Just when you thought egg salad couldn’t get any more satisfying, add canned tuna. The result: a protein-packed tuna egg salad with about 20g of protein per serving. This recipe combines the best elements of tuna salad and egg salad into a bright, tasty dish that’s perfect for lunches, wraps, or snack time.
What is Tuna and Egg Salad?
Tuna and egg salad is a simple, protein-rich mixture of canned tuna and chopped hard-boiled eggs mixed with a creamy dressing and aromatics. It has the familiar comfort of egg salad with the meaty texture and savory flavor of tuna salad. It’s quick to prepare and versatile—serve it on toast, in a wrap, or alongside fresh vegetables and crackers.
Ingredients
- 8 large hard-boiled eggs
- 1 (5 oz.) can white albacore tuna, drained and rinsed
- 2 tablespoons minced red onion
- 2 tablespoons minced chives
- 1/3 cup nonfat plain Greek yogurt
- 2 tablespoons mayonnaise
- 1 teaspoon Dijon mustard
- 1/2 teaspoon sriracha (optional, for a touch of heat)
- 1/8 teaspoon smoked paprika
- Salt and freshly ground black pepper, to taste
How to Make Tuna Egg Salad
- Hard boil the eggs. Cook 8 large eggs until the yolks reach your preferred doneness. For easy peeling, transfer the cooked eggs to an ice water bath for about 10 minutes.
- Chill, peel and chop the eggs. Once cooled, peel and chop the eggs into small, bite-sized pieces. Place them in a large mixing bowl.
- Prepare the tuna. Drain and rinse the can of white albacore tuna, then add the tuna to the bowl with the chopped eggs.
- Add aromatics. Mince 2 tablespoons red onion and 2 tablespoons chives and add them to the bowl. Mix gently to distribute.
- Make the dressing. In a small bowl, whisk together 1/3 cup plain Greek yogurt, 2 tablespoons mayonnaise, 1 teaspoon Dijon mustard, and 1/2 teaspoon sriracha (if using). Adjust amounts to taste for creaminess and heat.
- Combine and season. Add the dressing to the egg and tuna mixture and stir until evenly coated. Finish with 1/8 teaspoon smoked paprika and salt and pepper to taste.
- Serve. Enjoy the salad immediately or chill for deeper flavor. Serve on toast, in a wrap, or with crackers and raw vegetables.
Serving Suggestions
This tuna and egg salad is very adaptable. Here are a few ways to enjoy it:
- On toast: Toast a slice of whole-grain bread, spread a little butter if you like, and top with a generous scoop of the salad.
- In a wrap: Line a large tortilla with spinach or romaine, add the salad, and roll it up for a portable meal.
- With crackers or crudités: Serve as a snack or light lunch with your favorite crackers and raw vegetables.
- Meal prep: Portion into containers for grab-and-go lunches; add fresh greens before serving for texture and color.
Storage
Store the tuna egg salad in an airtight container in the refrigerator for 3 to 5 days. If you plan to keep it longer than a couple of days, check the texture and flavor before serving. Keep in mind that the salad will firm up slightly as it chills.
Nutrition (Approximate per serving)
Calories: 219 kcal · Carbohydrates: 2 g · Protein: 20 g · Fat: 14 g · Fiber: 0.2 g · Sugar: 1 g
Nutrition values are estimates and should be used as a general guide.
Tips and Variations
- Use light mayo or more Greek yogurt to reduce fat while keeping creaminess.
- Swap chives for dill or parsley for a different herb profile.
- Add diced celery or a small amount of diced pickle for crunch and acidity.
- For a bolder flavor, stir in a splash of lemon juice or a teaspoon of capers.
- If using packed-in-oil tuna, drain well and blot with a paper towel to avoid an oily salad.
More Favorite Egg Salad Ideas
- Healthy Egg Salad
- Deviled Egg Salad
- Classic Egg Salad
- Egg Salad Sandwich