This Quick Tuna Salad with Chopped Egg packs 27 grams of protein per serving and is super easy to make. Much like a classic tuna salad, this recipe calls for canned tuna fish, diced red onion and celery, plus a combination of mayo and Greek yogurt! Bump the protein by adding four hard-boiled eggs and enjoy a simple, delicious lunch that comes together in minutes.
If you love an easy, healthy, protein-packed lunch recipe, tuna salad is a great choice! This classic tuna salad gets an extra bump of protein (and flavor!) by adding chopped hard-boiled eggs to the mix (have no doubt this would also be delicious in canned salmon salad as well!). Not only does this increase the protein content, but it also adds the most delicious flavor and texture.
As an (almost!) 50-year old women and culinary nutritionist, I try to prioritize protein and fiber with all of my meals! Not only does this help with muscle maintenance, but I find it really allows me to feel satisfied and satiated after eating. With a little effort and creativity I’ve been able to amp up the protein in some of my favorite meals including; protein panackes, protein french toast, protein-packed flatbread, and high-protein alfredo sauce, and now this tuna salad!
Pro Tip! Let me tell you, eggs and egg whites can be your best friend when trying to increase your daily protein consumption! They are quick, easy, delicious, and super convenient.
How Much Protein Does One Egg Have? Great question! One egg packs in seven grams of protein (primarily found in the egg white), so I love adding them to some of my go-to lunch recipes. They are a delicious addition to chicken salad, tuna pasta salad, potato salad, and kale salad! Such a tasty and easy way to increase the protein content of your favorite meals.
Ingredients you’ll need
This quick and simple salad uses just a handful of healthy everyday ingredients. Here’s what you’ll need:
- Hard-boiled eggs: If you want to add a punch of protein with less fat, feel free to discard the yolks. This will yield a lighter salad that is equally as delicious. With that being said, the yolks are super nutrient dense and absolutely delicious. Learn how to make the perfect hard-boiled eggs!
- Tuna: I always use canned (or tinned tuna) for this recipe. Skipjack tuna contains the lowest mercury content, so this is usually my first choice. Wild Planet is my favorite!
- Mayonnaise: You can use any mayo you have on hand or love. I grew up using Hellman’s (which I still love), but also love Primal Kitchen’s mayo as they use high-quality avocado oil instead of seed and vegetable oils.
- Greek yogurt: Rich and creamy, the yogurt helps to lighten up the tuna salad while offering an extra bit of protein (I’ll take it where I can get it, lol!). If preferred, you can omit the mayo and use an extra tablespoon of yogurt instead.
- Red onion: Cuts through the creamy texture and adds great texture.
- Celery: Crunchy, refreshing, and delicious. Tuna fish is not tuna fish without some crunchy celery! Butt keep in mind, you add as many extra veggies as you like. Chopped pickles would be delicious too.
- Sea salt and black pepper: Always and forever!
How to make tuna salad with egg
Once you’ve boiled the eggs, chop them and add them to a medium-sized bowl. I like to keep them nice and chunky but you can cut them smaller if preferred.
Add the tuna, mayo, Greek yogurt, red onion, celery, salt and pepper.
Mix to combine. Taste and adjust seasonings as needed.
Enjoy as is! You can also serve it on your favorite whole grain bread, with crackers, wrapped in lettuce leaves, or over a green salad. There are so many delicious and healthy options.
Storage tips & serving ideas
This tuna salad will happily last in your fridge for up to four days when stored in an airtight container, so it’s great for meal prep. Make a double batch on the weekend to enjoy all week long.
There are so many ways to serve tuna salad egg salad! Here are some of my favorites:
- As a sandwich: Serve the salad on toasted sandwich bread with lettuce and tomato.
- Pita: Stuff this into half of a pita. Add extra fixings like lettuce and tomato, if you’d like.
- Crackers: Use the salad as a dip and serve with crackers or chips.
- Lettuce cups: For a low-carb option, add it to romaine or butter lettuce leaves.
- Tomato: Stuff the salad into a scooped-out tomato (a bell pepper would also be delish!)
- Wrap: Spread a tortilla with tuna salad and any other add-ins you like and roll up tightly.
- Avocado: Stuff the tuna into avocado halves.
- Cucumber slices: Add hearty dollops over the cucumber slices – crunchy and refreshing!
STEP-BY-STEP TUNA EGG SALAD RECIPE VIDEO
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QuickTuna Salad with Chopped Egg (27g Protein!)
Ingredients
- 4 hard boiled eggs
- 5 ounce can of tuna in water, drained
- 1 tablespoon mayonnaise
- 1 tablespoon Greek yogurt
- 2 tablespoons diced red onion
- 2 tablespoons diced celery
- 1/4 teaspoon sea salt
- 1/8 teaspoon black pepper
Instructions
- Chop the eggs and add them to a medium-sized bowl with the tuna, mayo, Greek yogurt, red onion, celery, salt and pepper.
- Mix to combine. Taste and adjust seasonings as needed.
- Enjoy as is! Or serve on your favorite whole grain bread, with crackers, wrapped in lettuce leaves or over a green salad.
Notes
- Leftovers can be stored in the fridge tightly covered in an airtight container for up to 4 days. Give them a good stir before serving again.
- Omit the egg yolks for a high-protein salad with lower fat and total calories.
- Look for skip jack tuna, as it will contain the lowest mercury content.
Comments
Linda Stevens says
Very fulfilling lunch! I put it with greens and avo and put on MG toast for my husband. A completely satisfying and easy recipe.
Linda Allen says
This is so good and easy! I could eat it every day! Thanks, Dani!