Name: Tuna Salad with Egg
Prep time: 15 min
Total time: 15 min
Cuisine: American
Ingredients: 2 (5-ounce) cans solid white tuna in water, drained; 2 hard-boiled eggs, chopped; ¼ cup mayonnaise; ¼ cup whole-milk plain Greek yogurt; 1 celery stalk, finely chopped; 2 scallions, thinly sliced; 1 tablespoon capers, rinsed and chopped; 1 teaspoon lemon zest; 1 tablespoon lemon juice; ½ teaspoon dried tarragon; 1 cup arugula, chopped; Salt and pepper, to taste

There’s something undeniably comforting about a good tuna salad. It’s simple, wholesome, and brings back memories of school lunches, lazy summer picnics, and the kind of meals that are ready in minutes but never compromise on flavor. This Tuna Salad with Egg is a grown-up twist on the classic you might remember from childhood—but don’t worry, it still checks all the boxes for a quick, no-fuss, and delicious meal.

What sets this tuna salad apart is how balanced and vibrant it tastes. We’re talking a creamy base with just the right richness from mayonnaise and Greek yogurt, a zippy lift from lemon juice and zest, and little punches of briny goodness from capers. Add in the peppery bite of arugula, the mild crunch of celery, and the herbaceous notes from dried tarragon, and suddenly, you’ve got a tuna salad that feels both satisfying and fresh.

I first tried this combo when I was looking for a lunch option that didn’t involve heating anything up. Something I could throw together in under 20 minutes but still feel good about eating. This recipe hit all the right notes—and now, it’s on heavy rotation in my kitchen. It’s my go-to for meal prepping lunches, scooping into lettuce wraps for a light dinner, or piling high on whole-grain toast for a quick bite.

Whether you’re looking for a healthy twist on a nostalgic classic, a new meal-prep favorite, or just a protein-packed salad that you can toss together with pantry staples, this Tuna Salad with Egg checks all the boxes—and then some.

Why You’ll Love This Recipe

There are so many reasons to fall in love with this Tuna Salad with Egg recipe, and once you try it, you’ll see why it has earned a permanent spot in my weekly lunch lineup.

It’s incredibly easy to make. With just a handful of ingredients, most of which are likely already in your fridge or pantry, you can have this salad mixed and ready in 15 minutes or less. That’s faster than waiting in a lunch line or scrolling through takeout options.

It’s protein-packed and filling. Thanks to the tuna and hard-boiled eggs, this salad is high in protein, making it a satisfying meal that’ll keep you full for hours. No mid-afternoon snack cravings needed.

It’s full of flavor. This isn’t your bland, overly mayo-heavy tuna salad. The lemon adds brightness, the capers bring a salty tang, and the arugula gives it a fresh, peppery edge that cuts through the creaminess perfectly.

It’s customizable. You can tweak this salad however you like. Don’t have arugula? Use spinach. Not a fan of capers? Swap them out for chopped pickles or olives. It’s easy to make it your own without sacrificing taste.

It’s great for meal prep. This salad keeps well in the fridge for up to three days, making it a fantastic option for make-ahead lunches. Just spoon it into a container, toss in a few crackers or slices of bread, and you’re good to go.

Whether you serve it on toast, wrap it in lettuce, or enjoy it straight from the bowl, this tuna salad is a flavorful, no-fuss recipe that delivers every single time.

Health Benefits

This Tuna Salad with Egg doesn’t just taste great—it’s also packed with nutrients that support a healthy lifestyle.

High in lean protein: Both tuna and eggs are excellent sources of high-quality protein. This helps support muscle repair and keeps you full longer, which can be helpful for weight management.

Healthy fats: While it contains mayonnaise, the addition of Greek yogurt lightens the fat content while providing a boost of probiotics and calcium. Tuna also contains omega-3 fatty acids, which support heart and brain health.

Low in carbohydrates: With only about 3 grams of carbs per serving, this salad fits easily into low-carb, keto, or diabetic-friendly diets.

Rich in vitamins and minerals: The ingredients in this salad bring in nutrients like vitamin A (from the arugula), vitamin D and choline (from eggs), and potassium and selenium (from tuna).

Simple, whole foods: This salad uses real, whole ingredients with no need for added sugars or preservatives, which makes it a wholesome, clean-eating option.

Altogether, this is a meal you can feel good about enjoying any day of the week.

Preparation Time, Servings, and Nutritional Information

Total Time: 15 minutes
Servings: 4 (about ¾ cup each)

Nutritional Information (Per Serving):

Calories: 247
Protein: 22g
Fat: 16g (3g saturated)
Carbohydrates: 3g
Cholesterol: 131mg
Sodium: 442mg

Ingredients List

Here’s everything you’ll need to make this bright and creamy Tuna Salad with Egg:

2 (5-ounce) cans solid white tuna in water, drained – Provides lean protein and a mild flavor that acts as a perfect base.
2 hard-boiled eggs, chopped – Adds richness, extra protein, and a touch of creaminess.
¼ cup mayonnaise – Brings the classic creamy texture without overpowering the other flavors.
¼ cup whole-milk plain Greek yogurt – Lightens the mixture while adding a tangy contrast to the mayo.
1 celery stalk, finely chopped – Adds a satisfying crunch and mild freshness.
2 scallions, thinly sliced – Offers a mild onion flavor without the sharpness of raw onions.
1 tablespoon capers, rinsed and chopped – Brings a salty, briny kick that enhances the tuna.
1 teaspoon lemon zest – Brightens the dish and balances the richness.
1 tablespoon fresh lemon juice – Adds acidity and freshness.
½ teaspoon dried tarragon – Lends a subtle herby note that complements the tuna.
1 cup arugula, chopped – Adds a peppery bite and a pop of green.
Salt and pepper, to taste – Enhances all the flavors and helps balance the dish.

Step-By-Step Cooking Instructions

Step 1: Prep the ingredients
Start by hard-boiling your eggs if you haven’t done so already. To make perfect hard-boiled eggs, place them in a pot of cold water, bring to a boil, then cover and turn off the heat. Let them sit for 9–10 minutes, then transfer to an ice bath. Once cool, peel and chop them into small pieces.

Step 2: Drain the tuna
Open both cans of tuna and drain off all the water. Use a fork to flake the tuna into smaller pieces and transfer it to a medium mixing bowl.

Step 3: Add the creamy base
To the tuna, add ¼ cup mayonnaise and ¼ cup whole-milk plain Greek yogurt. Stir gently to combine, ensuring the tuna is evenly coated without becoming mushy.

Step 4: Add vegetables and flavorings
Mix in the chopped celery, sliced scallions, chopped capers, lemon zest, and lemon juice. Sprinkle in the dried tarragon and chopped eggs. Stir until everything is well distributed.

Step 5: Fold in the arugula
Gently fold in the chopped arugula last, so it doesn’t get too wilted. If you prefer, you can also add the arugula just before serving to keep it crisp and vibrant.

Step 6: Taste and season
Give your salad a taste test and season with salt and freshly ground black pepper as needed. The capers already add some saltiness, so you may not need much.

Step 7: Chill or serve immediately
You can enjoy the salad right away or let it chill in the fridge for 15–20 minutes to let the flavors meld together more deeply.

How to Serve

This tuna salad is delicious and flexible when it comes to serving options. Here are a few favorites:

Serve on whole-grain toast or sandwich bread for a hearty, satisfying lunch.
Scoop into lettuce cups or wraps for a light, low-carb meal.
Add a generous spoonful over a bed of mixed greens or spinach with extra lemon juice for a quick salad.
Use as a filling for pita bread or tortilla wraps with sliced cucumbers and tomatoes.
Enjoy with crackers or sliced veggies as a protein-packed snack or appetizer.

Pairing Suggestions

When it comes to pairing, keep things simple and fresh to let the tuna salad shine.

Side Dishes:

Sliced cucumber or cherry tomato salad with olive oil and lemon.
A light soup like lentil or vegetable for a more filling meal.
Roasted sweet potato wedges for a balance of sweet and savory.

Beverages:

Iced green tea or a sparkling lemon water works beautifully with the bright flavors.
For kids, pair with cold milk or a fruit smoothie for added nutrition.

Storage, Freezing & Reheating Instructions

Storage:
Store any leftover tuna salad in an airtight container in the fridge for up to 3 days. Stir before serving, as the dressing may separate slightly over time.

Freezing:
This recipe isn’t ideal for freezing due to the mayo and yogurt-based dressing, which can separate when thawed. For best results, enjoy it fresh or within a few days.

Reheating:
No reheating is needed. This salad is meant to be served cold or at room temperature.

Common Mistakes to Avoid

Using too much mayo: This can overwhelm the other ingredients. Stick to the recommended ratio and balance with yogurt.
Skipping the lemon or capers: These ingredients are small but mighty. They brighten the salad and make it pop.
Overmixing: Stir gently to keep the texture light and pleasant.
Not draining the tuna properly: Excess moisture can make the salad soggy.
Adding arugula too early: If you’re prepping ahead, wait to stir in the arugula until right before serving to keep it fresh.

Pro Tips

Boil extra eggs: Make a few more hard-boiled eggs than you need. They’re perfect for snacks or adding to other meals during the week.
Use a microplane for zesting lemons: This ensures a fine zest that blends in seamlessly.
Chop ingredients finely: This helps create a more cohesive texture in every bite.
Taste before seasoning: Because of the capers and mayo, you might not need much salt.
Add extra crunch: If you love texture, throw in a few sunflower seeds or chopped pickles for added bite.

Frequently Asked Questions (FAQs)

Can I use canned tuna in oil instead of water?
Yes, you can. Just be sure to drain it well. Tuna in oil will give the salad a richer flavor.

Is there a substitute for Greek yogurt?
You can use sour cream or additional mayo, but Greek yogurt adds protein and a nice tang.

Can I make this salad ahead of time?
Absolutely. It keeps well in the fridge for up to three days. Just add the arugula before serving.

What can I use instead of capers?
Chopped green olives or dill pickles are great substitutes that provide a similar salty bite.

Is this salad gluten-free?
Yes, the salad itself is gluten-free. Just make sure to serve it with gluten-free bread or crackers if needed.

Can I make this without eggs?
Yes, but the texture and flavor will change slightly. Try adding chopped avocado or chickpeas as a substitute.

Can I add other veggies?
Definitely. Try diced red bell pepper, shredded carrots, or even some chopped cucumbers.

How can I make this spicy?
Add a pinch of cayenne pepper or some finely chopped jalapeños for a kick.

What type of tuna is best?
Solid white albacore tuna in water works well for this recipe, but chunk light tuna is a good budget-friendly option.

Can I double this recipe?
Yes, just double all ingredients and make sure your mixing bowl is large enough.

Conclusion & Call to Action

This Tuna Salad with Egg is everything a good lunch should be: quick, easy, satisfying, and full of fresh flavor. Whether you’re making it for a weekday meal prep, a last-minute lunch, or a protein-packed snack, it delivers on all fronts.

Try it out the next time you’re craving something easy but flavorful. And when you do, I’d love to hear how it went. Leave a comment, share your version, or tag me in your photos online—I love seeing your kitchen creations!

Now go grab those cans of tuna and eggs and get mixing. Your next favorite lunch is just minutes away.