Healthy Tuna Melt Recipe
created by
Sarah S. 07/18/2024
"Beans and tuna"
"Beans and tuna are always a great high-protein choice Sarah! Thank you very much for the update. With that youve hit your lunch/dinner goal for the week. Excellent work!"
See commentsIngredients
- 2 cans (5 oz each) tuna in water, drained
- 1/4 cup Greek yogurt (plain, low-fat)
- 1 tablespoon Dijon mustard
- 1/4 cup diced celery
- 1/4 cup diced red onion
- 1/4 cup shredded carrots
- 1/2 teaspoon garlic powder
- Salt and pepper to taste
- 8 slices whole grain bread
- 1 cup spinach leaves
- 1 cup low-fat shredded cheese (optional)
Instructions
- In a mixing bowl, combine the drained tuna, Greek yogurt, Dijon mustard, diced celery, diced red onion, shredded carrots, garlic powder, salt, and pepper. Mix well until all ingredients are combined. (5 minutes)
- Preheat a skillet over medium heat. (2 minutes)
- Spread the tuna mixture evenly on 4 slices of whole grain bread. Top with spinach leaves and, if desired, sprinkle with shredded cheese. (3 minutes)
- Top with the remaining slices of bread to form sandwiches. (1 minute)
- Place the sandwiches in the skillet and cook for about 3-4 minutes on each side, or until the bread is golden brown and the cheese is melted. (8 minutes)
- Remove from heat, slice in half, and serve warm.
Nutrition Facts
| Nutrition Facts (per serving) | |
|---|---|
| Calories | 320 kcal |
| Protein | 30g |
| Carbohydrates | 36g |
| Fiber | 6g |
| Sugar | 3g |
| Added Sugar | 0g |
| Fat | 8g |
| Saturated Fat | 2g |
Health Benefits
This Healthy Tuna Melt Recipe is packed with lean protein from tuna, which helps keep you full and supports muscle maintenance. The addition of fiber-rich vegetables like celery, spinach, and carrots enhances satiety and promotes digestive health. Whole grain bread provides complex carbohydrates, ensuring sustained energy without the crash. This dish fits well into various diets, including Mediterranean and high-protein plans, while being low in unhealthy fats and added sugars.
Serving Suggestions
- Serve with a side salad of mixed greens and a light vinaigrette for added fiber.
- Pair with a cup of vegetable soup for a comforting meal.
- Enjoy with a glass of unsweetened iced tea or sparkling water.
Recipe Variations and Adjustments
tuna melt recipe
Follow the main recipe but add sliced tomatoes for extra flavor.
best tuna melt recipe
Use a mix of cheeses for a richer taste and add fresh herbs like dill or parsley.
tuna melt recipe easy
Skip the skillet and make an open-faced version by broiling the assembled sandwich in the oven for 5-7 minutes.
FAQs About This Recipe
Can I use fresh tuna instead of canned?
Yes, you can use cooked fresh tuna, but ensure it's flaked and seasoned well.
How can I make this recipe dairy-free?
Replace the Greek yogurt with a dairy-free yogurt or avocado.
What can I serve with this tuna melt?
A side salad or vegetable soup pairs well with this dish.
Can I freeze the tuna mixture?
Yes, you can freeze the tuna mixture for up to 2 months. Thaw before using.
How long does this dish last in the fridge?
It can be stored in the refrigerator for up to 3 days.
Allergy & Diet Restrictions
Why We Love This Recipe
We love this Healthy Tuna Melt Recipe for its perfect balance of lean protein and fiber-rich ingredients, making it a satisfying choice for lunch or dinner. It's quick to prepare, taking just about 30 minutes, and is ideal for those on the go. Packed with nutrients, this dish not only supports your weight loss goals but also keeps you feeling full and energized throughout the day. Enjoy the delicious flavors without compromising on health!
Recipe created by Fitmate Coach; inspired by Sarah S.. It ensures the ideal combination of ingredients to support weight loss and healthy living.
Comments (2)
"Beans and tuna"
"Beans and tuna are always a great high-protein choice Sarah! Thank you very much for the update. With that youve hit your lunch/dinner goal for the week. Excellent work!"