High Protein Tuna & Egg Salad is a fresh, satisfying meal—simple, filling, and perfect for everyday eating.
This is one of those salads that keeps you full for longer without feeling heavy.
With tuna and eggs, it’s naturally high in protein, but still fresh and light thanks to the greens and onions. Everything comes together quickly, making it a great option when you want something healthy and simple.
I often make it for a quick lunch or prepare it ahead—it holds up well and still tastes great later.
How to choose the best ingredients for a Fit Tuna Salad
Mixed salad: Use any salad mix you like. I prefer colorful, crunchy mixes—they stay fresh longer and look better. I usually skip arugula here—it’s a bit too strong for this salad
Cucumber: Choose a fresh salad cucumber—firm, not soft at the ends. If using a regular garden cucumber, peel it from the lighter end to the darker one to avoid any bitterness
Tomatoes: Slightly tangy tomatoes work best. Cherry or baby plum are a great option—they hold their shape and add freshness
Eggs: Use good-quality eggs—they really make a difference in taste. Size doesn’t matter much, just cook them properly
Tuna: I prefer tuna chunks in brine—it’s lighter and works better in this salad. You can also use tuna in oil or water, depending on your preference. Try to choose good-quality tuna with larger pieces
Red onion: Red onion is ideal—milder and slightly sweet, perfect for salads
Chives / spring onion: Chives add a delicate flavor, but spring onion works just as well
Top Tip for Success
- If you don’t have a salad mix, use any single lettuce—iceberg works well and stays nice and crisp
- Add the dressing just before serving—this keeps the salad fresh and the leaves firm
- You can prepare the salad 1–2 hours in advance—store it in a closed container in the fridge
- Keep the dressing separate until serving—this makes a big difference in texture
- Drain the tuna well so the salad doesn’t become watery
- Cut vegetables into similar sizes—it looks better and is easier to eat
- Add eggs at the end so they keep their shape
- Taste and adjust seasoning just before serving
How to Enjoy!
- On its own — a complete, high-protein meal
- With fresh bread or toasted sourdough — simple and satisfying In a wrap or sandwich — easy to take for lunch
- With crackers or rice cakes — light and quick option
- As a meal prep lunch — just keep the dressing separate
More Protein-Packed Salads I Love
Healthy Broccoli Cauliflower Salad
Garlic Chicken Melon Pomegranate Salad
Fit Tuna Salad
Ingredients
Method
- Wash the vegetables. Remember to wash the vegetables first in cold water and then in warmer water.
- We tear the salads into pieces. Remember never cut salads because we extract valuable vitamins from them. We put this salad in a salad bowl.
- Boil the eggs half-hard, I like it so much, but they can be hard-boiled if you prefer. Then, when it cools down, we cut it into quarters.
- Cut the tomato into pieces, cut the cucumber into pieces (I do not peel the cucumber because the ribbon fits nicely in the peel salad), but nothing will happen if someone prefers to turn the cucumber.
- Cut the onions into feathers.
- Chop the chives finely.
- Put all the chopped vegetables into a bowl, dice the eggs, cut the eggs and put them in the bowl as well. Add the chopped tuna.
- Pour the sauce over the prepared salad.
- In the mug we mix lemon juice, olive oil, salt, and pepper
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