Some recipes become part of your regular lunch routine without you even realizing it, and this tuna salad with egg is one of those for me. It’s light but filling, full of texture, and incredibly quick to make. Over time, it’s become my reliable answer for those busy afternoons when I want something that feels fresh but doesn’t take much effort.
This version isn’t the old-school mayo-heavy tuna salad. It has a bright tang from Dijon vinaigrette, a bit of heat from jalapeños and Aleppo pepper, and a crunch that keeps every bite interesting. I’ve made it on lazy Sundays for the week ahead and on rushed weekdays when I needed a five-minute meal. It works both ways.
Why This Recipe Works So Well
What makes this tuna salad special is its balance. Tuna brings protein and substance, eggs add richness, celery and onions bring crunch, and the vinaigrette keeps everything light and zesty. The little touch of heat from the peppers lifts the flavor without overpowering it.
I used to make a very plain tuna salad — tuna, mayo, maybe some salt and pepper — but this version changed that forever. Once I started adding a proper dressing and layers of flavor, it went from a “desk lunch” to something I actually look forward to. It’s the kind of salad you can eat on toast, in a wrap, or even straight out of the bowl.
Ingredients You’ll Need
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Tuna – I usually go for canned tuna packed in water. It’s lean, light, and easy to work with. If you have oil-packed tuna, it gives a richer taste.
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Boiled Eggs – Hard-boiled eggs make the salad heartier and more satisfying.
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Jalapeño – I like a bit of kick, but you can control the heat by removing or keeping the seeds.
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Celery – For that fresh crunch and slight bitterness that balances the tuna.
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Green Onions – A milder onion flavor that blends in nicely.
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Green Olives – Briny and salty, they bring everything together.
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Salt and Black Pepper – Just enough to enhance the flavors.
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Aleppo Pepper or Red Pepper Flakes – For gentle warmth.
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Dijon Vinaigrette – Bright, tangy, and the key to making this salad stand out.
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Parsley – For color and a fresh finish.
How I Make It
Step 1: Mix Everything Up
I start by draining the tuna well — any extra water can make the salad too wet. Then I combine it with chopped boiled eggs, jalapeños, celery, green onions, and olives. A pinch of salt and black pepper goes in, followed by the Aleppo pepper.
Step 2: Dress It Right
I pour in the Dijon vinaigrette and gently toss until everything’s coated but not mushy. A handful of chopped parsley adds a burst of freshness right at the end.
It’s ready in minutes and smells so good that I often end up eating a few spoonfuls straight from the bowl before it even hits the bread.
Serving Suggestions
I usually sandwich this tuna salad between slices of seeded whole wheat bread, with a leaf of crisp lettuce and a few tomato slices. It’s also excellent spooned into butter lettuce leaves for a lighter option.
A few other ways I love serving it:
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With pita chips as a quick snack.
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Over a bed of greens for a more salad-style lunch.
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Mixed with some cooked pasta and extra vinaigrette for a quick tuna pasta salad.
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On toast with a sprinkle of extra Aleppo pepper if I want a bit more heat.
Make Ahead Tips
This salad keeps beautifully in the fridge. I often make a batch at the beginning of the week and store it in an airtight container. It stays fresh for up to three days. If I’m packing it for lunch, I keep the bread separate so it doesn’t get soggy.
The flavors actually get better after a few hours in the fridge — the vinaigrette seeps into the tuna and eggs, making the salad more flavorful the next day.
Storage
I store leftovers in a sealed container in the fridge for up to three days. If it looks like it needs a refresh, a quick drizzle of vinaigrette brings it back to life. I don’t recommend freezing it since the texture of the eggs and tuna can change.
FAQs
Can I make this salad ahead of time?
Yes, it’s great for meal prep. Just keep it in the fridge and assemble your sandwich or wrap when you’re ready to eat.
What kind of tuna works best?
Water-packed tuna keeps things lighter, while oil-packed tuna adds richness. Both work well — it depends on your preference.
Can I skip the jalapeños?
Of course. If you prefer it mild, leave them out or replace them with chopped bell peppers for crunch without heat.
Can I add other ingredients?
Yes, chopped pickles, capers, or a little bit of feta cheese are great add-ins if you want to experiment.
Protein-Packed Tuna Salad with Eggs
This Protein-Packed Tuna Salad with Eggs is bright, zesty, and full of satisfying crunch — everything you want in a quick and energizing lunch.
Ingredients
- 2 (6-ounce) cans water-packed tuna, drained
- 2 large hard-boiled eggs, chopped
- 1 to 2 jalapeños, seeded and finely chopped (leave some seeds for extra heat, if desired)
- 2 celery stalks, finely chopped
- 2 green onions, finely chopped
- ¼ cup green olives, pitted and finely chopped
- Kosher salt, to taste
- Black pepper, to taste
- ½ to 1 teaspoon red pepper flakes or Aleppo pepper
- ½ cup Dijon vinaigrette (plus more to taste)
- 2 tablespoons fresh parsley, chopped
- Whole grain bread or lettuce leaves, for serving
Instructions
- In a mixing bowl, combine the drained tuna, chopped eggs, jalapeños, celery, green onions, and olives. Season generously with salt, black pepper, and red pepper flakes.
- Drizzle the Dijon vinaigrette over the tuna mixture and toss gently until everything is evenly coated. Taste and adjust the seasoning or add more vinaigrette if you like a bolder flavor.
- Top with chopped parsley and serve immediately on whole grain bread, in lettuce wraps, or as a fresh, protein-rich salad.
Notes
- This tuna salad can be stored in an airtight container in the refrigerator for up to 5 days.
- For extra creaminess, you can add a spoonful of Greek yogurt or mayonnaise along with the vinaigrette.
- Aleppo pepper adds a mild warmth — but if you love spice, keep those jalapeño seeds in.
Nutrition Information
Yield
4Serving Size
1Amount Per Serving Calories 184Total Fat 11gSaturated Fat 2gTrans Fat 0gUnsaturated Fat 8gCholesterol 103mgSodium 698mgCarbohydrates 10gFiber 3gSugar 4gProtein 12g
Easy Shrimp Recipes.com, occasionally offers nutritional information for recipes contained on this site. This information is provided as a courtesy and is an estimate only. This information comes from online calculators. Although allchickenrecipes.com attempts to provide accurate nutritional information, these figures are only estimates.
Final Thought
This protein-packed tuna salad with egg has become a regular in my kitchen for good reason. It’s quick, satisfying, and full of flavor without feeling heavy. I’ve had it on busy weekdays at my desk, on warm evenings with a slice of toast, and even packed it for road trips.
It’s the kind of recipe that fits into real life — nothing complicated, just fresh ingredients coming together in the best way. Once you’ve made it a couple of times, it becomes second nature.
