High-Protein Tuna & Egg Salad

Chunk tuna and chopped eggs in a creamy dill dressing — low carb and ready in 10 minutes

This high-protein tuna and egg salad mixes canned tuna with chopped hard-boiled eggs and a light mayo-yogurt dressing. Fresh dill on top matches the photo. Each serving has 38 g of protein and 3 g net carbs.

Low carb, sugar-free, and no cooking if the eggs are already boiled.

Prep10 min

Cook0 min

Servings2

Protein38g

Net Carbs3g

Calories320

Why you’ll love this salad

38g protein per serving
Only 3g net carbs
No cooking (if eggs are ready)
Ready in about 10 minutes
Dill and creamy dressing
Works in a bowl or lettuce wrap

Health notes

High protein: Tuna plus eggs.
Low carb: No bread, relish, or sweet pickle.
Sugar-free: Mustard and lemon instead of sweet dressing.
Light creaminess: Half mayo, half Greek yogurt.

Key element — drain the tuna well

Press the lid into the can. Watery tuna makes a loose salad that won’t hold the chunks you see in the photo.

Ingredients

Salad (2 servings)

2 cans (5 oz each) tuna in water, drained well
4 hard-boiled eggs, chopped (save a few wedges for the top)
3 Tbsp mayonnaise
3 Tbsp plain Greek yogurt
1 tsp Dijon mustard
1 Tbsp lemon juice
2 Tbsp chopped fresh dill, plus extra for garnish
2 Tbsp chopped celery or green onion
½ tsp salt
¼ tsp black pepper

Swaps

All mayo: Skip yogurt if you want a richer bowl.
Avocado: Mash ½ avocado in place of some mayo.
No dill: Use parsley or chives.
Salmon: Canned salmon works the same way.

Instructions

Drain. Empty the tuna into a bowl and press out extra liquid with a fork.

Mix the dressing. Stir mayo, yogurt, mustard, lemon juice, salt, and pepper until smooth.

Fold. Add tuna, most of the chopped eggs, celery or green onion, and dill. Stir gently so the eggs stay in pieces.

Serve. Spoon into two bowls. Top with reserved egg wedges and extra dill.

Pro tips

Use tuna packed in water for a cleaner flavor.
Chill the eggs first so they chop cleanly.
Don’t mash everything into paste — leave chunks.
Taste before adding more salt; canned tuna varies.
If the eggs are not cooked yet, add 10 minutes to boil and cool them.

Nutrition

Nutrient	Per serving
Calories	320
Protein	38g
Net carbohydrates	3g
Total carbohydrates	3g
Fiber	0g
Total fat	16g
Sodium	680mg

Estimates based on two 5 oz cans of tuna, 4 eggs, and a mayo-yogurt dressing, divided into 2 servings. Exact numbers vary with tuna brand and mayo.

Variations

Pickle

Add chopped dill pickle, not sweet relish.

Spicy

Stir in a pinch of cayenne or minced jalapeño.

Avocado bowl

Serve in halved avocados.

Lettuce wrap

Spoon into romaine leaves.

Storage

Method	Time	Notes
Refrigerator	Up to 2 days	Cover tightly
Make ahead	Keep extra dill off until serving	Stays greener
Freezer	Do not freeze	Dressing separates

FAQ

Yes. There is no bread or sweet pickle, so each serving stays around 3g net carbs.

Yes. Drain it well. Calories and fat will be a little higher.

No. Use all mayonnaise if you prefer a richer salad.

Cover with water, boil 10 minutes, then ice bath. The 10-minute time on the card assumes they are already cooked.

Yes for 1–2 days. Stir before serving and add fresh dill on top.

Two generous servings match the per-serving macros on the card.

Test your knowledge

5 quick questions about this tuna egg salad

1. Protein per serving?

2. Net carbs per serving?

3. What two proteins are in the bowl?

4. About how long does this take (eggs already boiled)?

5. Why drain the tuna well?

High-Protein Tuna and Egg Salad