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When you need a protein-packed dish that works as a grilling side, sandwich spread, salad topper, or cracker dip, this Thunfischsalat mit Ei und Gurken is your answer. This classic German-style tuna salad combines the richness of hard-boiled eggs with the freshness of cucumbers and peppers, all brought together with a light mayo-yogurt dressing that keeps it from being too heavy.
At just 184 calories per serving and ready in 20 minutes, this versatile salad proves that healthy eating doesn’t have to be complicated or time-consuming. Once you try this recipe, it’s destined to become a regular in your meal rotation.
What Makes This Tuna Salad Special
Unlike mayo-heavy American tuna salads, this German-inspired version strikes the perfect balance between creamy and fresh. The combination of mayonnaise and yogurt creates a lighter dressing, while the addition of colorful vegetables provides crunch, nutrition, and visual appeal.
The hard-boiled eggs not only add extra protein but also contribute to the creamy texture without making the salad overly rich. The result is a satisfying dish that works in multiple meal contexts – from casual lunch to elegant dinner party side.
Nutritional Powerhouse
High-Quality Protein: With tuna and eggs as the protein base, this salad provides complete amino acids essential for muscle maintenance and energy.
Low-Calorie Satisfaction: At 184 calories per serving, you get substantial nutrition without the guilt.
Healthy Fats: The mayonnaise provides essential fats, while the yogurt adds probiotics for digestive health.
Vitamin Rich: Red peppers are loaded with vitamin C, while cucumbers provide hydration and potassium.
Versatile Nutrition: Works as a complete light meal or protein boost for other dishes.
Essential Equipment
- Sharp knife for precise chopping
- Cutting board for safe preparation
- Large mixing bowl for combining ingredients
- Small pot for boiling eggs
Ingredient Breakdown
Protein Foundation:
- 1 can tuna in its own juice (150g drained weight) – lean, sustainable protein
- 2 hard-boiled eggs – adds richness and additional protein
Fresh Vegetable Mix:
- ½ red bell pepper – sweet crunch and vibrant color
- ⅓ cucumber – cooling freshness and satisfying crunch
- 100g corn kernels – natural sweetness and texture contrast
- ½ red onion – sharp flavor that mellows when mixed
Creamy Dressing:
- 40g mayonnaise – richness and binding
- 40g low-fat yogurt (1.5%) – tangy lightness and probiotics
- 1 teaspoon medium-hot mustard – flavor depth and emulsification
- Salt, pepper, and fresh parsley for seasoning and garnish
Step-by-Step Preparation
Step 1: Prepare the Eggs (10 minutes) Start by bringing water to a boil and cooking eggs until hard-boiled. This is your longest step, so begin here while preparing other ingredients.
Step 2: Prep the Vegetables (5 minutes) Wash and core the red pepper, wash the cucumber, and drain the tuna. These prep steps can be done while eggs are cooking for maximum efficiency.
Step 3: Dice and Slice (3 minutes) Cut peppers, cucumber, and cooled eggs into small, uniform cubes for even distribution. Slice or dice the red onion according to your preference – thin slices provide milder flavor, while dice gives more pronounced onion taste.
Step 4: Combine Base Ingredients (2 minutes) In a large bowl, combine drained tuna, diced eggs, cucumber, pepper, corn, and onion. Mix gently to avoid breaking up the eggs too much.
Step 5: Create and Add Dressing (2 minutes) Whisk together mayonnaise, yogurt, and mustard until smooth. Pour over the salad mixture and fold together gently but thoroughly.
Step 6: Season and Garnish Taste and adjust seasoning with salt and pepper. Garnish with freshly chopped parsley for color and fresh flavor.
Pro Tips for Perfect Results
Egg Perfection: For ideal hard-boiled eggs, boil for exactly 10 minutes, then immediately transfer to ice water to stop cooking and ensure easy peeling.
Tuna Quality: Choose tuna in its own juice rather than oil for a lighter, cleaner taste that won’t overwhelm the other flavors.
Vegetable Prep: Cut all vegetables to similar sizes for consistent bites and even flavor distribution.
Dressing Balance: The mayo-yogurt combination provides creaminess without heaviness – adjust ratios to your preference.
Make-Ahead Friendly: This salad actually improves after a few hours as flavors meld, making it perfect for meal prep.
Creative Variations and Additions
Vegetable Enhancements:
- Cherry tomatoes for extra freshness and color
- Celery for additional crunch and classic tuna salad flavor
- Jalapeños for heat and Mexican flair
- Capers for briny Mediterranean notes
Protein Alternatives:
- Canned salmon for omega-3 rich variation
- Chickpeas for vegetarian protein option
- Leftover grilled chicken for heartier version
Flavor Twists:
- Dill instead of parsley for Scandinavian influence
- Curry powder for Indian-inspired version
- Lemon juice for extra brightness
Serving Suggestions
As a Grilling Side: Perfect complement to barbecued meats and vegetables, providing cooling contrast to hot, smoky flavors.
Sandwich Spread: Excellent on crusty bread, wraps, or pita pockets for quick, protein-rich lunches.
Salad Topper: Transforms simple greens into a complete, satisfying meal.
Party Dip: Serve with crackers, vegetable sticks, or chips for entertaining.
Meal Prep Champion: Portion into containers for grab-and-go lunches throughout the week.
Storage and Food Safety
Store covered in the refrigerator for up to 3 days. The salad may release some liquid over time – simply drain before serving if needed.
Always keep chilled, especially during warm weather, as both eggs and mayonnaise require proper temperature control for food safety.
For best texture, bring to room temperature 15 minutes before serving if it’s been refrigerated for extended periods.
Customization Philosophy
The beauty of this recipe lies in its adaptability. Feel free to adjust quantities based on your preferences – more eggs for richness, extra vegetables for crunch, or additional herbs for flavor complexity.
The recipe serves as an excellent foundation that welcomes creativity while maintaining its essential character as a fresh, protein-rich salad.
Why This Recipe Works
This Thunfischsalat succeeds because it balances multiple textures and flavors while remaining light and fresh. The protein content makes it satisfying, the vegetables provide freshness and crunch, and the yogurt-mayo dressing keeps it creamy without being heavy.
Its versatility means one recipe serves multiple purposes throughout the week – from quick lunch to dinner party side dish. In a world of complicated recipes, sometimes the most useful dishes are those that deliver consistent results with simple, quality ingredients.
Whether you’re meal prepping for busy weekdays, hosting a summer barbecue, or simply wanting a healthy, satisfying lunch, this German-style tuna salad delivers on all fronts.
Prep Time: 10 minutes | Cook Time: 10 minutes | Serves: 4 | Calories: 184 per serving | Storage: 3 days refrigerated