Healthy Tuna Egg Salad — wrapped in a warm scarf and a mug of spiced tea in hand, I first mixed this simple bowl on a rainy October afternoon, and it immediately became a reader favorite for cozy lunches and weekend bake-along picnics.
Introduction
Autumn is the season of comforting flavors, and this Healthy Tuna Egg Salad fits right in with the golden light and pumpkin-scented kitchens many home bakers love. It’s light enough to balance a flaky autumn tart yet hearty enough to spoon onto toasted sourdough or into pumpkin-inspired hand pies. Readers keep coming back to this Healthy Tuna Egg Salad because it’s quick, nourishing, and adaptable for seasonal gatherings — perfect between batches of your favorite baked treats. For a bright, grain-forward side, try pairing it with my quinoa and roasted vegetables for a wholesome lunch: quinoa and roasted veggie salad jars.
Ingredients (serves 4)
- 2 cans (5 oz/140 g each) tuna in water, drained
- 4 large hard-boiled eggs, peeled and chopped
- 1/3 cup plain Greek yogurt
- 2 tablespoons light mayonnaise
- 1 tablespoon Dijon mustard
- 2 tablespoons finely chopped celery
- 2 tablespoons finely chopped red onion (soak in cold water 10 minutes for milder flavor)
- 1 tablespoon chopped fresh dill (or 1 teaspoon dried)
- 1 tablespoon lemon juice
- 1 teaspoon apple cider vinegar
- 1/4 teaspoon sea salt, more to taste
- 1/4 teaspoon freshly ground black pepper
- 1 small apple or pear, diced (optional for fall sweetness)
- Lettuce leaves, whole-grain bread, or baked tart shells for serving
Step-by-step Instructions
- Prepare the eggs: Place eggs in a saucepan and cover with cold water. Bring to a gentle boil, then remove from heat, cover, and let stand 10–12 minutes. Cool in ice water and peel.
- Drain tuna thoroughly and flake into a medium bowl with a fork.
- Chop the cooled eggs and add them to the bowl with tuna.
- In a small bowl, whisk together Greek yogurt, mayonnaise, Dijon mustard, lemon juice, apple cider vinegar, salt, and pepper until smooth.
- Add the chopped celery, red onion, dill, and diced apple or pear if using.
- Pour the dressing over the tuna and eggs and gently fold until combined. Taste and adjust seasoning.
- Chill for at least 30 minutes to let flavors meld. Serve on whole-grain toast, inside hollowed tomatoes, or spooned into baked pastry shells for a seasonal treat.
For a deviled-egg inspired presentation that’s perfect for parties, spoon the filling back into halved egg whites and garnish with smoked paprika and microgreens; you can find a similar crowd-pleasing egg recipe here: avocado deviled eggs.
Tips for Success
- Pick firm, fresh tuna: Drain well to avoid a watery salad.
- Gentle mixing: Fold ingredients gently to keep egg pieces intact and provide a pleasing texture.
- Adjust creaminess: Use all yogurt for lighter dressing or increase mayonnaise for richness.
- Make ahead: The salad actually benefits from resting — flavors deepen after a few hours in the fridge.
- Season last: Acid and salt can change perception of flavors; taste after chilling and tweak as needed.
Possible Variations
- Gluten-free: Serve over mixed greens or in gluten-free lettuce cups to enjoy this Healthy Tuna Egg Salad without wheat.
- Streusel-topped savory tart: For a baked twist, fill a pre-baked savory tart shell with the chilled salad, then top with a light herby streusel before a quick 10-minute warm bake to marry textures.
- Mediterranean: Add chopped kalamata olives, roasted red peppers, and a sprinkle of oregano.
- Low-FODMAP: Swap onion for chives and use garlic-infused oil instead of raw alliums.
I love encouraging home bakers to experiment — whether you’re folding this into a tart or serving it alongside a tray of autumnal muffins, small variations can make it feel seasonal and fresh. If you’re counting calories while choosing sides, you might compare this with other salad options to pick the best pairing: calories of a green goddess salad.
Storage Recommendations
- Refrigerate: Store in an airtight container for up to 3 days. Freshness is best within the first 48 hours.
- Don’t freeze: Eggs and mayo-based dressings separate when frozen, so avoid freezing this salad.
- Keep components separate: If you plan to make it ahead of time for a bake-along or picnic, store crunchy add-ins like apples or celery separately and toss just before serving.
Conclusion
This Healthy Tuna Egg Salad is a cozy, versatile recipe that pairs beautifully with seasonal baked goods and makes weeknight lunches feel special. With simple ingredients and a few helpful swaps, it’s approachable for beginners and endlessly customizable for home bakers who love to celebrate fall flavors.
FAQs
Q: How long will Healthy Tuna Egg Salad last in the fridge?
A: Stored in an airtight container, it will stay fresh for up to 3 days, with the best flavor and texture in the first 48 hours.
Q: Can I use canned salmon instead of tuna?
A: Yes — canned salmon makes a delicious alternative and pairs well with the same dressing and herbs.
Q: Is it safe to eat tuna and egg salad during pregnancy?
A: Pregnant people should follow local guidelines on fish consumption; use low-mercury canned light tuna and ensure eggs are fully cooked and handled safely.
Q: How can I make the salad creamier without adding more mayonnaise?
A: Increase the proportion of Greek yogurt, add a little extra lemon juice for brightness, or mash a portion of the eggs into the dressing for a creamier texture.
Healthy Tuna Egg Salad
Ingredients
Main Ingredients
- 2 cans tuna in water, drained (5 oz each) Choose firm, fresh tuna.
- 4 large hard-boiled eggs, peeled and chopped Cook and cool in ice water before chopping.
- 1/3 cup plain Greek yogurt Substitute all yogurt for a lighter dressing.
- 2 tablespoons light mayonnaise Increase for a richer flavor.
- 1 tablespoon Dijon mustard
- 2 tablespoons finely chopped celery
- 2 tablespoons finely chopped red onion Soak in cold water for milder flavor.
- 1 tablespoon chopped fresh dill Or use 1 teaspoon dried dill.
- 1 tablespoon lemon juice
- 1 teaspoon apple cider vinegar
- 1/4 teaspoon sea salt More to taste.
- 1/4 teaspoon freshly ground black pepper
- 1 small apple or pear, diced Optional for fall sweetness.
- Lettuce leaves, whole-grain bread, or baked tart shells for serving
Instructions
Preparation
- Place eggs in a saucepan and cover with cold water. Bring to a gentle boil, then remove from heat, cover, and let stand for 10–12 minutes. Cool in ice water and peel.
- Drain tuna thoroughly and flake into a medium bowl with a fork.
- Chop the cooled eggs and add them to the bowl with tuna.
- In a small bowl, whisk together Greek yogurt, mayonnaise, Dijon mustard, lemon juice, apple cider vinegar, salt, and pepper until smooth.
- Add the chopped celery, red onion, dill, and diced apple or pear if using.
- Pour the dressing over the tuna and eggs and gently fold until combined. Taste and adjust seasoning.
- Chill for at least 30 minutes to let flavors meld.
Serving
- Serve on whole-grain toast, inside hollowed tomatoes, or spooned into baked pastry shells.