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This Tuna and Egg Salad came together one busy lunchtime when I wanted something fast, nourishing, and packed with protein — without turning the kitchen upside down. It’s one of those meals that looks simple but leaves you full, energized, and feeling good.
I love this combo because it ticks every box: balanced protein, fiber from the greens and broccoli, and a creamy, zesty dressing that brings everything together. It’s also perfect when you want a lunch that feels fresh and satisfying — not heavy.
Even better? This salad comes together in under 15 minutes, making it ideal for work-from-home days or when you need a quick refuel between errands or school pickups.
Why You’ll Love This Tuna and Egg Salad
This salad isn’t just high in protein — it’s full of texture and flavour. The soft eggs, flaky tuna, crisp rocket, and tender broccoli make every bite feel fresh and hearty. The dressing gives a creamy tang with a subtle kick from mustard, which not only adds flavour but also reactivates sulforaphane in the cooked broccoli — a plant compound that supports your body’s natural detox processes.
It’s a small, clever detail that makes this salad not only delicious but also deeply nourishing.
How To Make This Salad
(Optional prep if you don’t have them ready): Start by preparing your boiled eggs to your preferred doneness — soft-boiled for a creamy yolk or hard-boiled for extra firmness. While the eggs cook, lightly steam the broccoli until tender but still bright green. This step adds about 15 extra minutes, but it’s well worth it if you’re starting from scratch.
In a small bowl or deep plate, whisk together the olive oil, lemon juice, mustard powder, yoghurt, salt, and pepper until smooth and creamy. This is your simple, flavor-packed dressing.
To assemble, arrange the rocket leaves, broccoli, sliced onion, tuna, and eggs in a bowl or plate. Drizzle the dressing generously over the top and finish with a sprinkle of fresh dill.
That’s it — a quick, nutrient-rich lunch in under 15 minutes!
Nutritional Highlights
Each serving offers over 32 grams of protein, supporting muscle repair and sustained energy. The olive oil and eggs provide healthy fats, while the broccoli and rocket add fiber and micronutrients like vitamin C and folate.
Thanks to the mustard, this salad also helps enhance the bioavailability of sulforaphane — one of broccoli’s most powerful health compounds.
Mustard powder (or any mustard seed product) contains myrosinase, an enzyme that helps your body reactivate sulforaphane — a compound in broccoli that’s often lost when it’s cooked. By pairing them together, you’re making your meal even more powerful for your body’s detox and anti-inflammatory pathways.
Serving Ideas
This salad is a complete meal on its own, but it’s also easy to adapt:
If you want extra crunch, add toasted pumpkin or sunflower seeds on top.
For a heartier version, serve it with a slice of wholegrain sourdough or a side of quinoa for extra fiber.
You can also swap tuna for salmon or grilled chicken — the mustard dressing works beautifully with any protein.
And if you’re making it ahead, keep the dressing in a separate container and drizzle it just before serving to keep the greens fresh.
Storage Tips
If you’re making this salad ahead of time, store each component separately for best freshness. Keep the tuna, boiled eggs, and dressing in airtight containers in the fridge for up to 3 days. The leafy greens and broccoli are best stored dry and combined just before serving to prevent sogginess.
If you’ve already mixed everything together, the salad will stay fresh for about 1 day in the fridge — just give it a quick toss before eating.
Tip: For meal prep, boil extra eggs and steam more broccoli at once so you can easily assemble this salad during the week in under 5 minutes.
Other Recipes to Try
If you enjoyed this easy, high-protein salad, you might also love the next few recipes.
My Cheesy Baked Eggs with Turkey and Vegetables is a protein-lush, one-pan breakfast or brunch option packed with eggs, turkey, and veggies. It’s become a go-to when I want minimal fuss and maximum nourishment.
The Shredded Chicken Bowl is another favourite—perfect for those days when you’re short on time but still want flavour. Toss shredded chicken with Greek yoghurt, green onion, and spices and use it as a wrap filling or over fresh veggies.
And for a tuna-forward option, the High-Protein Tuna & Sardine Salad is exactly what you need when you want something quick, protein-packed and full of healthy fats. It’s become one of our lunch staples because it hits the nutrition goals without compromising on taste.
Give them a try and keep your meals exciting, simple, and aligned with your family’s health rhythm.
High-Protein Tuna and Egg Salad (32g+ Protein)
This high-protein tuna and egg salad is quick, satisfying, and loaded with fresh flavor. Featuring a creamy mustard-yoghurt dressing that boosts broccoli’s nutrients — a perfect 15-minute meal for busy days.
1
servings15
minutes0
minutes15
minutesIngredients
- Salad
1 can tuna
2 boiled eggs (hard or soft, as you like)
1 baby onion, sliced
A few sprigs dill
1/4 head of broccoli, steamed
1 handful of rocket leaves, sliced
- Dressing
1/2 cup olive oil
1/4 cup lemon juice
1/2 tsp mustard powder
2 tbsp Greek yoghurt
Salt and pepper to taste
Directions
- In a small bowl, whisk together olive oil, lemon juice, mustard powder, yoghurt, salt, and pepper until smooth and creamy.
- On a plate or in a bowl, layer rocket, broccoli, sliced onion, tuna, and eggs.
- Drizzle the dressing generously over the top and finish with a sprinkle of fresh dill.
- Enjoy immediately for a quick, protein-packed meal.
Equipment
Glass Mixing Bowls/Salad BowlGET IT HERE- Measuring Cups and SpoonsGET THEM HERE
- Wood Chopping BoardGET IT HERE
Notes
- Tips & Variations
Add toasted seeds (pumpkin or sunflower) for extra crunch.
Replace tuna with salmon or grilled chicken for a twist.
Serve with wholegrain sourdough or quinoa for a heartier option.
Keep the dressing separate if you’re meal-prepping — drizzle before serving. - Nutrition tip: Mustard reactivates sulforaphane in broccoli — a powerful antioxidant compound that supports detoxification and reduces inflammation.
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