
Tuna and Eggs Salad Recipe (Super Healthy and Variable)
If you are looking for something quick, nourishing, and genuinely tasty, this tuna and egg salad has your back. It’s more than a typical throw-together lunch, it is loaded with protein and good fats, making it ideal for anyone chasing balanced eating without skimping on flavour.
Here is something cool: one tin of tuna packs in over 20g of protein along with a solid dose of omega-3s. That’s a serious nutritional punch. Whether you’re prepping meals ahead, need something cold and filling, or just want a break from leafy greens, this salad hits the spot with its creamy, crunchy, savoury combo.
Tuna Fish and Eggs Salad Key Ingredients
A top-notch tuna and egg salad starts with basic ingredients that just work. Here’s what most versions include:
- Canned Tuna – The hero ingredient. Look for high-quality tuna with good texture and flavour.
- Hard-Boiled Eggs – They add richness and a protein boost. Dice them or keep them in larger pieces, depending on how chunky you like it.
- Mayonnaise or Yogurt – Mayo gives a rich, smooth base, while Greek yogurt offers a lighter, tangier feel.
- Celery – Adds crispness and freshness for that satisfying crunch.
- Onions – Red or green onions both add sharpness. If the bite is too strong, soak them in water for 10 minutes to mellow it out.
Choosing Tuna for Salads: Oil-Packed vs. Water-Packed
Not all canned tuna is the same. Here’s how to pick the best one for your salad:
- Oil-Packed Tuna – Offers more flavour and blends easily into creamy bases. It’s richer but higher in calories.
- Water-Packed Tuna – Leaner and lighter. Great for a cleaner texture, especially if you’re adding mayo or yogurt.
No matter which one you go with, make sure to drain it well so your salad isn’t watery.
Pasta Salad with Tuna and Eggs
If you want to turn this salad into something heartier, pasta is a great add-in. Cold pasta makes it perfect for make-ahead meals.
- Elbow Macaroni – Classic and reliable.
- Rotini – The twists hold onto all the good stuff.
- Shells – Ideal for scooping up tuna and bits of egg.
- Bowtie Pasta – Looks fancy, holds its shape well.
Stick with short pasta types that won’t fall apart when stored.
Tuna Eggs A Hearty Cold Salad
For a more filling dish, mix in cooked and cooled pasta. It bulks up the salad and makes it perfect for potlucks or lunches through the week. Rinse the pasta under cold water after cooking to cool it down fast. Then combine it with your tuna, eggs, and extras. Keep the chunks big so they stand out.
Tuna and Eggs Recipe Dressing Alternatives: Vinaigrette vs. Creamy
Not a fan of mayo? You’ve got choices!
Creamy Options
- Classic mayonnaise
- Greek yogurt
- Sour cream
- Mashed avocado
Vinaigrette Style
- Olive oil + lemon juice
- Balsamic + mustard
- Red wine vinegar + herbs
- Sesame oil + rice vinegar
Creamy versions give a rich, satisfying bite, while vinaigrettes keep things light and tangy.
Tuna Fish Omega 3 and Other Benefits of this Dish
Tuna and eggs aren’t just tasty—they’re seriously good for you. Together, they bring high-quality protein, which keeps you full, builds muscle, and helps with recovery. One small can of tuna gives over 20g of protein, and two eggs add around 12g more.
Tuna is also a great source of omega-3 fats, which help your heart, brain, and immune system. Eggs bring in key nutrients like vitamin B12, choline, and selenium. All together, this salad is a nutrient-packed option disguised as comfort food.
Diet Adjustments: Keto, Low-Carb, High-Protein
This salad adapts easily to different eating goals:
- Keto – Use full-fat mayo or avocado and skip sugary relishes. Add high-fat extras like cheese or olives.
- Low-Carb – Leave out the pasta and boost it with chopped veggies like cucumber or bell peppers. Serve in lettuce cups or avocados.
- High-Protein – Add more egg whites, a second can of tuna, or extras like cottage cheese or lentils. You can even throw in hemp seeds without affecting flavour.
Tuna and Egg Salad Ingredients Options
Balancing Creaminess, Crunch, and Seasoning
Use just enough creamy base to coat your ingredients—too much and you lose texture. Add crunch with celery, onion, or even nuts. Season with salt, pepper, and a little acid like lemon juice or mustard. Mix gently to avoid turning it into a paste.
Classic Mix-Ins
- Dill pickles
- Mustard
- Sweet relish
- Finely chopped red onion
These staples bring a familiar, deli-style flavour that’s always a win.
Herbs and Spices for Extra Flair
Fresh herbs like dill, chives, or parsley brighten things up. For added depth, try paprika, garlic powder, or curry powder.
Texture Boosters
Shredded carrot, diced cucumber, and thin radish slices add layers of crunch and freshness.
Tuna and Egg Salad Unique Additions for a Creative Twist
- Mediterranean Style – Add olives, feta, and sun-dried tomatoes. Season with oregano and a splash of olive oil.
- Asian-Inspired – Mix in sesame oil, soy sauce, and green onions. You can even sprinkle on some sesame seeds or shredded nori.
- Spicy – Go bold with sriracha mayo, jalapeños, or chili flakes.
- Sweet-Savory – Try chopped apple, raisins, and curry powder for something a little different and addictive.
Tuna Fish and Eggs Salad Storage and Meal Prep Tips
Store your tuna and egg salad in an airtight container for 3 to 4 days in the fridge. It’s perfect for prepping lunches ahead of time. Keep wetter ingredients like pickles or cucumbers separate if you’re worried about sogginess.
Serving a group? Just double or triple the recipe. Prep ahead so the flavours have time to come together. Serve it chilled in lettuce cups or small bowls for easy sharing. Top with herbs or a sprinkle of paprika for flair.
Tuna Egg Sandwich Recipe
This salad goes with just about everything. Spoon it onto toast or sandwich bread for a filling meal. Prefer low-carb? Use lettuce wraps or cucumber boats. It’s also great on crackers or inside halved avocados for a fun snack or appetiser.
How to Boil the Perfect Egg (With Timing Tips)
Start with eggs in cold water, then bring to a gentle boil. Once boiling, reduce the heat and simmer for 10–12 minutes for fully hard-boiled eggs. Want the yolk a bit softer? Try 9 minutes. Once done, place eggs in ice water for 5 minutes—this stops them cooking and makes peeling easier.
Best Tools to Use
You don’t need fancy gear, but a few tools make life easier. A large mixing bowl is a must for tossing everything evenly. An egg slicer helps get consistent egg pieces in seconds—perfect if you like clean, even texture. A good can opener (seriously underrated), a rubber spatula, and an airtight container for storage round out your basic toolkit.
How to Make Tuna and Egg Salad
Boil your eggs (10–12 minutes), cool them, and peel. Drain your tuna and flake it into a bowl. Chop the eggs and toss them in with the tuna. Add mayo, mustard, seasonings, and any mix-ins you like. Stir gently to combine. That’s it! Done in under 20 minutes, and ready to eat.
Tuna Egg Pasta Salad
Prep Time 20minutes mins
Cook Time 8minutes mins
Course: Salad
Servings: 4 people
Ingredients
2 cans canned tuna, 5 oz / 142g each drained
4 hard-boiled eggs peeled and chopped
½ cup mayonnaise add more to taste
2 teaspoon yellow or Dijon mustard
2 celery stalks finely diced
¼ cup red onion finely diced
2 dill pickles finely chopped
2 tablespoon fresh parsley chopped
Salt and pepper to taste
2 cups cooked then cooled bowtie pasta, about 9 oz / 200g Optional
Instructions
Boil the Eggs: If your eggs aren’t cooked yet, follow the instructions above. Cool under cold water, peel, and chop.
Prep the remaining Ingredients
Drain the tuna and flake it into a large mixing bowl. Add the chopped eggs, diced celery, onion, and pickles.
Mix the Dressing in a separate small bowl. Stir together the mayo, mustard, parsley, and a pinch of salt and pepper.
Combine Everything. Pour the dressing over the tuna mixture. Gently mix until everything is coated. If you’re adding pasta, fold it in now.
Serve warm, room temperature or chill it for 30min. Its up to you!

There you have it, a tuna and eggs salad recipe that is anything but boring. So if you are keeping it classic or loading it with bold flavors, this dish is as flexible as it is filling. Plus it’s a great source of omega-3s and lean protein, making it a smart choice for health-conscious foodies. So go ahead grab those cans of tuna, boil a few eggs, and make something that’s delicious, nutritious, and ready in no time. And hey, don’t forget to experiment with those unique additions. You just might stumble on your new favorite version.
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