This tuna and egg salad is a protein-packed, nutritious meal that’s perfect for work lunches. Made with canned tuna, boiled eggs, crisp red onions, and tangy pickles, all mixed in a creamy Greek yogurt and mustard dressing, this dish is both flavorful and satisfying. Served over fresh mixed greens, it’s a light yet filling meal that comes together in minutes.
Why You’ll Love This Recipe
- High in Protein & Low in Carbs – Tuna and eggs provide a protein-rich meal that keeps you full.
- Quick & Easy – Ready in under 10 minutes, perfect for busy workdays.
- Great for Meal Prep – Stores well and can be made ahead of time.
- Light & Nutritious – Greek yogurt adds creaminess without extra fat from mayo.
- Versatile & Customizable – Easily adapt with different seasonings or add-ins.
Ingredients
(Tip: You can find the complete list of ingredients and their measurements in the recipe card below.)
- 1 can tuna (drained)
- 2 boiled eggs (chopped)
- ¼ cup diced red onion
- ¼ cup diced pickles
- 2 tablespoons Greek yogurt
- 1 tablespoon mustard
- 1 cup mixed greens
Directions
-
Prepare the Salad Mixture
- In a bowl, combine the drained tuna, chopped boiled eggs, red onion, and pickles.
- Add Greek yogurt and mustard, mixing well until evenly combined.
-
Assemble the Salad
- Place mixed greens in a serving bowl or meal prep container.
- Spoon the tuna and egg mixture over the greens.
-
Serve & Enjoy
- Eat immediately or store for a convenient work lunch.
Servings and Timing
- Servings: 2
- Preparation Time: 10 minutes
- Total Time: 10 minutes
Variations
- Avocado Twist: Mix in mashed avocado for extra creaminess and healthy fats.
- Spicy Version: Add a pinch of cayenne pepper or a dash of hot sauce.
- Extra Crunch: Toss in celery, bell peppers, or almonds for added texture.
- Dairy-Free Option: Replace Greek yogurt with mashed avocado or dairy-free yogurt.
- Wrap It Up: Serve the tuna salad in a whole wheat wrap for an easy handheld meal.
Storage
- Refrigeration: Store in an airtight container for up to 3 days.
- Avoid Sogginess: Keep mixed greens separate and add just before serving.
FAQs
Can I use fresh tuna instead of canned?
Yes! Grilled or poached tuna works well for a fresher option.
How do I make this salad more filling?
Add chickpeas, quinoa, or sliced avocado for extra fiber and nutrients.
What’s the best way to meal prep this?
Make the tuna salad ahead of time, store in the fridge, and serve over fresh greens when ready.
Can I use mayo instead of Greek yogurt?
Yes! Mayo will give a richer taste, but Greek yogurt keeps it lighter and healthier.
What other greens work well?
Try arugula, spinach, or romaine lettuce for different textures and flavors.
Can I use different mustard?
Yes! Dijon, honey mustard, or whole-grain mustard all work great.
What pairs well with this salad?
Serve with whole-grain crackers, pita bread, or a side of sliced cucumbers.
Can I add cheese to this salad?
Yes! Feta or shredded cheddar adds extra flavor.
How do I keep the salad from getting watery?
Drain the tuna well and store the greens separately until serving.
Can I make this salad keto-friendly?
Yes! It’s naturally low-carb—just be sure to use a keto-friendly mustard and yogurt.
Conclusion
This tuna and egg salad is a simple, healthy, and delicious lunch option for work. Packed with protein, fresh vegetables, and a creamy dressing, it’s both satisfying and easy to prepare. Whether you serve it over greens, in a wrap, or with crackers, this meal is a convenient and nutritious choice. Try it today for a quick and tasty work lunch!
