Easy Tuna and Egg Salad Recipe | Healthy Lunch Idea for Work or School
This tuna and egg salad is a reliable, no-fuss lunch you can whip up in minutes. It’s creamy, fresh, and satisfying without weighing you down. Pack it for work, send it in a lunchbox, or scoop it over greens for a quick dinner.
You only need simple pantry staples and a few fresh add-ins. It’s budget-friendly, protein-packed, and easy to customize to your taste.
Why This Recipe Works
This recipe keeps things simple while balancing flavor and texture. Canned tuna and hard-boiled eggs bring plenty of protein, while crunchy celery and red onion add freshness.
A light dressing ties it together without turning it into heavy mayo. Lemon and Dijon add a clean, zesty finish that makes it taste bright and not bland.
It’s also flexible. You can swap ingredients based on what you have, and it still turns out great.
Plus, it stores well, so you can make it ahead for the week and stay on track with healthy meals.
Ingredients
- 2 cans tuna (5 oz each), drained well; use water-packed for lighter, oil-packed for richer
- 3 hard-boiled eggs, peeled and chopped
- 1/3 cup celery, finely diced
- 2–3 tablespoons red onion, finely minced (or use green onion for milder flavor)
- 1/4 cup plain Greek yogurt (or more to taste)
- 2 tablespoons mayonnaise (adds creaminess; adjust to preference)
- 1 teaspoon Dijon mustard
- 1–2 teaspoons fresh lemon juice (plus zest if you like)
- 1 tablespoon chopped fresh parsley or dill (optional but recommended)
- 1/4 teaspoon garlic powder (optional)
- Salt and black pepper, to taste
- Serving options: whole-grain bread, lettuce wraps, crackers, or a bed of mixed greens
How to Make It
- Boil and cool the eggs. Place eggs in a small pot, cover with cold water, bring to a boil, then turn off the heat and cover for 10–12 minutes. Transfer to an ice bath for 5 minutes, then peel and chop.
- Prep the base. Drain the tuna thoroughly and break it up in a medium bowl with a fork. Excess liquid can make the salad watery, so press gently in the can if needed.
- Add crunch and herbs. Stir in celery, red onion, and parsley or dill.
Dice them small so they blend evenly with the tuna and egg.
- Make the dressing. In a separate small bowl, whisk Greek yogurt, mayonnaise, Dijon, lemon juice, garlic powder (if using), and a pinch of salt and pepper.
- Combine. Pour the dressing over the tuna mixture. Fold gently until everything is coated. Add the chopped eggs last to keep some texture.
- Taste and adjust. Add more lemon for brightness, more yogurt for lightness, or a little extra mayo for richness.
Season with salt and pepper to taste.
- Serve your way. Spoon onto whole-grain toast, tuck into lettuce cups, pile over greens, or serve with crackers and sliced veggies.
Storage Instructions
- Refrigerate in an airtight container for 3–4 days. Keep it chilled until serving.
- Stir before serving if any liquid separates. The flavor often improves after a few hours.
- Pack smart for work or school: store the salad and bread or greens separately to keep textures crisp.
- Do not freeze. The dairy and eggs don’t freeze well and can become grainy when thawed.
Why This is Good for You
High in protein from tuna and eggs keeps you full and steady through the afternoon.
Protein also supports muscle repair and a healthy metabolism. Using Greek yogurt trims saturated fat while adding extra protein and calcium.
Omega-3 fats in tuna support heart and brain health. The mix of fiber from veggies and whole-grain serving options helps digestion and sustains energy.
Lemon and herbs bring flavor without extra calories or heavy sauces.
Pitfalls to Watch Out For
- Watery salad: Not draining tuna well or adding too much lemon can thin the dressing. Pat tuna dry and go easy with liquids, adding gradually.
- Over-salting: Mayo and Dijon already add salt. Taste before adding more.
- Rubbery eggs: Overcooked eggs get green rings and tough yolks.
Use the timing above and cool them quickly.
- Overmixing: It can turn the salad pasty. Fold gently, especially after adding eggs.
- Strong onion bite: If your onion is sharp, rinse the diced pieces under cold water and pat dry to mellow the flavor.
Variations You Can Try
- Light and tangy: Use all Greek yogurt, skip mayo, and add extra lemon and dill.
- Classic deli style: Add sweet pickle relish or chopped pickles and a pinch of paprika.
- Mediterranean: Stir in chopped cucumber, olives, cherry tomatoes, and a sprinkle of feta. Use olive oil-packed tuna for richer flavor.
- Spicy kick: Add a dash of hot sauce, a pinch of cayenne, or minced jalapeño.
- Avocado swap: Mash in half an avocado to replace some or all of the mayo for a creamy, dairy-free twist.
- Crunch upgrades: Add diced bell pepper, shredded carrot, or sunflower seeds for extra texture.
- No-egg version: Skip the eggs and add a can of chickpeas or white beans for similar heft.
- Wrap or bowl: Roll in a whole-wheat tortilla with spinach and tomato, or serve as a grain bowl over quinoa.
FAQ
Can I make this ahead?
Yes.
This salad keeps well for 3–4 days in the fridge. For the best texture, add greens or bread right before eating.
What kind of tuna is best?
Chunk light tuna in water is budget-friendly and lighter. Albacore is meatier and milder in flavor.
Tuna packed in olive oil gives a richer taste but adds calories. Choose what fits your preferences and budget.
How can I lower the calories?
Use more Greek yogurt and less mayo, stick to water-packed tuna, and serve in lettuce cups or over greens instead of bread or crackers.
Is this safe for kids’ lunchboxes?
Yes, as long as it’s kept cold. Pack it with an ice pack and store it in an insulated lunch bag.
Keep the salad separate from bread to avoid sogginess.
Can I use canned salmon instead of tuna?
Absolutely. Canned salmon works well and adds extra omega-3s. Just remove any skin and bones if present and proceed with the same steps.
How do I make it dairy-free?
Skip the Greek yogurt and use all mayo, or try a dairy-free yogurt or mashed avocado.
Adjust lemon and seasoning to taste.
How do I avoid a strong fishy taste?
Use fresh-tasting tuna, add extra lemon and herbs, and don’t overmix. A small pinch of celery seed or a splash of pickle juice can brighten the flavor.
What can I serve it with?
Whole-grain toast, pita, lettuce wraps, cucumber slices, or a simple side salad. It’s also great with apple slices and a handful of nuts for a balanced meal.
Can I add pasta to make it a meal?
Yes.
Mix the salad with cooked, cooled whole-wheat pasta or small shapes like elbows or shells. Add an extra spoon of yogurt or mayo to keep it creamy.
How many servings does this make?
It makes about 3–4 lunch servings, depending on portion size and what you serve it with.
In Conclusion
This easy tuna and egg salad is a dependable, healthy lunch you can make in minutes. It’s creamy, fresh, and full of protein, with plenty of ways to tweak it to your taste.
Prep a batch on Sunday, and you’ll have a grab-and-go meal ready for work or school all week. Simple ingredients, great flavor, and zero hassle—exactly what weekday eating needs.
Easy Tuna and Egg Salad Recipe | Healthy Lunch Idea for Work or School
Ingredients
- 2 cans tuna (5 oz each), drained well; use water-packed for lighter, oil-packed for richer
- 3 hard-boiled eggs, peeled and chopped
- ⅓ cup celery, finely diced
- 2–3 tablespoons red onion, finely minced (or use green onion for milder flavor)
- ¼ cup plain Greek yogurt (or more to taste)
- 2 tablespoons mayonnaise (adds creaminess; adjust to preference)
- 1 teaspoon Dijon mustard
- 1–2 teaspoons fresh lemon juice (plus zest if you like)
- 1 tablespoon chopped fresh parsley or dill (optional but recommended)
- ¼ teaspoon garlic powder (optional)
- Salt and black pepper, to taste
- Serving options: whole-grain bread, lettuce wraps, crackers, or a bed of mixed greens
Instructions
- Boil and cool the eggs. Place eggs in a small pot, cover with cold water, bring to a boil, then turn off the heat and cover for 10–12 minutes. Transfer to an ice bath for 5 minutes, then peel and chop.
- Prep the base. Drain the tuna thoroughly and break it up in a medium bowl with a fork. Excess liquid can make the salad watery, so press gently in the can if needed.
- Add crunch and herbs. Stir in celery, red onion, and parsley or dill. Dice them small so they blend evenly with the tuna and egg.
- Make the dressing. In a separate small bowl, whisk Greek yogurt, mayonnaise, Dijon, lemon juice, garlic powder (if using), and a pinch of salt and pepper.
- Combine. Pour the dressing over the tuna mixture. Fold gently until everything is coated. Add the chopped eggs last to keep some texture.
- Taste and adjust. Add more lemon for brightness, more yogurt for lightness, or a little extra mayo for richness. Season with salt and pepper to taste.
- Serve your way. Spoon onto whole-grain toast, tuck into lettuce cups, pile over greens, or serve with crackers and sliced veggies.
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