A Timeless Classic: The Tuna Salad with Egg
When looking for a quick, easy, and versatile meal or side dish, many people turn to tuna salad. This nostalgic recipe has stood the test of time and remains a reliable lunch or dinner option that is packed with protein and healthy fats. While tuna salad can certainly be enjoyed on its own, one small addition that takes this salad to the next level is incorporating hard-boiled eggs. The combination of tuna and egg creates a classic meal that has delighted generations.
Benefits of the Tuna Salad with Egg
There is a reason this salad stands as a relic of reliable nutrition even after all these years. Both tuna and eggs provide high-quality protein, essential fatty acids and other nutrients for balanced meals. Together in one dish, they deliver:
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Protein: Tuna and eggs team up to make this a complete protein powerhouse. Two ounces of canned light tuna contains around 11-12 grams of protein. Eggs also contain approximately 6 grams each. Protein helps you feel fuller longer and maintain muscle.
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Heart-Healthy Fats: Tuna contains Omega-3 fatty acids EPA and DHA, which aid brain and heart health. Eggs provide vitamin D, choline and healthy mono- and polyunsaturated fats.
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B Vitamins: Eggs are loaded with vitamins B5, B6, B12, and folate. These B vitamins help convert food into fuel and support healthy nerve and red blood cell function.
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Selenium: Just one egg contains over 20% of the RDI for selenium. This antioxidant mineral helps the immune system and thyroid function optimally.
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Versatility: Combining tuna and egg creates a salad that can be enjoyed as a simple, satisfying meal or packed into lunches on the go. With so much nutrition packed in one dish, it truly delivers.
Read more: A Classic New York Deli Staple: Ason's Famous Potato Salad
Classic Tuna Salad with Hard-Boiled Egg Recipe
Making this timeless salad is simple and only requires a few basic ingredients. Feel free to tweak flavors by adding onions, celery or other mix-ins as preferred.
Ingredients:
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2 (5oz) cans light tuna in water, drained
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2 hard-boiled eggs, diced or chopped
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1/3 cup mayonnaise or salad dressing of choice
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1 teaspoon Dijon or yellow mustard
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1/4 teaspoon black pepper
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Pinch of salt (optional based on sodium in canned tuna used)
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Lettuce leaves (optional for serving)
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Tomatoes (optional for serving)
Instructions:
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Drain tuna cans well and place drained tuna in a mixing bowl. flake it into smaller pieces with a fork.
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Peel and dice or chop boiled eggs and add to the tuna along with any desired diced vegetables like celery or onions.
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In a small bowl, mix mayonnaise or salad dressing with mustard and seasoning. Add to tuna mixture.
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Stir gently until just combined. Consider adding a splash of milk or lemon juice to lighten the mixture if needed.
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Taste and adjust seasoning as needed. Salt may not be required depending on sodium content in canned tuna used.
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Serve tuna salad on lettuce leaves or tomatoes if desired. Can also serve stuffed into a pita half, on crackers or enjoyed on its own.
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Store any leftovers in an air-tight container in the fridge for up to 4 days.
Variations:
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Substitute Greek yogurt, low-fat mayonnaise or avocado for added creaminess.
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Add diced dill pickles, capers or olive tapenade for piquancy.
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Stir in diced red onion, celery, carrots or bell peppers.
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Top with extra chopped boiled egg, sriracha or everything bagel seasoning.
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Bake into tuna melts by topping sandwiches with cheese and broiling until melted.
History of the Tuna Salad Recipe
Canned tuna became popular in the United States in the early 20th century as a versatile and affordable protein option. In the post-World War II era, when canned and packaged foods reached new heights of popularity, tuna salad truly took off. Home cooks were looking for quick meal solutions to feed busy families amid major economic and social changes. Due to its simplicity, great taste, and nutrients, tuna salad met this need perfectly.
Over the decades, the basic recipe remained fairly consistent - tuna, mayonnaise or salad dressing, diced celery, onion, salt and pepper. However, some recipes started incorporating hard-boiled eggs as well. The eggs added richness, texture, and protein while complementing the mild flavor of the tuna. This variation soon became just as widespread of a classic as the original tuna salad. Today, whether made with or without egg, tuna salad endures as a beloved simple meal.
From simple sandwiches to tossed salads, this tuna salad allows for boundless combinations. The classic version proves that sometimes keeping recipes simple is best so the fresh flavors can truly shine. With high-quality protein and nutrition from both tuna and eggs, it's no wonder this salad remains a perennial favorite generations later. Give the time-tested tuna salad with egg a try - its unwavering goodness is sure to become part of your regular meal rotation too.
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