If you love eggs and tuna, this boiled egg and tuna sandwich is the perfect upgrade to your usual lunch routine. Packed with high-quality protein and simple, wholesome ingredients, this sandwich is both satisfying and nutritious.
The combination of creamy boiled eggs and flavourful tuna creates a rich, hearty filling that pairs perfectly with your favourite bread. It’s quick to prepare, budget-friendly, and ideal for busy days when you need a healthy, filling meal without spending hours in the kitchen.
Whether you’re looking for a high-protein lunch option, a post-workout meal, or a simple sandwich recipe with a little extra flair, this egg and tuna sandwich delivers both flavour and nourishment in every bite. Try it nuh!
INGREDIENTS
- 2 slices of whole wheat bread (or bread of choice).
- 2 firm lettuce leaves
- 2 boiled eggs, chopped or sliced
- 1 small to medium-sized tomato, thinly sliced
- ½ cucumber, thinly sliced
- 1 teaspoon mayonnaise (for spreading)
- 2-3 tablespoons prepared tuna mixture (see below)
- Sandwich or salad dressing (optional)
- For the Tuna Mixture:
- 1 can of tuna (drained)
- 1-2 tablespoons mayonnaise
- 1 – 2 tablespoons finely chopped onions
- 1/4 teaspoon black pepper (to taste)
- 1/4 teaspoon onion powder (optional)
- Mix all ingredients in a bowl until well combined
INSTRUCTIONS
Spread mayonnaise evenly on one side of a slice of bread (this will be your base). If desired, lightly toast the bread for added texture.
Layer one lettuce leaf on top of the bread.
Add the sliced cucumbers in an even layer.
Spoon 2–3 tablespoons of the prepared tuna mixture over the cucumbers and spread gently.
Arrange the sliced tomatoes on top of the tuna mixture.
Add the chopped or sliced boiled eggs evenly over the tomatoes.
Place the second lettuce leaf on top of the egg layer.
Drizzle a small amount of sandwich or salad dressing if using.
Cover with the second slice of bread, press gently, slice if desired, and serve immediately.
Why You’ll Love This Sandwich
- High in Protein – The combination of boiled eggs and tuna provides a satisfying protein boost to keep you full longer.
- Quick & Easy to Make – Perfect for busy weekdays, meal prep, or a last-minute healthy lunch.
- Budget-Friendly Ingredients – Made with simple pantry staples that won’t break the bank.
- Nutrient-Dense – Packed with essential nutrients like protein, B vitamins, selenium, and healthy fats.
- Customizable – Add leafy greens, herbs, spices, or a healthier spread to suit your taste.
- Great for Any Time of Day – Enjoy it for lunch, dinner, post-workout, or even a hearty breakfast option.
Notes:
This is a very versatile sandwich which is filling and very nutritious. You can add salad or sandwich dressing if you desire. For this recipe, I did not, especially due to the tuna salad, which already had a little mayonnaise. Also, I did not want the sandwich to become ‘soggy.’ Also, toasting the bread can help to add that extra crunch and firmness.
Here are some other breakfast recipe ideas:
Ingredient Spotlight!
~ Lettuce~
Lettuce is a leafy green that belongs to the Asteraceae family. It reportedly originates in the Mediterranean but has gained a place in many diets worldwide.
Lettuce is a great source of vitamins and minerals such as C, E and folate. It also contains minerals such as sodium and potassium, which play a critical role in electrolyte balancing and other bodily functions. It also contains calcium, iron, zinc, etc. It is reportedly anti-diabetes, anti-cancer and beneficial for cardiovascular health.
To good health!


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