Healthy Tuna Egg Salad
A crisp breeze nudged the kitchen window open as I whisked together comfort and simplicity—this is the kind of recipe that feels like a warm quilt on a cool fall afternoon. The first bite of this Healthy Tuna Egg Salad brings together savory tuna, creamy hard‑cooked eggs, and a touch of tang that makes it a reader favorite every season.
Introduction
Whether you’re packing lunches for sweater-weather picnics or building a cozy weekend brunch, this Healthy Tuna Egg Salad is easy to make, wholesome, and perfect for home bakers who love seasonal treats. If you want the original inspiration behind this flavor combo, try this Healthy Tuna Egg Salad recipe from our kitchen for more ideas and serving suggestions.
Ingredients
Makes about 4 servings
- 2 (5–6 oz) cans solid white tuna, drained
- 4 large hard‑cooked eggs, peeled and chopped
- 1/3 cup plain Greek yogurt
- 2 tablespoons light mayonnaise
- 1 tablespoon Dijon mustard
- 1 celery stalk, finely diced
- 2 tablespoons red onion, finely minced
- 1 tablespoon fresh dill, chopped (or 1 tsp dried)
- 1 tablespoon lemon juice
- Salt and freshly ground black pepper, to taste
- Optional: 1 teaspoon capers, rinsed
- For serving: whole‑grain bread, lettuce leaves, or baked fall squash slices
Step-by-step Instructions
- Prepare eggs: Place eggs in a saucepan and cover with cold water. Bring to a boil, then remove from heat and let sit covered for 10–12 minutes. Drain and cool in an ice bath before peeling and chopping.
- Drain tuna: Open cans and flake tuna into a medium bowl, pressing out excess liquid with a fork.
- Mix base: In a small bowl, whisk together Greek yogurt, mayonnaise, Dijon mustard, lemon juice, salt, and pepper until smooth.
- Combine: Add chopped eggs, celery, red onion, dill, and capers (if using) to the tuna. Pour the dressing over the mixture and fold gently until evenly coated.
- Taste and adjust: Check seasoning and add more salt, pepper, or lemon juice as needed.
- Chill: Cover and refrigerate for at least 30 minutes to let flavors meld. Serve chilled on toasted bread, inside lettuce cups, or over roasted fall vegetables.
Tips for Success
- Use firm, cold eggs: Hard‑cooked eggs that are fully cooled slice and combine more cleanly with the tuna, giving the salad a nice texture.
- Avoid watery mix-ins: Pat down cucumbers or pickles before adding to prevent the salad from becoming soggy.
- Keep it creamy: If the salad seems dry after chilling, stir in an extra teaspoon of Greek yogurt at a time until you reach your preferred creaminess.
- Meal prep trick: Divide into single‑serve containers for grab‑and‑go lunches that stay fresh all week.
- Pairing idea: For a hearty seasonal meal, serve your Healthy Tuna Egg Salad alongside a grain jar like our quinoa and roasted veggie salad jars — they complement each other beautifully for fall meal prep.
Possible Variations
- Gluten-free: Serve the Healthy Tuna Egg Salad in crisp lettuce cups, on gluten-free bread, or scooped onto baked sweet potato rounds to keep it naturally gluten-free.
- Streusel-style crunch: For a playful fall twist inspired by baking textures, top each serving with a small crumble of toasted panko (use gluten-free panko if needed) mixed with a teaspoon of melted butter and chopped toasted almonds for a sweet-salty crunch.
- Avocado twist: For extra creaminess, fold in half a mashed avocado (seasoned well) or swap the mayo entirely for mashed avocado for a richer, heart-healthy version similar to our avocado deviled eggs flavor profile.
- Herb-forward: Swap dill for tarragon or chives for a fresh, aromatic lift that’s especially nice with fall herbs.
Storage Recommendations
- Refrigerate: Store the Healthy Tuna Egg Salad in an airtight container for up to 3–4 days. Keep it chilled and always use a clean utensil to scoop each serving.
- Freezing: This salad does not freeze well because the texture of eggs and mayonnaise/Greek yogurt changes. Instead, freeze the tuna separately (if uncooked) and prepare eggs fresh for best texture.
- Travel tip: If you’re packing it for a picnic, add a small ice pack and keep the salad in a thermally insulated lunch box to stay safely chilled.
FAQs
Q: How long does tuna egg salad last in the fridge?
A: Properly stored in an airtight container, tuna egg salad will stay fresh for 3–4 days in the refrigerator. Always check for off smells and discard if it appears discolored.
Q: Is Healthy Tuna Egg Salad a healthy choice?
A: Yes—this version uses lean protein from tuna and eggs, and swaps some mayonnaise for Greek yogurt to reduce calories while keeping creaminess. Adding vegetables like celery and onion adds fiber and flavor.
Q: Can I use canned tuna for this salad?
A: Canned solid white tuna works great and is convenient for weeknight meals. Choose tuna packed in water for a lighter option, or oil‑packed for a richer flavor; just drain well before mixing.
Q: Can I make this salad ahead for a party?
A: Yes, make it up to a day in advance and keep it chilled. If you want the freshest texture, hold off on mixing in delicate garnishes (like avocado or crunchy toppings) until serving.
This Healthy Tuna Egg Salad is a comforting, versatile recipe that feels right at home during sweater weather and busy baking days alike—easy to make, easy to love.
Healthy Tuna Egg Salad
Ingredients
Main Ingredients
- 2 cans solid white tuna, drained 5–6 oz cans
- 4 large hard‑cooked eggs, peeled and chopped Ensure eggs are fully cooled for best texture
- 1/3 cup plain Greek yogurt For creaminess and lower calories
- 2 tablespoons light mayonnaise
- 1 tablespoon Dijon mustard
- 1 stalk celery, finely diced
- 2 tablespoons red onion, finely minced
- 1 tablespoon fresh dill, chopped or 1 teaspoon dried
- 1 tablespoon lemon juice
- to taste Salt and freshly ground black pepper
- 1 teaspoon capers, rinsed Optional
For Serving
- whole‑grain bread, lettuce leaves, or baked fall squash slices Choose your preferred serving option
Instructions
Preparation
- Place eggs in a saucepan and cover with cold water. Bring to a boil, then remove from heat and let sit covered for 10–12 minutes. Drain and cool in an ice bath before peeling and chopping.
- Open cans and flake tuna into a medium bowl, pressing out excess liquid with a fork.
- In a small bowl, whisk together Greek yogurt, mayonnaise, Dijon mustard, lemon juice, salt, and pepper until smooth.
- Add chopped eggs, celery, red onion, dill, and capers (if using) to the tuna. Pour the dressing over the mixture and fold gently until evenly coated.
- Check seasoning and add more salt, pepper, or lemon juice as needed.
- Cover and refrigerate for at least 30 minutes to let flavors meld. Serve chilled.