This protein-packed tuna salad redefines light lunches without sacrificing flavor or satisfaction. The combination of flaky tuna and hard-boiled eggs creates a creamy, nutritious base that keeps you full for hours.
I’ve streamlined the process to take just 10 minutes of active prep, using simple ingredients you likely already have. Greek yogurt replaces mayo for a low-calorie twist that’s just as rich and tangy.
The result is a salad that’s versatile—serve it on whole-grain toast, over greens, or with crackers. Every bite delivers bold flavor and high-protein satisfaction.
Perfect for meal prep or a quick lunch on the go. Here’s how to make it.
Ingredients for Low Calorie Tuna Salad Recipe with Egg
Pantry staples and fresh extras come together for this protein-rich lunch.
| Ingredient | Amount | Notes |
|---|---|---|
| Canned Tuna in Water 🐟 | 2 cans | Drained and flaked, chunk light preferred |
| Large Eggs 🥚 | 4 whole | Hard-boiled, chopped |
| Plain Greek Yogurt 🥛 | ¾ cup | Non-fat or 2% for tang |
| Celery Stalks 🥬 | 2 whole | Finely diced for crunch |
| Red Onion 🧅 | ¼ cup | Finely minced for sharpness |
| Fresh Dill 🌿 | 2 tbsp | Chopped, fresh preferred |
| Dijon Mustard 🟡 | 1 tbsp | Whole grain for texture |
| Lemon Juice 🍋 | 1 tbsp | Freshly squeezed for brightness |
| Sea Salt 🧂 | ½ tsp | Or Diamond Crystal kosher salt |
| Freshly Ground Black Pepper 🌶️ | ¼ tsp | To taste for finish |
| Sweet Paprika 🌶️ | ¼ tsp | For subtle smokiness |
| Garlic Powder 🧄 | ¼ tsp | For depth of flavor |
The tuna sets the tone here. Wild-caught canned tuna in water (not oil) keeps it light—look for Safe Catch or Ortiz brands for quality. Greek yogurt is the game-changer: Fage or Chobani non-fat gives that creamy tang without the mayo calories. The eggs? Fresh is best, but whatever’s in your fridge works (just don’t use the sad, old ones).
No Greek yogurt? Vegan mayo or mashed avocado keeps it rich. Skip the celery? Cucumber or bell pepper adds the same crunch. Red onion too sharp? Green onions at double the amount are milder. The dill can be swapped for parsley (or dried dill at one-third the amount), but fresh herbs make all the difference.
This keeps 3-4 days in the fridge—perfect for meal prep. Store in an airtight container with parchment paper pressed on top to prevent browning. Freezing isn’t ideal (texture suffers), but it’ll hold for 1 month if needed.
Why You’ll Love This Recipe
- Five Minute Fix: I can have this ready before the toaster pops—just drain, chop, and stir.
- Creamy Crunch: The Greek yogurt keeps it light but the celery and onion give every bite a satisfying snap.
- Meal Prep MVP: Honestly, it tastes even better the next day in lettuce wraps or on whole grain toast.
- Stretches Further: One can of tuna plus a few eggs feeds us for two meals without breaking the bank.
Step-by-Step Instructions for Low Calorie Tuna Salad
This method ensures a creamy, flavorful salad that comes together in minutes.
Step 1: Hard-Boil and Chop the Eggs
Place the 4 whole Large Eggs in a saucepan and cover with cold water by about 1 inch. Bring to a boil over high heat, then immediately reduce to a simmer. Cook for 10 minutes—this timing guarantees fully set yolks with no gray ring.
Drain the eggs and transfer them to a bowl of ice water to cool for 5 minutes. Peel, then chop them into ¼-inch pieces. I prefer a slightly chunky texture for contrast against the flaked tuna. Set the chopped eggs aside in a large mixing bowl.
Step 2: Flake the Tuna and Prep Vegetables
Open the 2 cans Canned Tuna in Water and drain them thoroughly in a fine-mesh strainer. Press gently with a spoon to remove excess liquid—this prevents a watery salad. Flake the tuna with a fork and add it to the bowl with the eggs.
Finely dice the 2 whole Celery Stalks and mince the 0.25 cup Red Onion for uniform texture. Add both to the bowl. The celery brings a satisfying crunch, while the onion adds a subtle sharpness that balances the richness of the other ingredients.
Step 3: Mix the Creamy Base
In a small bowl, whisk together the 0.75 cup Plain Greek Yogurt, 1 tbsp Dijon Mustard, 1 tbsp Lemon Juice, 0.5 tsp Sea Salt, 0.25 tsp Freshly Ground Black Pepper, 0.25 tsp Sweet Paprika, and 0.25 tsp Garlic Powder until smooth. The Greek yogurt replaces mayo for a lighter texture without sacrificing creaminess.
Pour this mixture over the tuna and eggs. Add the 2 tbsp Fresh Dill and fold everything together gently with a spatula. You want to coat all the ingredients evenly without breaking up the egg pieces too much.
Step 4: Chill and Let Flavors Meld
Cover the bowl with plastic wrap and refrigerate for at least 30 minutes. This resting time allows the flavors to develop fully—the paprika and garlic powder will mellow, while the dill and lemon brighten the overall profile.
Give the salad a final stir before serving. Taste and adjust seasoning if needed, though the measured 0.5 tsp Sea Salt should provide perfect balance. Serve on whole-grain bread, over greens, or with crackers for a protein-packed meal that’s ready in minutes.
Pro Tips For Making Low Calorie Tuna Salad Recipe With Egg
- Drain the Tuna Well: Press the canned tuna in a fine-mesh strainer for 10 seconds to remove all excess water—this keeps the salad from turning watery. I learned this the hard way after my first few batches ended up soupy.
- Hard-Boil Eggs Right: Shock hard-boiled eggs in ice water for exactly 5 minutes after cooking to stop the carryover heat. This guarantees clean, creamy yolks without that greenish ring.
- Skip Raw Onion: Soak finely diced red onion in cold water for 5 minutes to mellow its bite. Sounds weird, but it works—no more overpowering sharpness in your salad.
- Use Full-Fat Yogurt: Opt for full-fat Greek yogurt instead of low-fat—it’s only a small amount per serving, but it adds richness that makes the dish feel indulgent. After trying both, I finally figured out why my early versions tasted flat.
Pro Cooking Tips for Great low calorie tuna salad recipe with egg
Egg Perfection
For ideal texture, place your 4 whole Large Eggs in a pot and cover with cold water by 1 inch. Bring to a boil, then reduce to a simmer for exactly 10 minutes. This timing ensures fully set yolks without that unappetizing gray ring. 💡
Tuna Draining Tip
After draining the 2 cans Canned Tuna in Water, press it gently with a spoon in a fine-mesh strainer. This removes excess liquid that could make your salad watery. I find Safe Catch brand has the best texture for this dish.
Yogurt Consistency
Use full-fat Greek yogurt if you want extra creaminess, though non-fat works too. Whisk your 0.75 cup Plain Greek Yogurt with other wet ingredients first to prevent clumping. Fage or Chobani are my go-to brands for consistent results.
Vegetable Prep
Finely dice your 2 whole Celery Stalks and mince the 0.25 cup Red Onion uniformly. This ensures every bite has balanced texture and flavor. For extra crunch, I sometimes add 1 tbsp finely chopped cucumber.
Flavor Boost
Don’t skip the 30-minute chilling time—it lets the 0.25 tsp Sweet Paprika and 0.25 tsp Garlic Powder meld with the other ingredients. The flavors develop significantly during this rest period.
Serving Temperature
Serve this salad slightly chilled but not ice-cold. Take it out of the fridge 10 minutes before serving for the best texture and flavor. This makes the eggs taste creamier and the herbs more aromatic. 🌟
Nutrition Facts
Frequently Asked Questions
Can I use mayo instead of Greek yogurt?
Yes, but it adds more calories. For a lighter option, stick with 0.75 cup Greek yogurt. If you prefer mayo, use ½ cup light mayo to keep calories in check.
How long does this salad stay fresh?
Stored in an airtight container, it keeps for 3-4 days in the fridge. For best texture, avoid freezing as eggs can become rubbery.
What can I serve this with?
Try it on whole-grain toast, over mixed greens, or with whole-wheat crackers. For extra crunch, add cucumber slices or serve in lettuce wraps.
Can I make this without eggs?
Replace the 4 eggs with extra tuna or add chickpeas for protein. The texture will be slightly different but still delicious.
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