Small-Batch High Protein Tuna Egg Salad

When your appetite is low, a cold, refreshing salad is often much easier to face than a heavy hot meal. This small-batch recipe packs ~28g of protein per serving using a single tin of pantry-staple tuna and one hardboiled egg. It requires zero stovetop cooking time once your egg is boiled, making it an effortless, high-nutrition lunch option.

That is exactly why this High-Protein Tuna Egg Salad is about to become your new lunchtime staple. By pairing flaked pantry tuna with hard-boiled eggs, this recipe packs a massive 28.5g of protein per serving into a light, refreshing bowl that won’t leave you feeling sluggish or uncomfortably full. It requires absolutely zero stovetop cooking time – making it perfect for busy days or sudden fatigue slumps – and uses a smart, tangy Dijon dressing that is incredibly gentle on slower digestion. It is comforting, budget-friendly, and specifically designed to maximize your nutrition, one small bite at a time.

👨‍👩‍👧‍👦 Cooking for the family?

Here is the full size recipe for the Classic High Protein Tuna Egg Salad, yielding 4 generous portions that the whole family can enjoy!

Tuna Egg Salad (2 servings)

At only ~R24 per serving, this recipe is an absolute bargain for a high-protein lunch. Because it requires zero stovetop cooking (aside from boiling the eggs), it is also entirely loadshedding-friendly.

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Prep Time 10

Total Time 10

Course Lunch, Salad

Cuisine South African

Servings 2 portions

Calories 349 kcal

Ingredients

For the Salad Base:

1 large hardboiled egg, fully cooled and peeled
1 tin shreddedor solid chunk tuna in brine, 140g, well drained
2 tbsp celery (approx.1 small stalk), very finely diced
2 tbsp fresh dill, finely chopped
1/2 tbsp capers or gherkins, finely chopped

For the Mayo Dressing

1/4 cup mayonnaise (60g), (or swap for 2 tbsp mayo + 2 tbsp low-fat plain Greek yogurt to lighten the digestive load)
1/2 tbsp lemon juice,
1/2 tbsp Dijon mustard
Salt and black pepper, to taste

Instructions

In a small mixing bowl, flake the drained tuna with a fork. Finely chop your hardboiled egg and add it to the bowl with the tuna.
Toss in the finely diced celery, fresh dill, chives, and your chopped capers or gherkins.
In a separate small ramekin, whisk together the mayonnaise, lemon juice, and Dijon mustard until smooth.
Pour the dressing over the tuna mixture. Gently fold everything together until well combined and evenly coated. Season with a tiny pinch of salt and a generous grind of black pepper.
Enjoy immediately as a low-carb salad bowl, or scoop it into fresh lettuce wraps or onto two slices of Earth Origin High Protein Grain Bread or your homemade high-protein cottage cheese bread!

Notes

Macros Per Serving (Divides into 2):

🔥Calories: ~349 kcal
🍗 Protein: ~28.5g (Excellent, lean source of amino acids)
🌾 Carbohydrates: ~2g
🥑 Fat: ~25.5g
🪙 Estimated Cost: ~R24**

Note: The majority of the fat and calories come from the ¼ cup of standard mayonnaise. If you are looking to lower the calories and fat while boosting the protein even further, you can swap half the mayonnaise (2 tbsp) for fat-free or low-fat plain Greek yogurt.

** Estimated cost is based on average shelf prices at major South African supermarkets as of September 2026 and is reviewed bi-annually.

Keyword High protein, Lunch, Under R30

Small-Batch High Protein Tuna Egg Salad