Healthy Tuna Sandwich Recipe
created by
Kaleigh B. 07/11/2024
"I had a tuna fish sandwhich on whole wheat bread with veggies and ranch for lunch. It was quick and easy and I felt full after!"
"Good call going with the whole wheat bread! Glad to hear you felt full after"
See commentsIngredients
- 2 cans of tuna in water, drained
- 4 slices of whole wheat bread
- 1/2 cup plain Greek yogurt (as a healthier ranch alternative)
- 1 cup shredded carrots
- 1 cup sliced cucumbers
- Salt and pepper to taste
- 1 tablespoon lemon juice
- 1 tablespoon chopped fresh dill (optional)
Instructions
- In a bowl, combine the drained tuna, Greek yogurt, lemon juice, salt, pepper, and dill. Mix well until combined (2 minutes).
- Toast the whole wheat bread if desired (optional, 3 minutes).
- Spread the tuna mixture evenly on two slices of bread.
- Top with shredded carrots and sliced cucumbers.
- Place the remaining slices of bread on top to form sandwiches.
- Cut the sandwiches in half and serve with extra veggies on the side.
Nutrition Facts
| Nutrition Facts (per serving) | |
|---|---|
| Calories | 250 kcal |
| Protein | 25g |
| Carbohydrates | 30g |
| Fiber | 5g |
| Sugar | 3g |
| Added Sugar | 0g |
| Fat | 5g |
| Saturated Fat | 1g |
Health Benefits
This Healthy Tuna Sandwich is rich in lean protein from tuna, which helps keep you full and supports muscle maintenance. The whole wheat bread provides fiber, aiding digestion and promoting satiety. Greek yogurt is a healthier alternative to traditional ranch dressing, reducing calories and fat while adding probiotics for gut health. This dish fits well into Mediterranean and high-protein diets, making it a versatile choice for various eating plans. Always consult a healthcare professional if you have specific dietary concerns.
Serving Suggestions
- Serve with a side of mixed greens dressed with lemon vinaigrette.
- Pair with a glass of water infused with lemon or cucumber for added hydration.
- Add a handful of cherry tomatoes for extra vitamins and a pop of color.
Recipe Variations and Adjustments
tuna sandwich recipe
Follow the main recipe as is for a classic tuna sandwich.
tuna melt sandwich recipe
Add a slice of low-fat cheese on top of the tuna mixture and broil until melted before adding the top slice of bread.
best tuna sandwich recipe
Incorporate diced celery and red onion for added crunch and flavor.
FAQs About This Recipe
Can I use canned tuna in oil instead of water?
Yes, but it will increase the fat content. Opt for tuna in water for a healthier choice.
How can I make this sandwich more filling?
Add more fiber-rich veggies like spinach or avocado.
Is this recipe suitable for meal prep?
Absolutely! Prepare the tuna mixture in advance and store it in the fridge.
Can I freeze the tuna mixture?
It's best to consume it fresh, but you can freeze it for up to a month. Just thaw and mix before serving.
What can I use instead of ranch dressing?
Plain Greek yogurt or a homemade yogurt-based dressing works well as a healthier alternative.
Allergy & Diet Restrictions
Why We Love This Recipe
We love this Healthy Tuna Sandwich Recipe for its perfect balance of flavor and nutrition. Packed with lean protein from tuna and fiber-rich veggies, it keeps you feeling satisfied without the guilt. It's quick to prepare, making it an ideal choice for busy days or travel. Plus, the whole wheat bread adds a wholesome touch, ensuring you stay on track with your weight loss goals while enjoying a delicious meal.
Recipe created by Fitmate Coach; inspired by Kaleigh B.. It ensures the ideal combination of ingredients to support weight loss and healthy living.
Comments (2)
"I had a tuna fish sandwhich on whole wheat bread with veggies and ranch for lunch. It was quick and easy and I felt full after!"
"Good call going with the whole wheat bread! Glad to hear you felt full after"