If you’re looking for a delicious and healthy dish that’s easy to prepare, then This tuna salad recipe with egg is a healthy, Packed with protein, omega-3s, and essential vitamins, this dish makes for a perfect meal that you can customize according to your dietary preferences. Whether you’re following a keto, paleo, or Whole30 plan, this high-protein salad fits right in.
Adding eggs to the traditional tuna salad is a game-changer. It enhances the creaminess and provides a richer texture while boosting the nutritional value. With only a few ingredients, this salad is simple to prepare but full of flavor. Plus, if you want to make it even healthier, you can swap out mayonnaise with alternatives like Greek yogurt or mashed avocado, giving you more control over the fat content without sacrificing taste.
Let’s not forget how simple and flexible this dish is. You can serve it in a variety of ways: on toast, crackers, or even in lettuce wraps. And if you want to make it perfect every time, follow these tips on how to boil eggs perfectly to get that ideal creamy texture for your salad.
Ingredients for Tuna Salad Recipe with Egg.
Here are the basic ingredients for this tuna salad with egg:
- 3 hard-boiled eggs
- 1 (5 oz) can of tuna (albacore or light tuna)
- 1/4 cup finely chopped red onion
- 1/4 cup finely chopped celery
- 1/4 cup chopped dill pickles
- 1/4 cup mayonnaise (Whole30-compliant if necessary)
- Salt and black pepper to taste
You can always tweak these ingredients based on your preferences. For example, if you’re looking for a healthier option, opt for low-fat mayonnaise, or substitute it with Greek yogurt or avocado.
How to Make Tuna Salad Recipe with Egg
Follow these easy steps to create the perfect tuna salad recipe with egg in less than 30 minutes.:
- Boil the eggs: Boil the eggs for 11 minutes. Once cooked, transfer them to an ice bath to make peeling easier.
- Chop the ingredients: Once the eggs are peeled, chop them into small pieces. Drain the tuna and mix it with the eggs in a bowl.
- Add the vegetables: Stir in the red onion, celery, and dill pickles for some crunch.
- Mix with mayonnaise: Add the mayonnaise and season the mixture with salt and black pepper. Adjust the creaminess by adding more mayo if desired.
- Serve and enjoy: This salad can be served in many ways: as a sandwich, on crackers, or in lettuce wraps for a low-carb option.
Creative Serving Ideas
The beauty of this tuna egg salad is its versatility. Here are some fun ways to serve it:
- On toast: Create a classic tuna salad sandwich using your favorite bread or gluten-free toast.
- In lettuce wraps: For a low-carb option, spoon the salad into large lettuce leaves.
- On crackers: Use whole grain or gluten-free crackers for a crunchy snack.
- With sweet potato toast: Slice sweet potatoes and toast them for a unique base to serve the salad on.
- Over greens: Add this salad on top of fresh greens like spinach or arugula for a light, healthy meal.
Customizations and Variations
If you love experimenting with flavors, here are some ways to customize your tuna salad:
- No mayo option: If you prefer a lighter salad, swap the mayo for Greek yogurt or mashed avocado. You can also add a bit of mustard for tanginess.
- Add-ins: Enhance the flavor by mixing in Dijon mustard, dill relish, or capers. Fresh herbs like parsley or dill also make great additions.
- Different proteins: You can replace tuna with canned salmon or shredded chicken for variety.
Health Benefits of Tuna and Egg Salad
This tuna egg salad is a nutrient-dense meal that’s ideal for health-conscious individuals. Here’s why:
- High in protein: Each serving of this salad offers roughly 30g of protein, making it a great option for muscle repair and overall health.
- Low in carbohydrates: With only 3g of carbs per serving, this dish is perfect for keto or low-carb diets.
- Rich in omega-3s: The tuna provides a high amount of omega-3 fatty acids, which are beneficial for heart and brain health. Learn more about the health benefits of tuna.
How to Serve Your Egg Tuna Salad.
This tuna egg salad is perfect for meal prep because it stores well for up to 4-5 days in an airtight container in the refrigerator. Just give it a good stir before serving to redistribute the creamy ingredients. However, it’s not recommended to freeze the salad because the mayonnaise will separate and affect the texture once thawed.
Frequently Asked Questions
Can I make this tuna salad without mayonnaise?
Absolutely! You can substitute mayonnaise with Greek yogurt or mashed avocado for a lighter, healthier version of the salad. Another alternative is to use hummus or tahini for a unique twist.
What are some serving options for this salad?
This tuna egg salad can be served in various ways. You can use it to make a sandwich, spoon it onto crackers, or use it as a filling for lettuce wraps. It’s also great as a topping for grain-free tortillas or sweet potato toast.
How can I make this salad healthier?
To make this salad healthier, use low-fat mayo or swap it with Greek yogurt or mashed avocado. You can also load it up with more vegetables like chopped bell peppers, spinach, or cucumbers.
Conclusion
This tuna salad recipe with egg is a versatile and nutritious meal that you can whip up in no time. It’s packed with protein, omega-3s, and essential vitamins, making it a healthy option for lunch, dinner, or meal prep. Plus, it’s easy to customize to suit your taste preferences and dietary needs.
So, whether you’re preparing for a quick lunch or looking for a healthy snack, give this tuna egg salad a try. You won’t be disappointed!