Name: Easy Tuna Egg Salad (High Protein)
Prep time: 15 min
Cook time: 5 min
Total time: 20 min
Cuisine: American
Ingredients: 3 large eggs; 1 (7-ounce) can solid white albacore tuna packed in water; 1/4 cup plain Greek yogurt; 1 tablespoon stone-ground mustard; 1/2 tablespoon mayonnaise (optional); 4 cornichons, chopped small; 1 tablespoon capers; 1/4 teaspoon kosher salt; A few grinds of black pepper

Why You’ll Love This Recipe

I like this recipe because it comes together in about 20 minutes and makes a filling lunch without much effort. The Greek yogurt keeps it creamy while adding protein, and the cornichons and capers give it a bright, tangy flavor.

I also love how flexible it is. I serve it on toast, tuck it into a sandwich, spoon it over greens, or eat it straight from the bowl when I want something simple.

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

3 large eggs

1 7-ounce can solid white albacore tuna packed in water

1/4 cup plain Greek yogurt

1 tablespoon stone-ground mustard

1/2 tablespoon mayonnaise, optional

4 cornichons, chopped small

1 tablespoon capers

1/4 teaspoon kosher salt

A few grinds of black pepper

Directions

I fill a small to medium saucepan halfway with water and bring it to a boil. Then I gently lower in the eggs with a slotted spoon and boil them for 11 minutes.

I transfer the eggs directly to a bowl of ice water and let them cool for at least 3 minutes. Then I peel the eggs and chop them into small pieces.

Then I open the tuna, drain off the excess water, and place it in a small mixing bowl. I flake it with a fork.

Next I add the chopped eggs, Greek yogurt, stone-ground mustard, mayonnaise if I am using it, cornichons, capers, salt, and black pepper.

I stir everything together until evenly combined. I serve it on toast, in a sandwich, over salad, in lettuce wraps, or straight from the bowl.

Servings and Timing

This recipe makes 2 servings.

Prep time: 15 minutes

Cooking time: 5 minutes

Total time: 20 minutes

Calories: about 230 kcal per serving

Variations

I sometimes add chopped celery or red onion for extra crunch. For more herbs, I mix in fresh dill, parsley, or chives.

When I want it creamier, I add a little more Greek yogurt. When I want a richer flavor, I use the optional mayonnaise.

Storage/Reheating

I store leftovers in an airtight container in the refrigerator for up to 3 days. I do not reheat this salad because it tastes best cold or chilled.

Before serving leftovers, I give it a quick stir and add a little extra yogurt or mustard if it needs more moisture.

Related Recipes:

Healthy Tuna Melt Wrap

FAQs

Can I make this tuna egg salad ahead of time?

Yes, I make it ahead and store it in the fridge. The flavor gets even better after it chills for a little while.

Can I use tuna packed in oil?

Yes, I can use tuna packed in oil, but I drain it well first. It will taste richer than tuna packed in water.

Can I skip the mayonnaise?

Yes, I can skip it completely. The Greek yogurt still makes the salad creamy.

What can I serve with tuna egg salad?

I serve it with toast, crackers, lettuce wraps, sandwiches, or a simple green salad.

How long does tuna egg salad last?

I keep it refrigerated in an airtight container for up to 3 days.

Conclusion

This easy tuna egg salad is a quick, high-protein lunch that feels creamy, fresh, and satisfying. I like keeping it simple, but it is easy to adjust with herbs, crunch, or extra tang depending on what I have on hand.

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