Healthy Tuna Sandwich Recipe
created by
Kendra P. 10/20/2024
"Tuna fish sandwich and soup (Friday)"
"And youre just one step away from hitting your weekly target of 6 high fiber and protein rich lunches. Your choice of a tuna fish sandwich and soup is a fantastic combination of lean protein and fiber. Remember to keep your meals balanced with a bit of healthy fats too. Keep enjoying these nutritious meals!"
See commentsIngredients
- 2 cans (5 oz each) chunk light tuna in water, drained
- 4 slices whole grain bread
- 1/4 cup plain Greek yogurt
- 1 tablespoon Dijon mustard
- 1/4 cup diced celery
- 1/4 cup diced red onion
- 1 cup fresh spinach leaves
- Salt and pepper to taste
Instructions
- In a medium bowl, combine the drained tuna, Greek yogurt, Dijon mustard, diced celery, and diced red onion. Mix well until all ingredients are combined.
- Season the mixture with salt and pepper to taste.
- Lay out the whole grain bread slices and spread a generous amount of the tuna mixture on two slices.
- Top with fresh spinach leaves and cover with the remaining slices of bread.
- Cut the sandwiches in half and serve immediately, or wrap them for a meal on the go.
Nutrition Facts
| Nutrition Facts (per serving) | |
|---|---|
| Calories | 250 kcal |
| Protein | 25g |
| Carbohydrates | 30g |
| Fiber | 5g |
| Sugar | 2g |
| Added Sugar | 0g |
| Fat | 5g |
| Saturated Fat | 1g |
Health Benefits
This Healthy Tuna Sandwich is packed with lean protein from the tuna, which helps keep you full and satisfied. The addition of Greek yogurt provides probiotics for gut health, while the whole grain bread offers fiber to support digestion. This dish fits well into various diets, including Mediterranean and high-protein plans, making it a versatile choice for health-conscious eaters. Always consult a healthcare professional if you have specific dietary concerns.
Serving Suggestions
- Pair with a side of mixed greens drizzled with lemon vinaigrette for added fiber and nutrients.
- Serve with a cup of vegetable soup for a comforting and filling meal.
- Enjoy with a glass of unsweetened iced tea or sparkling water for a refreshing beverage.
Recipe Variations and Adjustments
tuna sandwich recipe
Keep the basic ingredients but add sliced tomatoes and lettuce for extra freshness.
tuna melt sandwich recipe
Top the assembled sandwich with a slice of low-fat cheese and broil until melted for a warm, gooey treat.
best tuna sandwich recipe
Incorporate fresh herbs like dill or parsley for enhanced flavor and nutrition.
FAQs About This Recipe
Can I use canned tuna in oil instead of water?
Yes, but be mindful of the added calories and fat. Opt for tuna in water for a lighter option.
How can I make this sandwich gluten-free?
Use gluten-free bread or lettuce wraps to make this sandwich suitable for a gluten-free diet.
Can I prepare the tuna mixture in advance?
Absolutely! The tuna mixture can be made ahead of time and stored in the refrigerator for up to 3 days.
What can I add for extra crunch?
Consider adding sliced cucumbers or shredded carrots for added texture and nutrition.
Is this recipe suitable for meal prep?
Yes, this recipe is great for meal prep! Just store the tuna mixture separately from the bread until you're ready to eat.
Allergy & Diet Restrictions
Why We Love This Recipe
We love this Healthy Tuna Sandwich Recipe for its perfect balance of lean protein and fiber, making it an ideal choice for weight loss. It's quick to prepare, taking just 15 minutes, and is packed with nutrients to keep you satisfied throughout the day. Whether you're at home or on the go, this sandwich is a convenient option that feels indulgent while supporting your health goals. Plus, it pairs wonderfully with a light soup for a complete meal!
Recipe created by Fitmate Coach; inspired by Kendra P.. It ensures the ideal combination of ingredients to support weight loss and healthy living.
Comments (2)
"Tuna fish sandwich and soup (Friday)"
"And youre just one step away from hitting your weekly target of 6 high fiber and protein rich lunches. Your choice of a tuna fish sandwich and soup is a fantastic combination of lean protein and fiber. Remember to keep your meals balanced with a bit of healthy fats too. Keep enjoying these nutritious meals!"