Tuna Melt Sandwich
A crispy, cheesy tuna melt with a Greek-yogurt tuna filling — about 355 kcal and 40 g protein per sandwich, ready in 15 minutes.
- 355calories
- 40gprotein
- 31.7gcarbs
- 7.2gfat
Per serving · 2 servings
A proper tuna melt — golden bread, melted cheese, creamy filling — that happens to be one of the easiest high-protein lunches you can make. Greek yogurt replaces most of the mayonnaise, celery and red onion add crunch, and a little Dijon gives it a kick.
Make the filling ahead and you have lunch ready in five minutes on a busy day.
Filling adapted from the tuna melts by Macro Friendly Food.
Ingredients
For the tuna filling
To assemble
Method
- Drain the tuna very well, pressing out as much water as you can.
- In a bowl, mix the tuna with the Greek yogurt, mustard, celery, red onion, parsley, garlic and onion powder. Season with salt and pepper.
- Spread the filling over two slices of bread, add a slice of cheese (and pickles or tomato if you like), and close with the remaining bread.
- Cook in a non-stick pan over medium heat with a lid on for 2–3 minutes per side, until the bread is golden and the cheese has melted. A panini press or an air fryer at 180 °C for about 6 minutes works too.
- Cut in half and serve — a side salad or raw vegetables make it a complete meal.
Tips & swaps
Gluten-free: use your favourite gluten-free bread — the filling is naturally gluten-free (check the mustard label).
Lower carb: make it open-faced with one slice of bread and half the cheese.
More volume: add rocket or spinach inside the sandwich for almost no extra calories.
Meal prep: the tuna filling keeps up to 2 days in the fridge in a closed container.
Macros are per sandwich, including bread and cheese, calculated from standard nutrition values — exact numbers depend on the brands you use.