High-Protein Tuna Egg Salad
This layered High-Protein Tuna Egg Salad is one of those recipes you’ll want to keep on repeat. It’s fresh, filling, and perfect for meal prep, with simple ingredients that come together quickly. Whether you’re prepping lunches for the week or need a grab-and-go meal, this recipe fits right into real life. It is perfect for busy weeks, quick lunches, or light dinners when you want something nourishing without spending hours in the kitchen.
Why You Will Love This Salad
It’s filling without feeling heavy. Thanks to the combination of tuna, eggs, and fresh vegetables, this recipe is high in protein and fiber, helping you stay satisfied for hours.
Perfect for stress-free meal prep. This recipe was made for busy weeks. You can prep everything ahead of time, store it in jars or containers, and have ready-to-eat meals waiting for you in the fridge.
Fresh, colorful, and full of texture. Every bite has a little crunch, creaminess, and freshness, from the crisp cucumbers to the juicy tomatoes and creamy base, so it never feels boring.
No reheating required. It’s a great option for work lunches, quick dinners, or days when you don’t have access to a microwave. Just grab it, mix it, and enjoy.
Ingredients Needed For Creamy Chipotle Chicken Burrito Bowls
- Tuna – High-quality protein that supports muscle and keeps you full
- Eggs – Rich in protein, healthy fats, and essential vitamins
- Cucumbers – Hydrating, refreshing, and low in calories
- Cherry Tomatoes – Packed with antioxidants and vitamin C
- Corn – Adds natural sweetness and fiber for digestion
- Red Onion – Supports heart health and adds bold flavor
- Plain Greek Yogurt – An excellent source of protein.
- Lemon juice – A good source of vitamin C.
- Honey mustard – Adds a little sweetness to the salad dressing.
- Seasonings – I used oregano, garlic powder, salt, and black pepper.
How To Make Creamy Chipotle Chicken Burrito Bowls
Wash and chop all the vegetables. Dice the cucumber, halve the cherry tomatoes, finely chop the red onion, and set everything aside. Peel the hard-boiled eggs and chop them into bite-sized pieces. Drain the corn using a strainer. Drain the tuna cans, then gently break them apart with a fork.
In each bowl, combine Greek yogurt, lemon juice, honey mustard, oregano, garlic powder, black pepper, and salt at the bottom to make the salad dressing.
Layer cucumber, corn, cherry tomatoes, onion, diced egg, and tuna in each bowl.
Cover and refrigerate bowls for 4-5 days. When you are ready eat, add to a bowl, combine, and enjoy, or eat directly from the bowl. Please check the recipe card below for a detailed recipe.
Commonly Asked Questions
How long does this last in the fridge? Stored in airtight containers, this recipe stays fresh for 4–5 days in the refrigerator.
Can I use a different protein instead of tuna? Yes! You can swap tuna for chicken, salmon, chickpeas, or tofu.
Can I make this dairy-free? Absolutely. Use a dairy-free mayo or yogurt alternative for the creamy base.
Is this recipe good for weight loss? It can be! It’s high in protein, fiber-rich, and filling, which helps support balanced eating.
Should I mix everything together or keep it layered? Layering keeps everything fresh. Mix right before eating for the best texture.
More Salad Recipes You Will Love
Crunchy Bean Salad and Dijon Maple Dressing
Chicken Taco Salad and Creamy Lime Dressing
Tuna Cucumber Salad with Creamy Yogurt Dressing
Sweet Potato Chicken Salad and Tahini Mustard Dressing
High-Protein Tuna Egg Salad
Ingredients
- 4 boiled eggs
- 3 cans of tuna
- 3 medium English cucumbers
- 1 cup cherry tomatoes
- 1 cup canned corn
- ½ cup diced red onion
- 4 tbsp plain Greek yogurt
- 4 tsp honey mustard
- 8 tbsp lemon juice
- 1 tsp oregano or any dried herb of your choice
- 1 tsp garlic powder
- 1 tsp black pepper
- salt to taste
Instructions
- Wash and chop all the vegetables. Dice the cucumber, halve the cherry tomatoes, finely chop the red onion, and set everything aside. Peel the hard-boiled eggs and chop them into bite-sized pieces. Drain the corn using a strainer. Drain the tuna cans, then gently break them apart with a fork.
- In four 32-oz mason jars, add 1 tbsp Greek yogurt, 2 tbsp lemon juice, 1 tsp honey mustard, ¼ tsp oregano, ¼ tsp garlic powder, ¼ tsp black pepper, and salt to taste at the bottom of each jar to make the salad dressing.
- Add ½ cup of cucumber, ¼ cup of corn, ¼ cup of cherry tomatoes, 2 tbsp of onion, 1 diced boiled egg, and ⅓ cup of tuna to each jar.
- Cover the jars and refrigerate for 4-5 days. When ready to eat, add to a bowl, combine, and enjoy or eat directly from the jar.
