Quick answer: This tuna egg salad has about 30 grams of protein and 240 calories per serving, and takes about 20 minutes, mostly boiling the eggs. Unlike the other tuna salads in this collection, eggs are the co-star rather than a garnish — mustard, paprika and a little Greek yogurt give it a deviled-egg flavor. Serves 4. Sodium runs moderate, about 530 mg per serving.
Most tuna salads use one or two eggs as an accent. This one uses eight across four servings — enough that the deviled-egg flavor (mustard, paprika, a little tang) comes through as the main character, with tuna adding bulk and protein rather than being the whole point.
Why This Recipe Has About 30 Grams of Protein
| Source | Per serving |
| Canned tuna, drained (82.5 g) | 16.0 g |
| Eggs, 2 large (100 g) | 12.5 g |
| Plain Greek yogurt (20 g) | 2.0 g |
| Total | 30.5 g |
More eggs and more tuna than a typical tuna salad, which is what pushes this comfortably past 25 grams.
A Note on Sodium
About 530 mg per serving, roughly 23% of the WHO’s 2,300 mg daily limit.
- Canned tuna: ~206 mg
- Dijon mustard: ~166 mg
- Eggs: ~124 mg
- Everything else: ~34 mg
What helps: cutting the Dijon back slightly, or using a milder mustard, lowers this without losing the deviled-egg character entirely.
What You Need
Makes 4 servings
- 3 cans (5 oz / 142 g each) light tuna in water, drained (about 330 g drained total)
- 8 large eggs
- ⅓ cup (80 g) plain Greek yogurt
- 2 tbsp Dijon mustard
- 1 tsp paprika, plus more to serve
- 2 stalks celery, finely diced
- 2 tbsp red onion, minced
- 1 tbsp pickle relish
- Black pepper, to taste
How to Make It
- Boil the eggs 9-10 minutes, cool in cold water, and peel.
- Mash the yolks separately with the yogurt, Dijon and paprika until smooth.
- Chop the whites and combine with the drained, flaked tuna, celery, onion and relish.
- Fold the mashed yolk mixture through, season with pepper, and dust with extra paprika.
Tips
Mash the yolks before combining, not after. Mixed in whole, they turn the salad grainy instead of creamy.
Chill 10 minutes before serving. The paprika and mustard flavor rounds out.
Substitutions
Yogurt: sour cream works, with a richer result. Relish: chopped dill pickle if you don’t have relish on hand.
Storage
Up to 2 days refrigerated, sealed.
Tuna Egg Salad
Ingredients
Method
- Boil the eggs 9-10 minutes, cool, and peel.
- Mash the yolks with yogurt, Dijon and paprika.
- Chop the whites and combine with tuna, celery, onion and relish.
- Fold in the yolk mixture, season, and dust with paprika.
Notes
- Milder mustard lowers the sodium slightly.
- Keeps 2 days refrigerated.
Nutrition
Per serving (recipe makes 4):
| Calories | 240 |
| Protein | 30 g |
| Sodium | 530 mg |
Preliminary calculation from USDA FoodData Central reference values, not yet verified against a finished Tuna nutrition workbook.
Frequently Asked Questions
How is this different from Cottage Cheese Tuna Salad?
That one uses cottage cheese as the main creamy element with eggs as a topping. This one puts mashed egg yolks at the center of the flavor, deviled-egg style.
Can I make it spicier?
Yes — a dash of hot sauce or extra Dijon works well without changing the protein or texture.
How long does it keep?
Up to 2 days refrigerated.
Can I use fewer eggs?
You can, but the protein total and the deviled-egg character both depend on using a full 8 across the batch.
More High Protein Tuna Recipes
Part of the 🥗 Tuna Salads collection, alongside Cottage Cheese Tuna Salad and High Protein Tuna Salad.
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