High-Protein Tuna & Egg Salad
This easy, high-protein salad is the perfect side dish for any occasion! Packed with hard-boiled eggs, tuna, tomatoes, red onion, corn, and a refreshing lemon dressing, it is loaded with protein and incredible flavor. Plus, it comes together in just 15 minutes!
This Salad has ZERO mayonnaise, unlike most other tuna salads. Instead, I use a simple but refreshing lemon dressing that is light and healthy. I love meal prepping this recipe for takeaway lunches or serving it for BBQs or dinner parties.
I also really love how the textures and flavors hit every note: you get the richness of the hard-boiled eggs, a juicy crunch from the tomatoes and red onions, and that perfect savory kick from the tuna. This salad comes together so quickly and requires little work, and it’s filling enough to be served as a meal on its own on a busy weeknight, much like my Turkish White Bean Salad!
Why You’ll Love this High-Protein Tuna & Egg Salad
Perfect for gatherings: It is a fantastic, crowd-pleasing salad to bring along to parties, summer BBQs, or potluck get-togethers.
The ultimate balance: It manages to feel incredibly comforting and deeply satisfying while remaining light, fresh, and healthy at the same time.
Key Ingredients
Quality Tuna – Choose good-quality canned tuna for the best flavor and texture.
Eggs – This recipe calls for hard-boiled eggs or even semi-soft-boiled eggs, if you prefer.
Vegetables – For this recipe, I use vegetables likelettuce, red onion, tomato, corn, for a fresh note and a crunchy contrast.
Dressing – This easy dressing brings the whole thing together. Made with lemon juice, olive oil, and honey it’s bright and tangy.
Herbs – Use parsley and basil for a fresh finishing touch.
Variations
- Vegetables: Add your favorite veggies like avocado, artichoke hearts, beetroots, or bell peppers.
- Protein: Swap the tuna for crispy bacon, chicken breast, or shrimp.
- Vegan option: Substitute tuna with other protein-rich vegetables like beans or lentils.
How to make High-Protein Tuna & Egg Salad
Take a look at the step-by-step photos below for a visual guide to the process. You’ll find the complete written recipe along with helpful tips in the recipe card further down the page.
Boil the eggs – Fill a medium saucepan with enough water to completely submerge the eggs, and bring it to a boil. Once boiling, add the eggs and cook for 10–12 minutes for hard-boiled eggs. Tip: Immediately transfer them to an ice bath afterward to make peeling easier!
Prepare the vegetables – Finely slice the red onions and quarter the tomatoes.
Make the dressing – In a small bowl combine the lemon juice, honey and extra-virgin olive oil, and whisk until emulsified.
Assemble the salad – In a serving bowl, combine the vegetables and canned tuna. Toss the salad with the dressing, top with the hard-boiled eggs, and serve right away.
From my Kitchen (Chef’s Notes)
Dress just before serving: For the best results, dress and toss the salad immediately before serving. Adding the dressing too early will make the veggies lose their crunch, so keep them separate until you’re ready to eat.
Make-ahead tips: If you’re making this ahead of time, keep the red onions separate or soak them in cold water for 10 minutes before adding them. This keeps them from overpowering the rest of the salad flavors while it sits!
FAQs
When kept in an airtight container, this salad will stay good in the refrigerator for 1 to 2 days.
You sure can! Making this salad a few hours ahead actually gives the flavors a chance to beautifully meld together.
Other Healthy Salad Recipes to try
- Turkish White Bean Salad (Piyaz)
- Mediterranean Roasted Chickpea Salad
- Steak Salad with Balsamic Vinaigrette
- Warm Lentil Salad with Roasted Vegetables
High-Protein Tuna & Egg Salad
Ingredients
Method
- Boil the eggs – Fill a medium saucepan with enough water to completely submerge the eggs, and bring it to a boil. Once boiling, add the eggs and cook for 10–12 minutes for hard-boiled eggs.
- Prepare the vegetables – Finely slice the red onions and quarter the tomatoes.
- Make the dressing – In a small bowl combine the lemon juice, honey and extra-virgin olive oil, and whisk until emulsified.
- Assemble the salad – In a serving bowl, combine the vegetables and canned tuna. Toss the salad with the dressing, top with the hard-boiled eggs, and serve right away.
