This healthy tuna and egg salad sandwich recipe is packed with lean protein and ultra flavourful. Made with a combination of Greek yogurt and mayonnaise for a lightened-up variation on a classic sandwich. Perfect for when you can’t decide between tuna salad and egg salad sandwiches!
With back to school and back to routine season in full swing, you can’t go wrong with a good sandwich recipe. I’ve been making lots of sandwiches recently because, like my egg, cottage cheese, and avocado bowl, it’s an easy weekday lunch.
My favourite sandwiches are super hearty, flavourful, and nutrient dense. These Smashed Chickpea Avocado Salad Sandwiches are a fan favourite, and I have a feeling that this tuna egg salad sandwich recipe will be, too.
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Why You’ll Love This Recipe
- Simple: Throw all of the ingredients into a bowl, stir together, and serve!
- Protein-Packed: Tuna and eggs throw a one-two punch of complete protein.
- Keeps you full for hours: Perfect for a long day at work or school.
- Big Batch: This recipe makes enough for four generous servings.
Ingredients
Here is a list of ingredients that you’ll need to make tuna egg sandwiches. Scroll down to the recipe card for exact quantities.
- Tuna: Look for a good quality brand such as Raincoast Trading, Wild Planet, or Safe Catch. I used albacore tuna but skipjack or yellowfin will work.
- Hard boiled eggs: These add extra protein as well as a creamy contrast to the tuna texture.
- Celery and red onion: Classic ingredients in both tuna and egg salad, they add a wonderful crunch and freshness.
- Relish: A couple of tablespoons of relish adds a ton of flavour to the salad.
- Greek yogurt and mayonnaise: Form the base of the creamy dressing in the salad.
- Lemon juice and Dijon mustard: Add flavour.
- Seasonings: Sea salt, pepper, and fresh or dried dill.
Steps to Make This Recipe
Here are step by step instructions for how to make this protein-packed salad for lunch!
- Step 1: Drain the tuna and place it in a bowl. Mash it with a fork. Add all of the other ingredients.
- Step 2: Stir to combine.
- Step 3: Enjoy the tuna egg salad on sandwiches or lettuce leaves, with crackers, or on a bed of greens.
Recipe Variations and Substitutions
- Tuna – use canned salmon or chopped/shredded chicken instead.
- Vegetarian – swap the tuna for a can of chickpeas.
- Mayonnaise – use ½ cup of Greek yogurt instead of ¼ cup of Greek yogurt and ¼ cup of mayo.
- Spicy – Add 2 tablespoons of chopped pickled jalapeños for a spicy kick.
How to Serve
You can make tuna egg salad sandwiches or you can enjoy the salad in any of the following ways:
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- Over a bed of greens: Drizzle with a simple balsamic vinaigrette.
- With crackers
- On lettuce leaves
- Instead of bread, make wraps with tortillas or pitas.
How to Store
Store tuna egg salad in the refrigerator in an airtight container for 3-5 days. Give it a good stir before serving. Don’t make the sandwiches until a maximum of a few hours beforehand or the bread will get soggy.
Recipe Tips
- Season to taste: You might prefer more or less salt and herbs. Taste as you go and adjust the seasonings to suit your preferences.
- Customize as desired: This recipe can be customized to your liking with vegetables and herbs that you have on hand. You can add finely chopped carrot, cucumber, and bell pepper, as well as fresh herbs like dill, parsley, cilantro, and basil.
FAQ
While the tuna egg salad can be made up to four days in advance, I recommend preparing the sandwiches as close to when you plan to enjoy them as possible. This will prevent the bread from getting soggy. I also recommend layering some mixed greens or lettuce on both slices of the bread to prevent it from getting soggy.
More Healthy Lunch Ideas
Looking for other healthy lunch ideas? These are some of my favourites:
What to Serve With These Sandwiches
If you’d like to make a heartier meal, these tuna egg sandwiches go well with a bowl of soup or a salad. Here are my favourite pairings:
Did you make this recipe? Let me know how much you loved it with a star rating and a comment below.
Take a picture of your finished recipe and tag me on Instagram (@upbeet.kitchen), follow me on Pinterest, or connect with me on Facebook. I love seeing all your creations!
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Tuna Egg Sandwich
- Total Time: 5 minutes
- Yield: 4 servings 1x
Description
This healthy tuna and egg salad sandwich recipe is packed with lean protein and ultra flavourful. Made with a combination of Greek yogurt and mayonnaise for a lightened-up variation on a classic sandwich. Perfect for when you can’t decide between tuna salad and egg salad sandwiches!
Ingredients
- 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 (I used Bubbies brand)
- 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
Instructions
- Drain the tuna and place it in a bowl. Mash/flake with a fork. Add the remaining ingredients and stir to combine.
- Serve on sandwiches, lettuce leaves, with crackers, or over a bed of greens with a drizzle of balsamic vinaigrette.
Notes
How to store:
- Store the tuna egg salad in the refrigerator in an airtight container 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
Lindsay says
This was a delicious lunch. I had it with Simple Mills crackers and raw veg! Thanks for the recipe!
Allison says
Glad you enjoyed it, Lindsay!