A tuna, egg, and cucumber salad is flavorful, satisfying, and packed with vitamins and minerals. While many recipes use mayonnaise for creaminess, you can make a bright, mayo-free version that’s just as delicious. Below is an easy, healthy recipe for a tuna and egg salad you can enjoy as a sandwich, in a pita, or wrapped in lettuce.
How to make tuna egg salad?
Making this tuna egg salad is quick and requires common grocery items. Follow these simple steps for a creamy, mayo-free tuna and egg sandwich:
Step 1: In a bowl, whisk together sour cream, Dijon mustard, and maple syrup until smooth.
Step 2: Add finely chopped red onion, drained tuna, diced apple, chopped dill, and diced cucumber. Season with salt and black pepper, then mix until evenly combined.
Step 3: Fold in chopped cooked eggs and fresh lemon juice gently so the eggs remain slightly chunky.
Step 4: Serve the salad on toasted whole wheat bread, in pita pockets, stuffed into bell pepper halves, or wrapped in lettuce for a lighter option. Enjoy!
Can you store tuna egg salad?
Because this salad contains cooked eggs and tuna, it should not sit at room temperature for more than two hours. To keep it safe and fresh, transfer leftovers to an airtight container and refrigerate promptly. Stored properly, it will stay good for up to five days.
Is a tuna egg sandwich healthy?
Tuna and eggs are both nutrient-dense foods, offering high-quality protein and a range of vitamins and minerals. Traditional recipes that rely on full-fat mayonnaise increase saturated fat and calories, but swapping in lighter ingredients like sour cream or Greek yogurt lowers fat while keeping creaminess. Choose whole wheat bread or lettuce wraps for added fiber and nutrients. When made with mindful ingredient choices, a tuna egg sandwich provides vitamin B6, vitamin D, selenium, phosphorus, magnesium, potassium, and plenty of protein.
What substitutes can I use instead of mayo?
If you prefer to avoid mayonnaise, several creamy alternatives work well in tuna egg salad. Each brings its own flavor and nutritional profile:
- Sour cream: Smooth and slightly tangy, sour cream gives creaminess with a touch of acidity.
- Greek yogurt: Thick, protein-rich, and creamy—Greek yogurt is an excellent, nutritious mayo substitute.
- Hummus: Adds a Mediterranean flavor and creamy texture, especially nice with lemon and dill.
- Pesto: A herby, flavorful option made from basil and olive oil. Use sparingly for a bold twist.
- Avocado: Mashed avocado offers a rich, creamy texture and heart-healthy fats; season to taste.
MORE DELICIOUS LUNCH RECIPES TO TRY:
Want more ideas for tasty midday meals? Try these recipes for inspiration:
- DUO BEAN TOMATO BASIL SOUP
- SWEET POTATO BUDDHA BOWL
- EASY FLATBREAD PIZZA
- TRI-COLOR QUINOA BOWL
I hope you’ll try this easy tuna cucumber salad without mayo. It’s quick to make, versatile, and great for packed lunches, picnics, or a simple family meal. If you make it, enjoy and share the love.
PEACE & LOVE
Maureen
📖 Recipe
Tuna Cucumber Salad (without Mayonnaise)
Ingredients
- 2 (5 oz) cans chunk light tuna (drained; in oil or water)
- ½ small red onion, finely chopped
- 2 Persian cucumbers, finely chopped (about 1 cup)
- 1 small apple, chopped (gala, Pink Lady, or Fuji recommended)
- 4 large cooked eggs, finely chopped
- ⅓ cup sour cream
- 1 tablespoon Dijon mustard
- 1 tablespoon maple syrup (or honey)
- 1 tablespoon fresh lemon juice (from ½ lemon)
- ½ teaspoon ground black pepper
- Salt to taste
- ⅓ cup freshly chopped dill
- Microgreens (optional)
- Whole wheat bread, pita pockets, or lettuce leaves to serve
Instructions
- Drain the tuna well unless you are using tuna packed in vegetable oil and prefer to keep some oil.
- In a large bowl, combine tuna, chopped red onion, cucumbers, apple, and chopped eggs.
- Add sour cream, Dijon mustard, maple syrup, lemon juice, and dill. Season with salt and black pepper. Mix gently until evenly combined.
- Assemble sandwiches: layer bread with microgreens and cucumber slices if desired, then spoon the tuna egg salad and serve immediately.
Notes
Cook’s tips:
- Store leftovers in an airtight container in the refrigerator for up to five days.
- For a lighter option, serve the salad in lettuce wraps instead of bread.
- See the substitutes section above for alternatives to mayonnaise.
Nutrition (per serving)
Carbohydrates: 14 g |
Protein: 32 g |
Fat: 16 g