Whenever I make this tuna salad, I start by opening a can of tuna and carefully using the lid to drain any liquid into the sink, making sure no watery bits remain. Once the tuna is drained, I place it in a large bowl and use a fork to break it into small, even flakes. Then I toss in chopped hard-boiled eggs, diced pickles, celery, and a bit of minced red onion — all vegetable pieces cut to the same size or dice so every bite has the perfect balance of flavor and crunch. To bring it together, I sprinkle in lemon juice, red wine vinegar, garlic powder, salt, and black pepper before adding a spoonful of Greek yogurt and mayo. I stir it gently with a folding motion so the dressing coats the ingredients evenly, keeping it creamy, slightly chunky, and full of visible egg and vegetable bits without overmixing, which can make it mushy.
After that, I adjust the seasoning and cover the bowl with plastic wrap or move it into an airtight container to refrigerate for about thirty minutes. This chilling step is key — it allows the flavors to meld, develop, and marinate, giving a smoother texture that’s absolutely perfect for scooping. The subtle tang, the creamy base, and the crisp bits of veggies make a real difference in every taste. By the time of serving, you’ll find that the blend of flavors and cool, rich consistency turn this simple dish into something you’ll crave nightly.
Step-by-Step Instructions
How to Make the Creamiest High-Protein Tuna Egg Salad
- Drain the tuna completely
Start by opening your 3 cans of tuna (6 oz each), packed in water. Carefully use the lid to press down on the tuna and drain any liquid into the sink, making sure no watery bits remain. This step keeps your tuna egg salad from becoming soggy and helps the flavors stay bold and concentrated. - Flake the tuna for the perfect texture
Transfer the drained tuna to a large mixing bowl. Using a fork, break it into small, even flakes. Take a minute with this—an even flake size means every bite has the same creamy, satisfying texture without big chunks overpowering the salad. - Add the hard-boiled eggs and crunchy veggies
Toss in 3 hard boiled eggs (peeled and chopped), 2 small dill pickles (diced), 1 large celery rib (diced), and 1/4 cup red onion (minced). Try to keep all vegetable pieces about the same size or dice so every scoop has the perfect mix of flavor and crunch. The combo of pickles, celery, and onion gives a crave-worthy bite in every forkful. - Season with bright, tangy flavor
Sprinkle in 1 tbsp lemon juice or red wine vinegar, along with 1/4 teaspoon garlic powder (optional), ground black pepper to taste, and a pinch of salt if needed. The lemon juice or red wine vinegar adds a fresh tang that cuts through the richness of the tuna and eggs, making this salad taste light and balanced while still feeling cozy and filling. - Create the creamy, protein-packed dressing
Add 1/2 cup plain Greek yogurt (2% fat or higher) and 2 tbsp mayo (avocado oil mayo recommended, or use additional Greek yogurt if you prefer it extra healthy and lighter). The Greek yogurt keeps this tuna egg salad high protein and creamy, while the mayo adds a touch of classic richness. - Fold gently to keep it chunky, not mushy
Using a spoon or spatula, stir with a gentle folding motion. You want the dressing to coat all the ingredients evenly while still leaving visible pieces of egg, tuna, and veggies. Avoid overmixing—this is the secret to keeping the salad creamy, slightly chunky, and not mushy. - Chill to let the flavors meld
Taste and adjust seasoning if needed. Then cover the bowl with plastic wrap or transfer the salad into an airtight container. Refrigerate for about 30 minutes. This chilling step is key—it allows the flavors to meld, develop, and marinate, giving the salad a smoother texture and a more unified, delicious taste. - Serve and enjoy in your favorite way
After chilling, give it a quick stir. The cool, rich consistency, subtle tang, and crisp bits of veggies make this tuna egg salad perfect for serving on whole grain toast, in lettuce wraps for a low carb or keto-friendly lunch, or scooped onto crackers for a quick, healthy snack. It’s so good, you’ll genuinely want it every night.
Nutrition Facts
Approximate, based on 6 servings
- Calories: ~178
- Protein: ~39 g
- Carbohydrates: ~3 g
- Fat: ~15 g
- Fiber: ~1 g
- Sugar: ~2 g
This tuna egg salad is naturally high protein, low carb, gluten-free, and very keto-friendly, making it a perfect healthy lunch or light dinner option.
Ingredients
Method
- Start by opening the tuna can and using the lid to drain every bit of liquid into the sink, making sure no water is left behind. A watery salad can ruin the texture, so ensure the tuna is well drained. Place it in a large bowl and use a fork to break it into small, even flakes, pressing firmly and tilting the can partially to release any last drops.
- Next, add chopped hard-boiled eggs, diced pickles, celery, and minced red onion to the bowl. Keep the vegetable pieces about the same size or dice so every bite feels roughly balanced. This way, you get a little bit of everything — the richness of eggs, the crunch of celery, and the tang of pickles all blending together perfectly with the tuna.
- Sprinkle in lemon juice, red wine vinegar, garlic powder, salt, and black pepper. Add a spoon of Greek yogurt and mayo, then stir gently with a fork using a folding motion. The dressing should coat the ingredients evenly, staying creamy and slightly chunky with visible egg and vegetable bits. Avoid overmixing, as that can make it mushy instead of fresh and light.
- Give it a taste and adjust the seasoning with more salt or pepper if needed. Cover the bowl with plastic wrap or place it in an airtight container, then refrigerate for about thirty minutes before serving. This short chilling period lets the flavors develop, marinate, and blend beautifully, creating a noticeable difference in flavor and vegetables texture.
- Let the salad chill properly — this step truly enhances the flavors as they meld together. The texture becomes smooth yet firm, perfect for scooping, as the mix allows the ingredients to combine beautifully and evenly together.
- After mixing, enjoy the creamy balance of freshness. The cool time in the fridge helps the taste to combine and enhance, turning this simple salad into a satisfying, restaurant-quality meal you’ll want again and again.
Notes
The prep time does not include hard-boiling the eggs — allow an extra 15–20 minutes if needed. Storage: Store the salad in an airtight container in the refrigerator for up to 5 days. Discard if left at room temperature for more than 2 hours, and avoid freezing as it can alter the texture. Make Ahead: The flavors actually improve after 1–2 days in the refrigerator. Substitutions: For a mayo-free version, use 10 tablespoons of Greek yogurt instead. You can also choose albacore white tuna for a milder flavor and firmer texture.
FAQs
1. Is this tuna egg salad recipe healthy, keto, and gluten-free?
Yes! This tuna egg salad is naturally gluten-free and very low in carbs, which makes it great for a keto or low carb lifestyle. Using plain Greek yogurt adds extra protein and keeps it lighter than a classic all-mayo version, making it a healthy high-protein meal you can enjoy for lunch or dinner.
2. Can I use only Greek yogurt and skip the mayo?
Absolutely. If you want an even lighter, higher protein option, you can replace the 2 tbsp mayo with more plain Greek yogurt. Using avocado oil mayo adds healthy fats and a classic tuna salad flavor, but if you prefer a lower fat or more “clean” version, all-yogurt works just fine. Just taste and adjust lemon juice or red wine vinegar and seasoning as needed.
3. How long does this tuna egg salad last in the fridge?
Stored in an airtight container, this tuna egg salad will last about 3–4 days in the fridge. It’s a fantastic meal prep recipe for busy weeks. Give it a quick stir before serving each time, as some liquid may settle slightly at the bottom.
4. Can I make this dairy-free or egg-free?
For a dairy-free version, you can swap the Greek yogurt for a thick, unsweetened dairy-free yogurt or dairy-free mayo. The texture will be slightly different, but it can still be creamy and delicious. For an egg-free version, simply leave out the hard-boiled eggs and increase the tuna or vegetables slightly. The salad will be less rich but still flavorful and satisfying.
5. What are the best ways to serve this tuna egg salad?
This recipe is incredibly versatile. You can serve it:
- On toast or a sandwich for a classic high protein lunch
- In lettuce wraps for a low carb or keto-friendly option
- With gluten-free crackers for a quick snack
- Over a bed of greens for a simple, healthy salad bowl
- In stuffed avocado halves for an easy, no-cook dinner
It’s an easy, no-fuss recipe that fits into busy weeknights and make-ahead lunches.
6. Can I make this tuna salad ahead for holidays or gatherings?
Yes, this tuna egg salad works well for holiday brunch spreads, casual parties, or as part of a light option on a buffet table (even alongside richer dishes like an easy Thanksgiving dessert). Just prepare it a few hours in advance, chill it, and give it a quick stir before serving. The flavors actually improve as it sits.
