**Ingredients:**

* Large tortilla or wrap
* Tuna egg salad (as per recipe 1)
* Lettuce or spinach
* Sliced tomatoes and cucumbers

**Instructions:**

1. Spread tuna egg salad on the tortilla.
2. Layer with lettuce, tomatoes, and cucumbers.
3. Roll tightly and slice in half.

### 6. Baked Tuna Egg Casserole

Great for feeding a crowd or meal prepping.

**Ingredients:**

* 6 eggs
* 1 can tuna, drained
* 1/2 cup shredded cheese
* 1/4 cup milk
* 1/2 cup diced bell peppers and onions
* Salt and pepper

**Instructions:**

1. Preheat oven to 350°F (175°C).
2. In a bowl, whisk eggs and milk. Add tuna, cheese, veggies, salt, and pepper.
3. Pour into a greased baking dish.
4. Bake 25-30 minutes until set and golden on top.

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## Tips for Perfect Tuna and Egg Meals

* **Drain tuna well:** Excess liquid can make salads soggy.
* **Cook eggs properly:** For salads, hard-boil eggs for about 10-12 minutes for firm yolks. For omelets, avoid overcooking to keep them fluffy.
* **Add crunch:** Celery, pickles, or nuts add texture contrast.
* **Use fresh herbs:** Dill, chives, and parsley brighten flavors.
* **Season thoughtfully:** Tuna can be salty; taste before adding extra salt.

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## Storage and Meal Prep

* Tuna egg salads keep well in the fridge for up to 3 days. Store separately from bread or avocado to avoid sogginess.
* Hard-boiled eggs can be cooked in advance and kept in the fridge for a week.
* Pre-mix ingredients for casseroles or wraps to save time on busy days.

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## Health Benefits

This combo is a powerhouse for:

* **Protein:** Supports muscle growth and repair.
* **Omega-3 fatty acids:** Promote heart health.
* **Vitamins & minerals:** Vitamin D from eggs, B vitamins, selenium, and iodine from tuna.
* **Weight management:** High-protein foods aid satiety.

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## Frequently Asked Questions (FAQs)

**Q: Is canned tuna safe to eat daily?**
A: Moderation is key. Due to mercury concerns, it’s generally safe to consume 2-3 servings per week.

**Q: Can I use other types of canned fish?**
A: Yes, canned salmon, sardines, or mackerel work well in similar recipes.

**Q: How to make tuna salad creamier without mayo?**
A: Try Greek yogurt or mashed avocado for a healthy twist.

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## Wrapping Up: The Perfect Pantry Pair

Eggs and canned tuna might seem like humble staples, but their potential in the kitchen is vast. From quick salads to comforting casseroles, these ingredients can be your best friends when time is short and hunger is real. With minimal effort and maximum flavor, you can create meals that satisfy the whole family without breaking the bank.

So next time you open your fridge and spot those eggs and tuna cans, remember — you’re just a few minutes away from a delicious, nutritious, and budget-friendly meal that’s anything but boring.

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Would you like printable recipes or meal prep guides featuring eggs and tuna? Just let me know!