Tuna Salad with Avocado and Egg: The 10-Minute Protein Bomb You’ll Actually Crave

Forget sad desk lunches. This is a fork-only, zero-crumb, high-protein meal that slaps—fast. Creamy avocado, briny tuna, and jammy eggs tag-team like a championship trio, and you barely have to cook.

It’s clean, it’s craveable, and it doesn’t taste like “I’m being healthy.” Make it once, memorize it forever, and watch your snack attacks quietly retire.

Why You’ll Love This Recipe

• Fast and no-fuss: 10–15 minutes, tops. Minimal chopping, maximum payoff.
• High-protein, high-satiety: Tuna + egg delivers long-lasting energy without the crash.
• Creamy without mayo overload: Avocado brings the luscious texture and healthy fats.
• Portable and versatile: Eat it in a bowl, wrap, lettuce cups, or stuffed in a tomato—your call.
• Budget-friendly: Canned tuna and pantry staples keep costs low while flavor stays high.

Ingredients

• 1 ripe avocado
• 1 can (5–6 oz) tuna in water or olive oil, drained
• 2 hard-boiled eggs, chopped (soft-boiled works if you like it jammy)
• 2 tablespoons red onion, finely diced
• 1 tablespoon fresh lemon juice (plus more to taste)
• 1 teaspoon Dijon mustard
• 1–2 tablespoons Greek yogurt or mayonnaise (optional for extra creaminess)
• 1 small celery stalk, finely diced
• 1 tablespoon chopped fresh herbs (dill, parsley, or chives)
• Salt and black pepper, to taste
• Pinch of red pepper flakes (optional)
• Olive oil, a drizzle (optional, especially if tuna is packed in water)

Step-by-Step Instructions

1. Prep the eggs: If you haven’t, boil eggs (10–11 minutes for hard, 7–8 for jammy), cool, peel, and chop.
2. Smash the base: In a mixing bowl, mash the avocado with lemon juice, Dijon, and a pinch of salt and pepper until mostly smooth.
3. Add the crunch: Stir in red onion, celery, and herbs. This is your flavor backbone—don’t skip it.
4. Fold in protein: Gently add drained tuna and chopped eggs.

   Mix just enough to combine without pulverizing.

5. Adjust texture: Add Greek yogurt or mayo if you want it creamier; drizzle olive oil if it needs richness.
6. Season like a pro: Taste and tweak with more lemon, salt, pepper, and red pepper flakes for heat.
7. Serve your way: Bowl with greens, on toast, in lettuce cups, inside a pita, or straight off the fork. No judgment.

Storage Tips

• Refrigeration: Store in an airtight container for up to 2 days. Press plastic wrap directly on the surface to slow avocado browning.
• Acid helps: A little extra lemon juice keeps color fresh and flavors bright.
• Meal prep: Keep avocado separate if storing 3–4 days; mix it in right before serving for best texture.

Benefits of This Recipe

• Protein-packed: Tuna and eggs provide a strong amino acid profile for muscle and recovery.
• Healthy fats: Avocado and olive oil support satiety and steady energy, not a sugar crash.
• Low-carb friendly: Works for keto, low-carb, and gluten-free diets (just skip the bread).
• Micronutrient-rich: Selenium from tuna, choline from eggs, potassium and fiber from avocado—nice combo, IMO.

Pitfalls to Watch Out For

• Overmixing: Turns everything into a paste.

  Fold gently for a better bite.

• Watery tuna: Squeeze out excess liquid or the salad gets soupy fast.
• Under-seasoning: Salt, lemon, and Dijon are the difference between “meh” and “whoa.” Taste as you go.
• Unripe avocado: Hard avocados won’t mash well. Choose one that yields slightly to pressure.
• Fishy flavor: If your tuna tastes strong, add more lemon, herbs, and a touch of yogurt to mellow it out.

Mix It Up

• Mediterranean vibe: Add capers, chopped olives, cucumber, and a sprinkle of feta.
• Spicy crunch: Toss in diced jalapeño, sriracha, or chili crisp. Fun and slightly dangerous.
• Herb garden edition: Double the dill and chives, plus a squeeze of lime for a fresher profile.
• Extra bulk: Mix in cooked quinoa or white beans for more fiber and a bigger meal.
• No-dairy route: Skip yogurt/mayo and use more avocado and olive oil for creaminess.

FAQ

Can I use canned salmon instead of tuna?

Yes.

Canned salmon works great and adds a slightly richer flavor. Just remove any skin/bones if that bothers you.

What type of tuna is best?

Solid or chunk light tuna in olive oil has better flavor and texture. If using water-packed, add a drizzle of olive oil for balance.

How do I make it even higher protein?

Add an extra egg, stir in cottage cheese or more Greek yogurt, or serve it with high-protein wraps.

Easy win.

Is this safe for meal prep?

For 2 days, totally. For longer, keep avocado separate and mix right before eating to avoid browning and texture loss.

Can I skip the onion?

Sure. Swap with scallions or a tiny pinch of onion powder for the bite without the chunks.

What if I don’t like mustard?

Use a small splash of apple cider vinegar or more lemon to keep that tangy balance.

My Take

This is the kind of recipe that saves your Tuesday.

It’s fast, clean, and tastes like you tried way harder than you did—my favorite kind of flex. I keep the base simple and then riff based on mood: dill and capers when I’m fancy, chili crisp when I’m chaotic. FYI, serving it on thick toasted sourdough with flaky salt?

That’s the move.