Healthy Tuna Egg Salad
A comforting and nutritious salad combining savory tuna, creamy hard-cooked eggs, and a touch of tang, perfect for lunches or brunch.
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.
Notes
Use firm, cold eggs for better texture. Avoid watery mix-ins like cucumbers or pickles to prevent sogginess. If the salad seems dry, stir in more Greek yogurt to reach preferred creaminess. Divide into single-serve containers for easy lunches.
Nutrition
Serving: 1gCalories: 250kcalCarbohydrates: 8gProtein: 30gFat: 12gSaturated Fat: 3gSodium: 400mgFiber: 1gSugar: 2g
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