’s not forget plant-based sources like tofu, a versatile and nutrient-rich alternative.

Today’s recipe highlights three excellent protein sources:

Eggs (13g per 100g)
Tuna (23–25g per 100g)
Feta cheese (about 16g per 100g)

This quick and tasty tortilla recipe comes together in just 10 minutes.

Prefer a vegetarian twist? You can easily swap the cheese for tofu, which delivers around 14g of protein per 100g. We’ve also added fresh spinach for an extra boost of nutrients and color.

Tuna and Feta Tortilla: Step-by-Step Recipe

Ingredients:

2 eggs
1 can of tuna (drained, approx. 100–200g)
30g low-fat feta cheese
30g fresh spinach
1 tsp olive oil
Salt and pepper to taste

Instructions:

Sauté the spinach in a non-stick pan with a bit of olive oil.
In a bowl, mix the tuna and crumbled feta cheese, then combine with the cooked spinach. Set aside.
Beat the eggs in a separate bowl and season with salt and pepper.
Heat a bit of olive oil in the same pan and pour in the eggs. Let them cook like an omelet.
Once set, place the spinach-tuna mixture on one half of the tortilla and gently fold the other half over it. Cook for another minute and serve warm.

Tofu Version: A Plant-Based Protein Boost

For a vegetarian version, simply replace the feta cheese with natural firm tofu. Follow these tips for the best texture and flavor:
Press the tofu with a paper towel to remove excess water.
Dice it into small cubes and season with olive oil, salt, and your favorite spices before cooking

This tortilla is versatile enough to enjoy for dinner or breakfast, and the combination of protein and fiber will keep you feeling full and energized.