Healthy Tuna Salad Recipe with Egg & Olives

Healthy Tuna Salad Recipe with Egg & Olives

Healthy Tuna Salad Recipe with Egg & Olives

In Spain we’re blessed with an abundant supply of top quality tinned tuna in olive oil. It is also extremely affordable and forms part of the daily diet. More often than not, any house salad here will feature some juicy chunks of tinned tuna. In every single bar in Vejer, one of the most popular tapas, ensaladilla, is based on tinned tuna, potatoes and olive oil. An emergency supper might even be a tinned tuna and onion omelette.

In the UK and USA, you have to pay serious money to indulge in such good quality atun.  In better food markets you will find it in jars and tins, imported from Italy and France, as well as from Spain.

One of my favourite tuna salads we create in the kitchen is based on an idea given to me by Maribel who sells fabulous fruit and veg.  She always prepares this to celebrate the arrival of the new season’s onions.

In class, I call it my store cupboard tuna salad as it can be thrown together in minutes from items you will already have in your store cupboard – along with some fresh eggs and parsley. If you have a glut of red peppers, roast and skin them for this salad.

It makes a great starter. For me it’s an essential part of a beach picnic, alongside a fabulous tortilla. It can be part of a selection of different dishes or just served on its own for lunch.

The quantities may appear a bit vague as it’s not at all important to be precise – just try to get a balance of each ingredient. Always remember to tell your guests that the black olives have stones if they do! Here, then, is my Spanish-style healthy tuna salad recipe with eggs and olives…


You will need:

  • 1 x tin good quality tinned tuna, preferably packed in Olive Oil, approx. 150g or more
  • 1 x small or 1/2 large finely sliced sweet onion, the white ones are normally sweet
  • 2 x hard boiled eggs, peeled and each half chopped into 8
  • 1x jar of roasted red peppers or roast your own on your BBQ or under a grill
  • Chopped flat leaf parsley
  • 3 x tbs each of capers and black olives (optional)
  • Loads of Extra Virgin olive oil
  • Lots of Sherry vinegar
  • Salt and pepper


How to make the dish:

  1. Mix all together in a bowl but add the red peppers and chopped egg at the end. If you over strip the red pepper it will become liquidy.
  2. Leave to allow flavours to infuse
  3. Serve at room temperature

Buen Provecho!

Like my healthy tuna salad recipe with eggs and olives? Accompany it for a day on the beach with a classic tortilla.


For a more intense taste of Spain, why not join me on my Ultimate Gourmet Tour of Cadiz