Tuna Egg Salad is a go-to meal for many when looking for something easy, healthy, and filling. This delightful combination of tuna and hard-boiled eggs is not only a quick lunch solution but also offers a high dose of protein and healthy fats, making it a nutritious and satisfying option. It’s perfect for those days when you want something light yet packed with flavor. The creamy texture, crunch from the onions and celery, and the tangy touch of Greek yogurt create a balanced and delightful mix. The best part? It’s incredibly versatile. Serve it in sandwiches, wraps, or simply on a bed of fresh greens!

This recipe is also ideal for meal prepping, ensuring you have something wholesome to enjoy throughout the week. With just a few ingredients and minimal prep time, you’ll have a nutritious meal that can be customized in numerous ways to suit your preferences. If you’re trying to eat healthier without compromising on taste, this Tuna Egg Salad is a fantastic option that you can whip up in no time. So, let’s dive into this classic recipe with a modern twist!

Full Recipe:

Ingredients:

Let’s take a closer look at the ingredients you’ll need for this delicious Tuna Egg Salad:

• 4 hard-boiled eggs – These are rich in protein and healthy fats. Eggs provide a creamy texture when chopped up, making them a key component of this salad.
• 1 (5-ounce) can of tuna in water, drained – Tuna is a lean source of protein that complements the eggs beautifully. Opt for tuna packed in water for a lighter option.
• 1 tablespoon mayonnaise – Mayonnaise adds richness and a traditional creaminess to the salad. You can adjust the amount based on how creamy you want the salad to be.
• 1 tablespoon Greek yogurt – For a healthier twist, Greek yogurt replaces part of the mayo, offering a tangy flavor and extra protein.
• 2 tablespoons diced red onion – Red onion adds a sharp, zesty flavor and a satisfying crunch, balancing out the creamy texture of the eggs and tuna.
• 2 tablespoons diced celery – Celery provides a refreshing crunch and a hint of freshness to the salad.
• 1/4 teaspoon sea salt – Enhances the flavors of the salad. Adjust to taste.
• 1/8 teaspoon black pepper – A little black pepper adds a touch of spice and depth, bringing the whole dish together.

Step-by-Step Instructions:

1. Hard-Boil the Eggs:

The foundation of this Tuna Egg Salad is the eggs, which need to be perfectly hard-boiled. Here’s a foolproof method to get them just right:

• Place the eggs in a saucepan: Arrange 4 eggs in a single layer in a medium saucepan and cover them with cold water, ensuring the water is at least an inch above the eggs.
• Bring to a boil: Turn the heat to high and bring the water to a rolling boil. Once the water is boiling, reduce the heat to low and let the eggs simmer gently for about 10 minutes.
• Cool the eggs: Once cooked, transfer the eggs to a bowl of ice water. This helps to cool them quickly and makes peeling easier.
• Peel and chop: After the eggs have cooled, peel them and chop them into small, bite-sized pieces. Set aside.

2. Prepare the Tuna:

While the eggs are boiling, you can prepare the tuna:

• Drain the tuna: Open the can of tuna and drain the water completely. Use a fork to flake the tuna into small pieces. This will ensure that it mixes well with the other ingredients and provides a light, airy texture.

3. Combine the Creamy Ingredients:

In a large mixing bowl:

• Add 1 tablespoon of mayonnaise and 1 tablespoon of Greek yogurt. The combination of the two will create the perfect creamy base for the salad.
• Stir until the mayonnaise and yogurt are well combined. If you prefer a lighter salad, feel free to increase the amount of Greek yogurt and reduce the mayonnaise. Alternatively, you can make it entirely with Greek yogurt for a healthier version.

4. Mix in the Vegetables:

• Dice the red onion and celery into small, even pieces. The onion adds a pungent, zesty flavor while the celery provides a refreshing crunch.
• Add 2 tablespoons of diced red onion and 2 tablespoons of diced celery to the creamy mixture. These veggies will give your salad the perfect balance of textures.

5. Add Tuna and Eggs:

• Once your eggs are peeled and chopped, add them to the bowl with the tuna. The combination of tuna and eggs is what gives this salad its unique, savory flavor. The protein-packed duo is incredibly filling and nutritious.
• Gently fold the tuna and eggs into the creamy mixture. Be careful not to mash the eggs too much; you want to maintain a bit of texture for a better eating experience.

6. Season the Salad:

• Add 1/4 teaspoon of sea salt and 1/8 teaspoon of black pepper to the salad. These basic seasonings enhance the natural flavors of the tuna and eggs. If you prefer, you can adjust the amount of seasoning to suit your taste.
• If you like a bit more kick, consider adding a pinch of cayenne pepper or smoked paprika for a hint of heat and smoky flavor.

7. Mix Everything Together:

• Gently stir all the ingredients together until well combined. Ensure that the tuna, eggs, and vegetables are evenly distributed throughout the salad, and the creamy dressing coats everything nicely.

Serving Suggestions:

This Tuna Egg Salad is incredibly versatile and can be enjoyed in several ways:

• On its own: For a quick and healthy meal, you can enjoy the salad just as it is in a bowl.
• In a sandwich: Spread the salad between slices of whole grain bread for a hearty, protein-packed sandwich.
• In a wrap: Use whole wheat or spinach wraps for a portable, on-the-go option. Add lettuce, tomatoes, or avocado for extra flavor and nutrients.
• Over greens: Serve the tuna egg salad over a bed of spinach, arugula, or mixed greens for a light, refreshing salad.
• With crackers: Serve the salad with your favorite whole grain crackers for a quick snack or appetizer.

Variations and Customizations:

• Add avocado: For a creamy twist, try adding sliced or mashed avocado to the salad. Avocado adds healthy fats and a rich texture.
• Spice it up: If you enjoy spicy food, add some hot sauce, diced jalapeños, or a pinch of red pepper flakes to the salad for an extra kick.
• Herbs: Fresh herbs like parsley, dill, or chives can be added for extra flavor and freshness.
• Lighter version: Replace the mayonnaise with more Greek yogurt for a lighter, tangier salad with fewer calories.
• Add crunch: If you like more texture in your salad, consider adding chopped nuts like almonds, walnuts, or sunflower seeds.

Storage Tips:

• Refrigeration: Store any leftover Tuna Egg Salad in an airtight container in the fridge. It will keep fresh for up to 3 days.
• Meal prep: This recipe is perfect for meal prepping. You can make a batch at the beginning of the week and portion it out for easy lunches or snacks throughout the week.
• Avoid freezing: Due to the mayonnaise and yogurt, this salad does not freeze well. It’s best enjoyed fresh or stored in the refrigerator for a few days.

Nutrition Facts (Per Serving):

• Calories: 200-250 (depending on portion size)
• Protein: 18-20g
• Fat: 12-15g
• Carbohydrates: 2-3g
• Fiber: 0.5g
• Sodium: 450mg