Tuna Egg Sandwich

This healthy tuna and egg salad sandwich is a protein-packed, flavor-filled lunch that’s easy to whip up. Combining creamy Greek yogurt with a touch of mayonnaise brings a lighter twist to this classic. It’s the perfect choice when you’re torn between craving egg salad or tuna salad sandwiches!

Now that back-to-school and busy weekday routines are in full swing, having reliable sandwich recipes is a lifesaver. Lately, I’ve been all about sandwiches because, much like my egg, cottage cheese, and avocado bowl, they’re a quick, no-fuss lunch that still feels satisfying.

My go-to sandwiches are always packed with flavor, hearty, and especially nutrient-dense. These Smashed Chickpea Avocado Salad Sandwiches have been a hit, and I have a feeling this tuna egg salad sandwich will quickly become a new family favorite too.

This healthy tuna and egg salad sandwich is a simple, protein-packed meal that comes together in minutes. It mixes canned tuna with perfectly chopped hard-boiled eggs and a creamy dressing made from Greek yogurt and a touch of mayo to keep things light and tasty. It’s a no-fuss option that’s perfect for hectic weekdays or packing into school lunches. In about 5 minutes, you’ll have a batch ready with enough to serve four generous portions.

Keep reading for everything you need: a detailed ingredients list with exact amounts, easy-to-follow instructions accompanied by photos, plus handy tips for tweaking the salad your way, substitutions you can try, serving ideas, and how to store it so it stays fresh for days.

• Quick prep: Just drain, mash, and stir — and only boil the eggs if you don’t have any ready-made.
• Flexible: Enjoy this salad in sandwiches, wrapped in lettuce, spooned over greens, or eaten with your favorite crackers.
• Customizable: Options to swap out proteins, adjust creaminess, or add extra crunch and fresh herbs.

Easy, Filling, Protein-Packed

• Simple: Toss all the ingredients together in one bowl, stir, and serve—no fancy skills needed!
• Protein-Packed: Tuna and eggs deliver a powerful combo of complete protein to keep you fueled. For another fast, high-protein option, try this Quick Tuna Omelette.
• Stays Filling: This sandwich will keep you satisfied for hours, perfect for busy days or long school afternoons.
• Big Batch: Makes enough for four hearty servings, so there’s plenty to share or save for later. For make-ahead lunches, this High Protein Tuna Pasta Salad also scales and stores well.

Ingredients and Smart Swaps

• 2 (5 oz/142g) cans of tuna
• 4 hard boiled eggs, chopped
• 2 celery ribs, diced
• 2 tablespoons finely chopped red onion
• 2 tablespoons relish
• ¼ cup Greek yogurt
• ¼ cup mayonnaise
• 1 tablespoon lemon juice
• 1 tablespoon Dijon mustard
• 1 teaspoon dried dill or 2 tablespoons finely chopped fresh dill
• ½ teaspoon sea salt
• Freshly ground black pepper, to taste

How to Make the Salad

1. Hard-boil eggs if not using pre-cooked ones; cool and chop them.
2. Dice the celery and finely chop the red onion.
3. Drain the tuna well.
4. Place the drained tuna in a bowl and mash or flake it with a fork.
5. Add the chopped hard-boiled eggs, diced celery, chopped red onion, relish, Greek yogurt, mayonnaise, lemon juice, Dijon mustard, dill, sea salt, and black pepper to the bowl.

6. Stir everything together until well combined.

   

7. Taste and adjust seasoning (salt, pepper, mustard, or dill) as desired.

Flavor and Texture Tips

• Adjust salt and herbs as you like: Don’t be shy about tasting and tweaking the salad as you mix it. More dill or mustard can totally change the flavor profile to match your mood. If you like heat, take cues from these spicy tuna salad bites and mix in a pinch of cayenne, hot sauce, or diced jalapeño.
• Add veggies you love: Chopped bell peppers, cucumbers, or shredded carrots add crunch and a fresh dimension. Fresh herbs like parsley, basil, or cilantro make it even better. For extra snap, a spoonful of tangy vinegar coleslaw tucks nicely into the sandwich or works as a crisp side.

Serving Ideas and Mix-Ins

There are so many great ways to enjoy this tuna egg salad besides just sandwiches. If you’re craving something warm, you might also love this 10-minute tuna quiche. Here are a few ideas to mix things up:

• On salad greens: Add a drizzle of simple balsamic vinaigrette, or serve it alongside a crisp oil and vinegar slaw, and enjoy it as a protein-packed salad.
• With crackers: A perfect snack or light lunch option that’s easy to grab and go.
• In lettuce wraps: Use crisp lettuce leaves as a low-carb substitute for bread.
• Wrap it up: Use tortillas or pita bread instead of sandwich bread to change the texture.

• Adjust the seasoning: Everyone’s taste is different! Taste as you go and add more salt, herbs, or mustard if you want it brighter or tangier.
• Get creative: Feel free to toss in other veggies like finely chopped carrot, cucumber, or bell pepper. Fresh herbs like dill, parsley, cilantro, or basil make all the difference in taking this salad to the next level.

• Tuna: Try canned salmon or shredded chicken for a different protein twist.
• Vegetarian option: Swap the tuna for a can of chickpeas mashed up for a hearty meat-free salad.
• Make it lighter: Use ½ cup of Greek yogurt alone instead of the usual mix of yogurt and mayo.
• Feeling spicy? Add a couple of tablespoons of chopped pickled jalapeños for a kick.

How to Store and Prep Ahead

Keep your tuna egg salad fresh by storing it in an airtight container in the fridge for up to 3-5 days. Give it a good stir before serving to freshen it up. For sandwiches, I don’t recommend making them more than a few hours ahead because the bread can get soggy. If you need to make them in advance, putting a layer of leafy greens on the bread can help keep things from getting too wet. Prefer a make-ahead tuna main that reheats well? Try this creamy keto tuna casserole for an easy, comforting option.

Recipe Tips

• Adjust salt and herbs as you like: Don’t be shy about tasting and tweaking the salad as you mix it. More dill or mustard can totally change the flavor profile to match your mood.
• Add veggies you love: Chopped bell peppers, cucumbers, or shredded carrots add crunch and a fresh dimension. Fresh herbs like parsley, basil, or cilantro make it even better.

Answers to Common Questions

Can I make tuna egg salad sandwiches ahead of time?

Absolutely! You can prepare the tuna egg salad up to four days ahead and keep it chilled in the fridge. For the best sandwich experience, I recommend assembling the sandwiches as close to mealtime as you can to avoid soggy bread. To help even more, try layering some lettuce or mixed greens between the bread and salad—that little barrier really helps protect the bread.

Did you make this recipe? I’d love to hear how you liked it—please leave a star rating and comment below!

Notes

How to store:

• Keep the tuna egg salad in an airtight container in the refrigerator for 3–5 days.

• Prep Time: 5 minutes
• Category: Lunch

Nutrition

• Serving Size: ¼ of recipe
• Calories: 275
• Sugar: 4.2 g
• Sodium: 973.6 mg
• Fat: 13.4 g
• Saturated Fat: 3.3 g
• Carbohydrates: 7.1 g
• Fiber: 0.9 g
• Protein: 29 g