Budget-Friendly Tuna Egg Sandwich Recipe (Protein-Packed & Easy)

Years ago, in my tiny first apartment with a mini fridge and a single skillet, I was trying to meal prep on a student budget. After a long shift at my part-time job, I found two boiled eggs, a can of tuna, and a half loaf of bread in the fridge. I wasn’t feeling fancy, but I was hungry. I tossed everything together with a bit of mustard and mayo—and boom, my first-ever tuna egg sandwich was born. It wasn’t glamorous, but it was satisfying, affordable, and packed with protein. Since then, this sandwich has become one of my go-to’s when I need something quick, comforting, and cheap.

Why You’ll Love This Tuna Egg Sandwich

High in protein and satisfying
Uses budget pantry staples
Meal-prep and lunchbox friendly
Customizable to your taste

Ingredients You’ll Need

• 1 can (5 oz) tuna in water, drained
• 2 hard-boiled eggs, chopped
• 2 tablespoons mayonnaise (or plain Greek yogurt)
• 1 teaspoon mustard (Dijon or yellow—your call!)
• 1 tablespoon diced red onion (optional, for a zing)
• 1 tablespoon chopped pickles or relish
• Salt & pepper to taste
• 2 slices of bread (whole wheat, white, or whatever you’ve got)

Optional Add-ins:

• Celery (for crunch)
• Fresh dill or parsley
• A squeeze of lemon juice
• A slice of avocado if you’re feeling fancy

How to Make It (Simple as 1-2-3)

Step 1:
In a medium bowl, combine the tuna, chopped hard-boiled eggs, mayo, mustard, onions, and pickles. Stir until everything is well mixed. Add salt and pepper to taste.

Step 2:

Taste and tweak! Want it creamier? Add a little more mayo or a splash of pickle juice. Craving crunch? Toss in chopped celery.

Step 3:
Spoon the mixture onto a slice of bread and top with another, or go open-faced to save on carbs. Toasted bread gives it a little more texture, but it’s delicious either way.

Tips to Keep It Economical & Tasty

• Boil eggs in advance: They keep up to a week in the fridge, and save you time when hunger hits.
• Canned tuna on sale? Stock up. It’s shelf-stable and a protein powerhouse.
• Stretch the filling by adding shredded carrots or mashed chickpeas.
• No mayo? Plain Greek yogurt with a pinch of salt and lemon juice makes a great substitute.

How to Serve

• On whole grain bread for extra fiber
• In lettuce cups for a low-carb option
• Wrapped in a tortilla with a few crunchy veggies
• Scooped over a salad with crackers on the side

Storage

Store leftovers in an airtight container in the fridge for up to 3 days. It makes a great grab-and-go lunch!

Final Thoughts

The tuna egg sandwich is one of those unassuming recipes that proves you don’t need a fancy pantry to eat well. It’s nostalgic, filling, and endlessly flexible. Whether you’re meal-prepping for the week or just trying to make the most of what’s in your fridge, this sandwich has your back—just like it did for me in that first tiny kitchen.

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