It is noon and your energy is low. You need a lunch that keeps you full. This High Protein Tuna Egg Salad is the perfect answer for your busy day.
It is fresh, creamy, and so easy to make. You will love how it fuels your body. This is the ultimate quick meal for a healthy lifestyle.
Why This Recipe Is a Winner
This recipe is a winner because it packs a punch. It is perfect for a healthy reset after a busy week. You get over 28g of protein in every bowl. It uses simple pantry staples you already have. Your body will feel fueled and ready for the day.
You will love how this keeps you satisfied. Most salads leave you hungry an hour later. This one is different because of the protein. The combination of tuna and eggs is powerful. It is a budget-friendly meal that feels like a treat. You can find these ingredients at any grocery store.
Simple Method
Making this meal is a breeze for any beginner. You just boil eggs and mix the rest. The creamy Greek yogurt replaces heavy mayo perfectly. You will have a gourmet lunch ready in minutes. It is a great way to practice basic skills. Even if you are new to cooking, you can do this.
Simple Ingredients
You likely have mostly pantry staples in your kitchen right now. They are simple, fresh, and affordable.
- 10 ounces canned tuna in water, drained
- 2 large hard-boiled eggs, peeled and chopped
- 1/2 cup non-fat plain Greek yogurt
- 1 tablespoon Dijon mustard
- 1/4 cup celery, finely diced
- 2 tablespoons red onion, minced
- 1 tablespoon fresh lemon juice
- 1/2 teaspoon black pepper
- 1/4 teaspoon sea salt
- 1 tablespoon fresh parsley, chopped
Step-by-Step
- Place eggs in a saucepan and cover with cold water; bring to a boil, then remove from heat, cover, and let stand for 12 minutes before transferring to an ice bath.
- In a medium mixing bowl, combine the Greek yogurt, Dijon mustard, lemon juice, salt, and pepper until smooth.
- Add the drained tuna to the bowl, flaking it with a fork into smaller pieces.
- Fold in the chopped hard-boiled eggs, diced celery, and minced red onion.
- Gently mix until all ingredients are evenly coated with the dressing.
- Garnish with fresh parsley and serve chilled.
Best Ways to Enjoy It
Serve this chilled for the best flavor. It tastes great in a whole wheat wrap. You can also try it in crisp lettuce cups. Pair it with apple slices for a sweet crunch. It is the perfect fuel for your afternoon. Set your plate, grab a water, and enjoy. This is a great lunch for a busy workday.
Keep It Fresh
Store your leftovers in an airtight container. It stays fresh in the fridge for three days. This makes it a meal prep superstar for work. Do not freeze this salad as the texture changes. Give it a quick stir before eating. This keeps the dressing creamy and smooth. Reheating is not needed for this cold dish.
Recipe Tips
- Use an ice bath for easy egg peeling.
- Don’t skip the fresh lemon juice for brightness.
- Chop the celery very small for best texture.
- Drain the tuna well to avoid a watery salad.
- Use non-fat yogurt to keep the calories low.
- Keep the parsley separate until you are ready to eat.
- Add a pinch of paprika for extra flavor.
- Double the batch for a busy week of lunches.
Ways to Switch It Up
- Add avocado for extra healthy fats.
- Mix in hot sauce for a spicy kick.
- Use cucumber slices instead of crackers for crunch.
- Swap red onion for green onion for milder flavor.
- Add a handful of fresh summer berries on the side.
Quick Answers
Can I make it ahead?
Yes, this is perfect for making ahead of time. It actually tastes better after the flavors meld. Just keep it in the fridge until lunch.
Can I substitute the yogurt?
You can use mayo or mashed avocado instead. However, Greek yogurt provides the most protein. It also keeps the salad very light.
Will kids eat this?
Most kids love the creamy texture of this salad. You can leave out the onions if they are picky. Serve it with their favorite crackers for fun.
I hope this fresh recipe makes your week easier. It is a simple way to eat well. Give it a try and feel the energy.
— Lidia
High Protein Tuna Egg Salad
Ingredients
- 10 ounces canned tuna in water, drained
- 2 large hard -boiled eggs, peeled and chopped
- 1/2 cup non -fat plain Greek yogurt
- 1 tablespoon Dijon mustard
- 1/4 cup celery , finely diced
- 2 tablespoons red onion, minced
- 1 tablespoon fresh lemon juice
- 1/2 teaspoon black pepper
- 1/4 teaspoon sea salt
- 1 tablespoon fresh parsley, chopped
Instructions
- Place eggs in a saucepan and cover with cold water; bring to a boil, then remove from heat, cover, and let stand for 12 minutes before transferring to an ice bath.
- In a medium mixing bowl, combine the Greek yogurt, Dijon mustard, lemon juice, salt, and pepper until smooth.
- Add the drained tuna to the bowl, flaking it with a fork into smaller pieces.
- Fold in the chopped hard-boiled eggs, diced celery, and minced red onion.
- Gently mix until all ingredients are evenly coated with the dressing.
- Garnish with fresh parsley and serve chilled.
