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A fresh and healthy take on the American classic. This version uses poached fresh tuna, creamy Greek yogurt, and crisp vegetables for a delicious, high-protein lunch. Ready in under 30 minutes!
Poach the fresh tuna
Prepare the tuna salad
Season the salad
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A fresh and healthy take on the American classic. This version uses poached fresh tuna, creamy Greek yogurt, and crisp vegetables for a delicious, high-protein lunch. Ready in under 30 minutes!
This american recipe takes 25 minutes to prepare and yields 4 servings. At 276.85 calories per serving with 26.8g of protein, it's a beginner-friendly recipe perfect for lunch or snack or dinner.
Assemble the sandwiches
Serve
Use whole-wheat bread and add 1/4 mashed avocado to the mix for extra creaminess and healthy fats.
Add one finely chopped jalapeño or 1/4 teaspoon of cayenne pepper to the tuna salad for a spicy kick.
Serve the tuna salad on certified gluten-free bread, in crisp lettuce cups, or with rice crackers.
Increase the amount of tuna to 400g and use a high-protein or sprouted grain bread to boost the protein content.
Fresh tuna provides high-quality protein, which is essential for muscle building, repair, and overall body function.
Tuna is a great source of omega-3s, which support heart health, reduce inflammation, and are crucial for brain function.
Using Greek yogurt instead of mayonnaise introduces beneficial probiotics that support a healthy digestive system.
This sandwich offers Vitamin D and B vitamins from the tuna, and fiber and antioxidants from the fresh vegetables.
Yes, this version is very healthy. It uses fresh-cooked tuna, which is rich in omega-3s and lean protein, and substitutes creamy Greek yogurt for mayonnaise, reducing fat and adding probiotics.
One sandwich has approximately 380-450 calories, depending on the type of bread used. The calories come from the tuna, yogurt, and bread.
Absolutely. For a quicker version, substitute the fresh tuna with two 5-ounce cans of tuna packed in water, drained very well. Skip the poaching step.
If you don't have Greek yogurt, you can use mashed avocado for a creamy, dairy-free alternative, or a good quality mayonnaise if you prefer the classic taste.