The Story Behind the Recipe
There are few things more satisfying than a meal that’s simple, healthy, and deeply comforting all at once — and that’s exactly what this Easy High Protein Tuna Egg Salad is. It’s creamy, full of flavor, and takes me right back to those nostalgic childhood lunches when life felt a little slower and food was made with care.
The first time I made this salad, it wasn’t part of any fancy plan. It was a sunny afternoon, and I was standing in the kitchen, feeling a little lazy but craving something wholesome. I opened the fridge and saw a carton of hard-boiled eggs, a can of tuna, and a few fresh veggies. I thought, why not make something delicious and nourishing with what I have?
So I began mixing. A little mayo for creaminess, a dollop of Greek yogurt for tang, a squeeze of lemon for brightness, and just a touch of Dijon mustard for depth. When I added the tuna and eggs together, I knew I was onto something special. It looked simple — nothing fancy — but when I took that first bite, it was perfect.
It reminded me of the lunches my mom used to pack — protein-rich, satisfying, and made with love. And just like that, this Easy High Protein Tuna Egg Salad became a staple in my home. It’s the kind of meal you make again and again — light yet filling, quick yet comforting, and packed with nutrients that make you feel good.
What Makes This Recipe Special
This Easy High Protein Tuna Egg Salad stands out because it’s both classic and modern. It keeps the heart of old-fashioned egg salad — creamy, rich, and satisfying — but adds a protein-packed twist that makes it perfect for today’s lifestyle.
Here’s why it’s special:
- Balanced and filling: The combo of tuna and eggs gives this dish over 25g of protein per serving.
- Quick and easy: It comes together in just 10 minutes — no fancy tools or long prep.
- Healthy and wholesome: Using Greek yogurt lightens it up without sacrificing creaminess.
- Versatile: Serve it as a sandwich filling, salad topper, or snack with crackers.
It’s comfort food that doesn’t weigh you down — a creamy, flavorful dish that fits just as easily into a fitness meal plan as it does into a cozy Sunday lunch.
Every bite of this Easy High Protein Tuna Egg Salad is creamy, zesty, and full of texture — the perfect mix of nourishing and nostalgic.
Ingredients – Fresh, Simple & Full of Flavor
Here’s everything you need to make this Easy High Protein Tuna Egg Salad:
🐟 Main Ingredients
- 2 cans of tuna (in water, drained)
- 4 hard-boiled eggs, peeled and chopped
- 2 tablespoons mayonnaise
- 2 tablespoons Greek yogurt (adds creaminess with extra protein)
- 1 teaspoon Dijon mustard
- 1 tablespoon lemon juice (freshly squeezed)
- ½ teaspoon garlic powder
- ¼ teaspoon onion powder
- Salt and black pepper, to taste
🥒 Optional Add-Ins
- 1 celery stalk, finely chopped
- 2 tablespoons red onion, diced
- 1 tablespoon dill pickles, chopped
- 1 teaspoon fresh dill (or parsley)
- ½ avocado, mashed (for creamier texture)
🥬 To Serve
- Whole grain or sourdough bread, toasted
- Lettuce or spinach leaves
- Crackers or cucumber slices for dipping
- Paprika or everything bagel seasoning for garnish
These simple, wholesome ingredients come together to create the most delicious Easy High Protein Tuna Egg Salad you’ll ever taste — fresh, satisfying, and perfect for any meal.
Step-by-Step Cooking Instructions
Step 1: Prepare the Hard-Boiled Eggs
Boil eggs for about 10 minutes until fully cooked. Cool them under cold water, peel, and chop into bite-sized pieces.
Step 2: Mix the Base
In a large mixing bowl, combine mayonnaise, Greek yogurt, Dijon mustard, lemon juice, garlic powder, onion powder, salt, and pepper. Whisk until smooth and creamy — this dressing gives the Easy High Protein Tuna Egg Salad its rich yet light flavor.
Step 3: Add the Tuna and Eggs
Gently fold in the drained tuna and chopped eggs. Stir until everything is well-coated but still chunky — you want a mix of textures.
Step 4: Add Crunch and Flavor
If you’re using celery, red onion, or pickles, stir them in now for a satisfying crunch and tang. Taste and adjust seasoning — a little extra lemon juice or pepper might make it just right.
Step 5: Chill and Serve
Cover and refrigerate for at least 20 minutes before serving. This allows the flavors to blend beautifully. Serve chilled on toasted bread, in lettuce wraps, or straight from the bowl with crackers.
Every spoonful of this Easy High Protein Tuna Egg Salad feels fresh, creamy, and incredibly satisfying.
Serving Suggestions – What to Pair It With
This Easy High Protein Tuna Egg Salad is wonderfully versatile — here are some of my favorite ways to enjoy it:
- Classic Sandwich: Pile it high on whole grain or sourdough bread with crisp lettuce.
- Lettuce Wraps: For a low-carb option, spoon it into large romaine leaves.
- Avocado Boats: Fill halved avocados for a protein-packed lunch.
- Cracker Snack: Perfect for parties or on-the-go bites.
- Salad Topper: Serve over mixed greens with a sprinkle of cheese or seeds.
- Stuffed Tomato or Bell Pepper: A fun and colorful presentation for gatherings.
- Breakfast Toast: Top with sliced tomatoes or avocado for a savory morning meal.
No matter how you serve it, this Easy High Protein Tuna Egg Salad fits effortlessly into any mealtime — refreshing, nourishing, and always satisfying.
Customization & Variations
This Easy High Protein Tuna Egg Salad is delicious as-is, but here are some fun ways to make it your own:
- Spicy Version: Add a pinch of cayenne, diced jalapeño, or a dash of hot sauce.
- Keto-Friendly: Skip the bread and serve in lettuce cups or with cheese crisps.
- Mediterranean Twist: Add chopped olives, feta, and a drizzle of olive oil.
- Herb Lover’s Mix: Stir in fresh parsley, dill, or chives for an aromatic boost.
- Creamy Avocado Style: Swap some of the mayo for mashed avocado.
- Extra Crunchy: Add chopped almonds, sunflower seeds, or water chestnuts.
- No-Mayo Option: Use only Greek yogurt for a lighter, tangier version.
Each version keeps the essence of the Easy High Protein Tuna Egg Salad intact — simple, wholesome, and protein-packed.
Storing & Reheating
Refrigerate:
Store your Easy High Protein Tuna Egg Salad in an airtight container in the fridge for up to 4 days.
Pro Tip:
If making sandwiches for meal prep, keep the bread separate to avoid sogginess.
Freezing:
Not recommended — the mayo and eggs won’t hold up well after thawing.
Reheating:
This salad is best served cold or at room temperature. No reheating needed!
It’s perfect for meal prep — a grab-and-go lunch that stays fresh, flavorful, and satisfying all week long.
Nutritional Snapshot (Per Serving – Approx.)
- Calories: 290
- Protein: 28g
- Carbohydrates: 3g
- Fat: 18g
- Fiber: 1g
- Sugars: 2g
- Sodium: 420mg
This Easy High Protein Tuna Egg Salad is a low-carb, high-protein dream — perfectly balanced for energy, recovery, and everyday comfort.
Reader Q&A – Common Questions
1. Can I use canned salmon instead of tuna?
Absolutely! It’s a great substitute and adds a richer flavor.
2. How can I make it dairy-free?
Skip the Greek yogurt and use all mayo or a dairy-free alternative.
3. Can I use light mayo?
Yes — it works perfectly for a lower-calorie version.
4. Can I make this ahead of time?
Yes! It tastes even better after chilling for a few hours.
5. Can I add veggies?
Definitely — celery, cucumbers, or even bell peppers work beautifully.
6. Is this good for meal prep?
Yes, it stays fresh for several days and makes a great protein-packed lunch.
7. Can I use just egg whites?
Of course — for an even lighter option, use four egg whites instead of whole eggs.
8. Can I make it spicier?
Yes — try adding paprika, sriracha, or crushed red pepper flakes.
9. Can I use flavored tuna pouches?
Yes! Lemon pepper or garlic herb flavors work especially well.
10. What can I serve it with for extra protein?
Pair it with cottage cheese, boiled eggs, or quinoa for an even higher protein meal.
Final Thoughts
There’s something deeply comforting about this Easy High Protein Tuna Egg Salad — it’s humble, wholesome, and full of heart. It reminds me of the kind of food we used to eat around the kitchen table — simple, nourishing, and made with love.
It’s proof that healthy doesn’t have to mean complicated. With just a few ingredients, you get a meal that’s filling, flavorful, and ready in minutes. Whether you’re meal-prepping for the week or making a quick lunch for your family, it’s a recipe that always delivers satisfaction.
Every time I make it, I’m reminded that the best recipes are the ones that balance nutrition and comfort — where flavor meets function. This Easy High Protein Tuna Egg Salad checks every box: creamy, zesty, protein-rich, and downright comforting.
So go ahead — grab your bowl, mix up this goodness, and take that first bite. It’s not just food; it’s nourishment for your body and comfort for your soul. 💛
🍽️ Tried This Recipe?
Did you try this Easy High Protein Tuna Egg Salad? I’d love to hear how it turned out!
Did you make it creamy, spicy, or with your own twist — maybe avocado or dill? Share your version in the comments below — your creativity might inspire another home cook!
And don’t forget — follow Mama Cooks Dinner on Pinterest for more cozy, wholesome recipes made with love, flavor, and simple ingredients. 🥰
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Hi, I’m Sayan, the creator behind Mamacooksdinner.com. I’m passionate about making home cooking easy and enjoyable for everyone. Whether you’re a beginner or an experienced chef, my goal is to help you create delicious meals with simple ingredients.