High-Protein Tuna and Egg Salad
High-Protein Tuna & Egg Salad
Low carb • Sugar-free tuna and egg salad with dill — 10 minutes, two bowls
This is high-protein tuna and egg salad, not a sweet deli mix. Tuna, hard-cooked eggs, a little celery, and a dill mayonnaise fold into a creamy bowl with egg wedges on top, like the photo. Ten minutes. No relish, no sugar mayo.
Two bowls. One bowl is one serving. Drain the tuna well or the salad turns watery.
Why you’ll love this salad
- 38g protein per bowl — tuna and egg
- 3g net carbs — no relish, no sweet mayo
- About 10 minutes, one bowl
- Creamy dill, egg wedges, like the photo
- No boxed mix, no sugar
- It holds if the tuna is drained
Health notes
- Protein: High. Tuna and eggs are the bowl.
- Lower carb than deli tuna salad: No relish or sweet mayo. Close to keto-zero at 3g net.
- Two bowls: Macros are per bowl, not the whole plate.
- Sweet relish or extra celery will jump the carbs. Keep the mix measured.
Key element — drain the tuna, then fold, do not mash
Watery tuna makes a wet salad. Drain it hard. Fold mayo, mustard, dill, and a little celery into chunks of tuna. Add most of the egg, then top with wedges and extra dill, like the photo.
Ingredients
Salad (2 bowls)
- 2 cans (5 oz each) tuna in water, drained well
- 4 large eggs, hard-cooked
- 1/3 cup mayonnaise
- 1 tsp Dijon mustard
- 1 Tbsp chopped fresh dill, plus extra
- 2 Tbsp minced celery
- 1 Tbsp minced green onion
- 1 tsp lemon juice
- Salt and black pepper
Swaps
- Greek yogurt: Swap half the mayo for extra protein.
- Parsley: Use it if you are out of dill.
- Sweet relish: Skip it. That is how carbs jump.
Instructions
| 1 | Drain. Drain the tuna well and flake it into a bowl. |
| 2 | Eggs. Chop 3 eggs. Cut the last egg into wedges for the top. |
| 3 | Dress. Stir mayo, mustard, dill, celery, green onion, lemon, salt, and pepper. |
| 4 | Fold. Fold tuna and chopped egg into the dressing. Do not mash. |
| 5 | Serve. Split into 2 bowls. Top with egg wedges and extra dill, like the photo. One bowl is one serving. |
Pro tips
- Drain the tuna hard. Extra water thins the dressing.
- Fold, do not mash. Chunks look like the photo.
- Save wedges for the top so the yellow shows.
- Fresh dill beats dried. Dried tastes dusty here.
- Chill 10 minutes if you want it colder and thicker.
Nutrition
| Nutrient | Per bowl (1 of 2) |
|---|---|
| Calories | 320 |
| Protein | 38g |
| Net carbohydrates | 3g |
| Total carbohydrates | 3g |
| Fiber | 0g |
| Total fat | 17g |
| Sodium | 520mg |
Estimates with tuna in water, eggs, mayo, and a small celery scoop. Sweet relish or extra celery will raise carbs. This is a high-protein, lower-carb salad, close to keto-zero.
Variations
Avocado
Fold in 1/4 mashed avocado and drop 1 Tbsp of the mayo.
Spicy
Add 1/2 tsp hot sauce and a pinch of chili flake.
Pickle
Add 1 Tbsp chopped dill pickle, not sweet relish.
Lettuce cup
Spoon into romaine leaves instead of a bowl.
Storage
| Method | Time | Notes |
|---|---|---|
| Eat now | Best | While the egg wedges are bright |
| Refrigerator | Up to 2 days | Cover. Stir once before serving |
| Freezer | Skip | Mayo splits after thaw |
FAQ
Test your knowledge
5 quick questions about this salad
1. Protein per bowl?
2. Net carbs per bowl?
3. How many bowls in a batch?
4. Why drain the tuna?
5. Why skip sweet relish?
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