Tuna and Egg Salad

by

Tuna and Egg Salad

Description

Tuna and Egg Salad is a classic, protein-packed dish that’s perfect for a quick lunch, light dinner, or a healthy sandwich filling. Creamy, flavorful, and full of texture, this salad combines the richness of hard-boiled eggs with the savory taste of canned tuna, enhanced with fresh vegetables and a light dressing. It’s versatile, easy to make, and highly customizable to fit low-carb, keto, or high-protein diets.

Ingredients

Serves 2–3

  • 1 can (5 oz / 140 g) tuna in water, drained

  • 2 large eggs, hard-boiled and chopped

  • 2 tablespoons mayonnaise (or Greek yogurt for a lighter option)

  • 1 teaspoon Dijon mustard

  • 1 celery stalk, finely chopped

  • 2 tablespoons red onion, finely chopped

  • 1 tablespoon fresh parsley, chopped

  • 1 teaspoon lemon juice

  • Salt and pepper, to taste

  • Optional: lettuce leaves, cherry tomatoes, cucumber slices for serving

Instructions

  1. Boil the eggs: Place eggs in a pot, cover with water, bring to a boil, then reduce heat and simmer for 9–10 minutes. Cool in ice water and peel. Chop coarsely.

  2. Prepare the tuna: Drain the tuna well and place it in a medium bowl. Flake lightly with a fork.

  3. Mix the dressing: In a small bowl, combine mayonnaise (or Greek yogurt), Dijon mustard, lemon juice, salt, and pepper. Stir until smooth.

  4. Combine salad: Add chopped eggs, celery, red onion, and parsley to the tuna. Pour in the dressing and mix gently until everything is evenly coated.

  5. Adjust seasoning: Taste and add more salt, pepper, or lemon juice if needed.

  6. Serve: Serve chilled on a bed of lettuce, as a sandwich filling, or with crackers.

Notes

  • Egg doneness: For creamier yolks, boil eggs for 8–9 minutes; for fully firm yolks, 10–11 minutes works best.

  • Tuna choice: Albacore tuna is milder and creamier; chunk light tuna is more affordable and has stronger flavor.

  • Storage: Keep in an airtight container in the fridge for up to 3 days.

Tips

  • Add diced avocado for creaminess and healthy fats.

  • Sprinkle paprika or cayenne for a spicy kick.

  • Mix in capers or pickles for extra tang.

  • Serve on whole-grain bread for a fiber boost.

Servings

  • 2–3 servings (approx. ¾ cup per serving)

Nutritional Information (per serving)

(approximate values using standard ingredients)

  • Calories: 230 kcal

  • Protein: 25 g

  • Carbohydrates: 3 g

  • Fat: 13 g

  • Fiber: 1 g

  • Sugars: 1 g

  • Sodium: 350 mg

Health Benefits

  • High protein: Supports muscle repair, satiety, and energy.

  • Omega-3 fatty acids: From tuna, beneficial for heart and brain health.

  • Vitamins & minerals: Eggs provide vitamin B12, choline, and selenium; tuna adds vitamin D and iodine.

  • Low-carb & keto-friendly: Ideal for weight management or low-carb diets.

Q/A

Q: Can I use canned salmon instead of tuna?
A: Yes! Canned salmon works great and adds extra omega-3s.

Q: How do I make it lighter?
A: Substitute mayonnaise with Greek yogurt or use half mayo, half yogurt.

Q: Can I prepare this ahead of time?
A: Yes, but for best texture, mix in crunchy veggies like celery just before serving.

Q: Is it freezer-friendly?
A: Not recommended; eggs and mayo don’t freeze well and will change texture.

Q: Can I make it vegan?
A: Replace tuna with mashed chickpeas and eggs with firm tofu or chickpea scramble.

Leave a Comment