Our Favourite Healthy Tuna Egg Salad Bowl: A Fresh Twist on a Classic

Are you feeling uninspired by your midday meal options, cycling through the same predictable sandwiches and lacklustre salads? Do you long for a lunch that is not only speedy and nourishing but also genuinely enjoyable? We certainly understand. The lunch break should be a highlight of the day—a chance to refresh and refuel. That’s precisely why we’ve crafted the ultimate Healthy Tuna Egg Salad Bowl, a recipe that breathes new life into a beloved classic, turning it into a contemporary, vibrant, and utterly delicious meal.

This is far more than your average tuna salad. We have captured the comforting creaminess of the original and elevated it with fresh, wholesome additions. By replacing a large portion of the heavy mayonnaise with protein-rich Greek yoghurt and loading it with crisp vegetables, we have designed a dish that is both light on its feet and deeply satisfying. It is the ideal solution to your lunchtime dilemma, delivering a burst of flavour and nutrition to power you through the rest of your day.

What Makes This Tuna Egg Salad Bowl a Healthy Choice?

When we embarked on creating the ideal Healthy tuna salad, our aim was to enhance both its taste and nutritional profile. This recipe is not about deprivation; it’s about making clever, tasty substitutions that nourish your body. The main ingredients—tuna and eggs—are excellent sources of high-quality protein, which is vital for maintaining muscle and helping you feel fuller and more content for longer.

Tuna, particularly when tinned in water, is low in fat while being a great source of omega-3 fatty acids. These are beneficial fats known to support heart and brain function. The NHS suggests consuming at least two portions of fish each week, one of which should be oily, and this recipe offers a wonderful way to work towards that target. The addition of eggs provides another protein boost, along with essential nutrients such as Vitamin D and B12.

Our key to achieving a luxurious creaminess is Greek yoghurt. By opting for a mixture of Greek yoghurt and just a small amount of light mayonnaise, we significantly reduce the saturated fat and calorie count, all while introducing a pleasant tang and even more protein. To finish, we fill the salad with fresh vegetables like celery and red onion, which contribute vital fibre, vitamins, and a wonderful crunch. It all comes together to form a balanced meal that genuinely tastes as good as it makes you feel.

Why You’ll Love This Recipe

• Simple and Speedy to Prepare: With just a handful of easy steps, you can have this wonderful salad ready in less than 20 minutes, making it ideal for hectic weekdays.
• High in Protein: The blend of tuna, eggs, and Greek yoghurt creates a protein-packed bowl that will help you stay full, focused, and energised all afternoon.
• Wonderfully Versatile: Think of this recipe as a brilliant starting point. Feel free to adjust the ingredients to match your preferences. Try different herbs, spices, or vegetables to make it uniquely yours.
• Ideal for Meal Prepping: Prepare a larger batch at the start of the week for a convenient, grab-and-go Healthy Tuna Salad Lunch. It keeps perfectly in the fridge for a few days.
• Fresh but Filling: In contrast to traditional versions laden with mayonnaise, this salad feels light and refreshing while still being wonderfully substantial and satisfying.

Ingredients

• 2 tins (approx. 145g each) of tuna in water, drained well
• 4 large free-range eggs, hard-boiled and peeled
• 100g plain Greek yoghurt
• 2 tablespoons light mayonnaise
• 2 celery stalks, finely chopped
• 1/2 small red onion, finely diced
• 1 tablespoon Dijon mustard
• 1 tablespoon fresh lemon juice
• 2 tablespoons fresh dill, chopped
• 1/2 teaspoon black pepper, freshly ground
• 1/4 teaspoon salt (or to taste)
• Mixed salad leaves (like romaine, spinach, or rocket)
• 1/2 cucumber, sliced
• A handful of cherry tomatoes, halved
• 1/2 avocado, sliced

Step-by-Step Instructions for the Perfect Tuna Egg Salad

Putting together this delightful salad is remarkably simple. We’ve outlined the process in a few clear steps to guarantee a perfect outcome every time.

1. Boil and Chop the Eggs: Pop the eggs into a small saucepan and add enough cold water to cover them. Bring the pan to a boil, then immediately lower the heat to a gentle simmer for 10 minutes. Afterwards, move the eggs into a bowl of iced water to cool down, which will make peeling them much easier. Once cooled, peel and give them a rough chop.
2. Prepare the Veggies: As the eggs are cooking, it’s a good time to get your vegetables ready. Chop the celery stalks finely and dice the red onion into small pieces. We adore the crispness they bring, making this a truly superb Celery tuna salad.
3. Mix the Creamy Dressing: In a medium-sized bowl, add the Greek yoghurt, light mayonnaise, Dijon mustard, fresh lemon juice, chopped dill, salt, and pepper. Whisk these ingredients together until you have a smooth and creamy dressing.
4. Bring It All Together: Tip the thoroughly drained tuna into the bowl with your dressing. Use a fork to break up the tuna flakes and incorporate them into the mixture. Now, gently fold in the chopped hard-boiled eggs, celery, and red onion. Try not to overmix; we want to preserve some of the lovely texture from the chunks of egg.
5. Taste and Let It Chill: Have a final taste of the salad and adjust the seasoning if necessary. You may find it needs another pinch of salt, a crack of pepper, or an extra squeeze of lemon. For the best results, we suggest covering the bowl and letting it chill in the fridge for at least 15-20 minutes. This gives the flavours a chance to mingle and develop.

How to Build Your Healthy Tuna Egg Salad Bowl

While this tuna egg salad is delicious by itself, presenting it as a “bowl” transforms it into a full, café-style meal. This simple approach adds extra nutrition, a variety of textures, and great visual appeal.

Choose Your Base

Begin with a lovely bed of fresh green leaves. We enjoy a combination of crunchy romaine and soft baby spinach, though rocket would also add a nice, peppery note. For a more filling meal, consider adding a layer of cooked quinoa, brown rice, or even some wholewheat couscous to the bottom of your bowl.

Add the Star of the Show

Next, place a generous helping of your chilled healthy tuna egg salad right in the middle of your base. This is the heart of the dish, providing that wonderful creamy, protein-rich element.

Pile on the Toppings

Here’s your chance to be creative! Arrange your preferred fresh toppings around the salad to construct a colourful and tempting bowl. Some of our top choices include:

• • Cool, refreshing cucumber slices
  • Sweet cherry tomatoes, cut in half
  • Silky, smooth avocado slices
  • A scattering of sunflower or pumpkin seeds for added crunch
  • A few capers or sliced olives for a salty kick

Variations and Customisations

One of the finest qualities of this recipe is its adaptability. It can easily be tweaked to suit your personal tastes or whatever ingredients you happen to have on hand.

• For a Mayo-Free Version: If mayonnaise isn’t your thing, you can easily substitute it with more Greek yoghurt. The salad will take on a tangier profile, which is just as delicious.
• Add a Little Heat: For those who enjoy a bit of spice, consider adding a pinch of cayenne pepper, a few drops of hot sauce, or some finely chopped fresh chilli into the dressing.
• Experiment with Herbs: No dill in the fridge? Fresh parsley, chives, or even a touch of tarragon would complement the flavours beautifully.
• As a Classic Sandwich Filling: This mixture makes for a truly fantastic Sandwich filling. Spread it between two slices of wholemeal bread with some crisp lettuce for a speedy and satisfying lunch. It’s a more wholesome version of a Classic tuna salad sandwich. For more sandwich ideas, take a look at these Light and Filling Cucumber Salad Sandwiches.
• Explore Other Salads: If you’re a fan of creating exciting salads, you might also like this Crunchy Asian Chicken Salad with Peanut Dressing for another meal packed with flavour.

Storage and Meal Prep Tips

This Healthy Tuna Egg Salad Bowl is a brilliant choice for meal prepping. To keep it fresh and tasty, simply follow these straightforward storage suggestions.

You can store the finished tuna egg salad in an airtight container in the fridge for up to 3-4 days. You’ll find that the flavours meld together and are often even better the following day.

If you’re preparing the entire bowl for your lunch, we advise keeping the elements separate until you’re ready to eat. Pack the tuna salad in one container, and the salad leaves and other vegetables in another. This will stop the greens from going limp. When it’s time for lunch, just assemble your bowl and enjoy a fresh and delicious meal in moments.

FAQ

A New Lunchtime Favourite Awaits

We firmly believe that healthy eating should never mean dull food, and this Healthy Tuna Egg Salad Bowl is a perfect example. It’s a colourful, flavourful, and deeply satisfying meal that is easy enough for a weekday lunch yet special enough to serve to guests. By marrying the classic, comforting notes of tuna and egg salad with fresh, contemporary ingredients, we’ve developed a recipe that we are confident will become a regular feature in your kitchen.

So, the next time you find yourself pondering what to have for lunch, we hope you’ll give this recipe a try. It’s the ideal way to shake up your routine and provide your body with a meal that is as tasty as it is beneficial. We would be delighted to see what you create! Feel free to share your thoughts in the comments section below or tag us on social media with a photo of your fantastic tuna salad bowl.

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Prep: 10 mins
Cook: 10 mins
Serves: 4

Ingredients

• 2 tins (approx. 145g each) of tuna in water, drained well
• 4 large free-range eggs
• 100g plain Greek yoghurt
• 2 tablespoons light mayonnaise
• 2 celery stalks, finely chopped
• 1/2 small red onion, finely diced
• 1 tablespoon Dijon mustard
• 1 tablespoon fresh lemon juice
• 2 tablespoons fresh dill, chopped
• 1/2 teaspoon black pepper, freshly ground
• 1/4 teaspoon salt (or to taste)
• Mixed salad leaves (like romaine, spinach, or rocket)
• 1/2 cucumber, sliced
• A handful of cherry tomatoes, halved
• 1/2 avocado, sliced

Instructions

1. Place eggs in a saucepan, cover with cold water, bring to a boil, then reduce heat and simmer for 10 minutes. Transfer to ice water to cool completely. Peel and roughly chop the eggs.
2. While the eggs cook, finely chop the celery and dice the red onion.
3. In a medium bowl, whisk together the Greek yoghurt, light mayonnaise, Dijon mustard, fresh lemon juice, chopped dill, salt, and pepper until the dressing is smooth.
4. Add the well-drained tuna to the dressing and flake with a fork. Gently fold in the chopped hard-boiled eggs, celery, and red onion until just combined.
5. Taste the salad and adjust seasoning if needed. For best results, cover and chill in the fridge for at least 15-20 minutes to allow the flavours to meld.
6. To assemble the bowls, start with a base of mixed salad leaves. Top with a generous scoop of the tuna egg salad, and arrange slices of cucumber, halved cherry tomatoes, and avocado around the sides.

Nutrition (per serving):
Calories: 295,
Carbs: 9 g,
Protein: 25 g,
Fat: 15 g