High-Protein Tuna & Egg Salad
Tuna and chopped eggs in a creamy dill dressing — ready in 10 minutes
This high-protein tuna and egg salad folds flaked tuna and chopped hard-boiled eggs into a light mayo dressing with dill, like the bowl. Each serving has 38 g of protein and 3 g net carbs.
Low carb, sugar-free, and no bread.
Why you’ll love this salad
- 38g protein per serving
- 3g net carbs
- Tuna and egg in one bowl
- Ready in about 10 minutes
- Dill and a light dressing
- No bread
Health notes
- Protein: Canned tuna and hard-boiled eggs.
- Low carb: No bread, no pasta, no sweet relish.
- Sugar-free: Mayo and herbs only.
- Keto-friendly: Each serving stays around 3g net carbs.
Key element — drain the tuna
Wet tuna waters the dressing. Drain the cans well so the salad holds together like the bowl.
Ingredients
Salad (4 servings)
- 4 cans (5 oz each) tuna in water, drained
- 6 hard-boiled eggs, chopped
- ⅓ cup mayonnaise
- 1 Tbsp plain Greek yogurt, optional
- 1 Tbsp lemon juice or Dijon
- 2 Tbsp fresh dill, chopped
- 2 Tbsp chopped parsley or green onion
- ½ tsp salt
- ¼ tsp black pepper
Swaps
- Tuna in oil: Drain it. Calories rise a little.
- No eggs: Protein drops under 38g.
- Sweet relish or bread: Not in the 3g number.
- No mayo: Use all yogurt. Texture is lighter.
Instructions
| 1 | Drain. Drain the tuna well. Flake it into a bowl. |
| 2 | Eggs. Chop the hard-boiled eggs. Leave some larger pieces for the top, like the bowl. |
| 3 | Dress. Stir mayo, yogurt if using, lemon or Dijon, dill, parsley, salt, and pepper. Fold into the tuna and eggs. Do not mash it to a paste. |
| 4 | Serve. Spoon into 4 servings. Top with extra dill and a few egg pieces. This batch makes 4 servings. |
Pro tips
- Drain the tuna. A wet salad slides off the spoon.
- Leave some egg pieces whole so the bowl looks like the photo.
- Sweet relish or bread is not in these numbers.
- Taste the salt after the tuna is in. Canned tuna is already salted.
- Macros are per serving, 4 from this batch.
Nutrition
| Nutrient | Per serving |
|---|---|
| Calories | 320 |
| Protein | 38g |
| Net carbohydrates | 3g |
| Total carbohydrates | 3g |
| Fiber | 0g |
| Total fat | 16g |
| Sodium | 580mg |
Estimates based on drained tuna in water, hard-boiled eggs, a measured mayo, and herbs, divided into 4 servings. Sweet relish and bread are not included.
Variations
Celery
A few small pieces. Carbs stay close.
No dill
Use parsley only.
Spicy
A pinch of cayenne or a dash of hot sauce.
Lettuce cups
Serve in leaves. Still no bread.
Storage
| Method | Time | Notes |
|---|---|---|
| Refrigerator | Up to 3 days | Cover. Stir before serving |
| Freezer | Not ideal | The eggs water out |
| Make ahead | Same day | Add the dill at serving so it stays green |
FAQ
Test your knowledge
5 quick questions about this tuna and egg salad
1. Protein per serving?
2. Net carbs per serving?
3. Why drain the tuna?
4. About how long does this take?
5. What is not in the 3g number?
