Easy Tuna and Egg Sandwich

This protein packed and satisfying tuna and egg sandwich is made of healthy and pantry staple ingredients like canned tuna, eggs, celery, mayo, sweet relish and lemon juice! It’s creamy and delicious, and best of all, comes together in just 10 minutes! Make this your go to lunch for busy weekdays and meal preps!

I have been enjoying this tuna egg sandwich daily to help increase my protein intake. It’s filling, affordable and keeps me energized for hours.  Whether you are on a protein kick or looking for a delicious recipe to make, this is an easy and delicious sandwich for a picnic or quick lunch!

Ingredients

Tuna - canned tuna in water makes for a leaner and neutral flavor option.

Hard boiled eggs - Chopped and added to the mix, cook extra eggs for a meal prep option.

Celery - adds fresh crunch to the mix. 

Mayonnaise - Use regular, light, or substitute with Greek yogurt for a healthier option.

Sweet relish  - adds a hint of sweetness that compliments the flavors well.

Red onion  - for a bit of a sharp crunch 

Lemon juice - a splash of acidity brightens the flavors and cuts through all the tuna flavor. 

Salt and pepper - season to taste

Bread  - Whole grain bread is my go to, but any bread of choice will work.

How to make 

Add the tuna, chopped hard-boiled eggs, celery, red onion, mayo, sweet relish, lemon juice, salt, and pepper to a mixing bowl and mix well.

Toast the bread (if preferred) then load it up with generous scoops of the tuna and egg mixture. 

Enjoy your sandwich right away or store the filling in an airtight container for up to 3 days. 

Substitutes and serving ideas

Looking for other ways to serve the tuna and egg salad? Try these variations: 

• For a low carb option use almond crackers, lettuce boats or carb free tortillas instead of bread. 
• For a tangy flavor, swap out the sweet relish for dijon mustard. 
• Swap the protein with canned chicken instead of tuna. 
• Mayo substitutes include avocado or greek yogurt 
• Top it off with cheese for a delicious tuna and egg melt sandwich!
• For more vegetable options, layer in lettuce, tomatoes and avocado slices to the filling. 

Sides to serve 

Pair your tuna and egg sandwich with easy and delicious sides for a complete meal. For on the go easy sides, opt for chips, cucumber, carrot and celery sticks or dill pickles.

Some picnic sides that make a great addition to the sandwich include, potato salad, red mashed potatoes, pasta salad  or a refreshing fruit salad.

Tuna and Egg Salad for Weight Loss

A tuna and egg salad is a great protein packed meal for weight loss. 

There are many great ways to lighten this recipe up to cater to your diet plan. 

Some great ways to lower the fat content would be to substitute mayo for light mayo or greek yogurt.  You can also  replace one hard boiled egg with a slice of avocado.

Keep the recipe low carb by swapping out bread for low carb options like lettuce boats,  low carb tortillas or wraps,  nut and seed crackers or cheese crisps. 

Can you eat tuna and egg together?

Yes, eating tuna and egg together is healthy and delicious, both are rich in protein and nutrients, making them a great combination. One serving of the salad contains about 25 grams of protein. 

Tuna has many health benefits, full of vitamin B12, Omega 3 fatty acids that are both beneficial for eye health, heart health and great for weight loss. 

While the health benefit of one large boiled egg is nutrient dense contains vitamins such as  Vitamin A, folate, vitamin 5, Vitamin B12, Vitamin B2 and has about 6 grams of protein.

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