Viral high-protein dinner that also supports gut health - tuna nicoise smashed potato pie
If you’re looking for a high-protein, gut-friendly, family-friendly dinner that feels indulgent but actually supports your health… this is it.
This Tuna Niçoise Smashed Potato Pie is one of those recipes that ticks every box:
- High in protein to support metabolism and muscle (especially important over 35)
- Packed with fibre and gut-loving resistant starch
- Easy, affordable, and made with simple pantry staples
- Feels comforting and satisfying without being heavy
And the best part? It looks impressive… but takes minimal effort.
This is exactly the kind of recipe we use inside Zing Wellbeing to help women feel full, energised, and in control of their health - without dieting.
Why this recipe is so good for you
As we move into our late 30s and beyond, our bodies change. Hormones shift, metabolism can slow, and muscle mass naturally declines.
That’s why meals like this matter:
- Protein supports fat loss and muscle maintenance
- Fibre supports gut health and reduces bloating
- Balanced carbs help stabilise blood sugar and energy
- Healthy fats support hormones and brain health
This recipe delivers all of that in one simple dish.
Tuna niçoise smashed potato pie (high protein + gut friendly)
Serves: 6
Ingredients
- 6 medium potatoes, boiled and cooled
- 4 eggs
- 100ml almond milk
- 400g canned tuna (or salmon)
(vegetarian option: feta or tofu) - 100g green beans, halved
- 100g pitted kalamata olives
- 200g cherry tomatoes, halved
- ½ small red onion, sliced
- 100g mozzarella cheese
- Fresh dill
Method
- Preheat oven to 180°C.
- Line a round baking dish with baking paper.
- Use the bottom of a glass to smash the cooled potatoes and press them into the base and slightly up the sides.
- Layer tuna, onion, green beans, cherry tomatoes, olives, and dill over the potato base.
- Whisk eggs with almond milk, salt, and pepper.
- Pour over the filling.
- Top with mozzarella cheese.
- Bake for 35–45 minutes until golden and set.
Serve warm and enjoy.
Macros Per Serve
- Calories: 308
- Protein: 19g
- Carbs: 29g
- Fat: 14g
- Fibre: 3g
Why this recipe supports gut health + weight loss
This isn’t just a “healthy dinner”—it’s strategically designed to support your body:
1. Gut health boost
Cooled potatoes contain resistant starch, which feeds your good gut bacteria and helps reduce bloating.
2. High protein for fat loss
With 19g of protein per serve, this meal helps:
- Keep you full longer
- Reduce cravings
- Support lean muscle (key for metabolism)
3. Hormone & brain support
The combination of eggs and tuna provides:
- Omega-3 fatty acids
- Choline for brain function
- Nutrients that support hormone balance
4. Anti-inflammatory ingredients
Tomatoes, olives, onion, and dill are rich in antioxidants that help:
- Reduce inflammation
- Support heart health
- Improve digestion
Perfect for busy women (and fussy families)
This recipe is:
- Budget-friendly
- Meal-prep friendly
- Easy to customise
- Loved by kids and adults
Swap ingredients based on what you have.
Want more recipes like this?
This is exactly the style of eating we follow inside Zing Wellbeing:
- High protein
- Gut-friendly
- Family-friendly
- No calorie counting or restriction
If you want access to 1500+ recipes, structured meal plans, and expert coaching, come join us inside the Zing Wellbeing app.
