Light Tuna Salad Sandwich
A classic, refreshing tuna salad sandwich made lighter with crisp celery and red onion on hearty whole-grain bread. It's a quick, protein-packed lunch that's both satisfying and nutritious.
For 1 serving
Prepare the tuna and vegetables.
Drain the 1 can of light tuna in water thoroughly, pressing out excess liquid. Finely dice 1 stalk of celery and 2 tablespoons of red onion. Rinse and pat dry 2 pieces of lettuce and 2 slices of tomato.
- Drain 1 can of light tuna, pressing out excess water.
- Finely dice 1 stalk of celery.
- Finely dice 2 tablespoons of red onion.
- Rinse and pat dry 2 pieces of lettuce and 2 slices of tomato.
TIPProperly draining the tuna is crucial for a non-soggy sandwich and better texture.Mix the tuna salad.
In a medium bowl, combine the drained tuna, diced celery, and diced red onion. Add 2 tablespoons of mayonnaise, 1 teaspoon of lemon juice, 1 pinch of salt, and 1 pinch of black pepper. Stir well until all ingredients are evenly incorporated and the tuna is flaked.
TIPTaste and adjust seasoning after mixing; you might want a little more salt or pepper.Assemble the sandwich.
Lay out 2 slices of whole wheat bread. Spread the prepared tuna salad evenly over one slice of bread. Top the tuna salad with 2 pieces of crisp lettuce and 2 slices of fresh tomato. Place the second slice of bread on top to complete the sandwich.
Serve immediately.
For best flavor and texture, serve your light tuna salad sandwich immediately after assembly. Enjoy it as a quick lunch or light dinner.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1For extra crunch and flavor, lightly toast the whole-grain bread before assembling.
- 2The tuna salad mixture can be made ahead and stored in an airtight container in the refrigerator for up to 2 days. Assemble the sandwich just before eating.
- 3A pinch of dried dill or fresh parsley can be added to the tuna salad for a fresh, herby flavor.
- 4Ensure your lettuce is completely dry to help keep the bread from becoming soggy.
Adapt it for your goals.
Dairy free
This recipe is naturally dairy-free. Just ensure your brand of mayonnaise and whole-grain bread are certified dairy-free.
low carbLow carb
To make this low-carb, serve the tuna salad in large lettuce cups (like butter or iceberg lettuce) instead of on bread.
high proteinHigh protein
For an extra protein boost, mix in 2 tablespoons of non-fat Greek yogurt along with the mayonnaise. This also adds a creamy tang.
Why this is on our healthy list.
Excellent Source of Lean Protein
Light tuna provides high-quality lean protein, which is crucial for muscle repair, satiety, and supporting healthy growth and development during pregnancy.
High in Dietary Fiber
Whole-grain bread and fresh vegetables are rich in dietary fiber, which aids digestion, helps maintain stable blood sugar levels, and contributes to a feeling of fullness.
Rich in Omega-3 Fatty Acids
Tuna is a good source of omega-3 fatty acids, particularly DHA, which is vital for brain health and fetal brain and eye development.
Provides Essential Vitamins
This sandwich offers various vitamins, including B vitamins from tuna and bread for energy, and Vitamin C from the tomato and lemon juice.
Frequently asked questions
Yes, this version is very healthy. It's high in lean protein from the tuna and packed with fiber from the whole-grain bread and vegetables. Using light mayonnaise keeps the fat and calorie content in check, making it a balanced meal.
