Tuna Salad Sandwich with Olive Oil and Lemon
A light, Mediterranean-inspired take on the classic tuna sandwich. Made with heart-healthy olive oil and zesty lemon instead of mayo, it's a fresh, flavorful, and quick lunch option.
For 2 servings
Prepare the salad ingredients.
Drain the tuna thoroughly to remove as much water as possible. Finely chop the celery stalk and red onion. Zest the lemon first, then cut it in half to juice it.
TIPDraining the tuna very well is key to preventing a soggy sandwich.Mix the tuna salad.
- In a medium bowl, use a fork to flake the drained tuna into small pieces.
- Add the chopped celery, red onion, olive oil, 1 tablespoon of lemon juice, and 1/2 teaspoon of lemon zest.
- Mix everything together until well combined.
- Season with a pinch of freshly ground black pepper and an optional pinch of salt.
TIPTaste the salad before adding salt, as the tuna may already be salty enough.Assemble the sandwiches.
- Lay out the four slices of whole-grain bread.
- Place a handful of fresh arugula on two of the slices.
- Divide the tuna salad mixture evenly and spread it over the arugula.
- Top with the remaining two slices of bread.
TIPFor extra crunch and sturdiness, you can lightly toast the bread before assembling.Serve immediately.
Slice the sandwiches in half diagonally, if desired, and serve right away for the best texture.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1For a creamier texture without mayo, you can mash 1/4 of an avocado and mix it into the salad.
- 2Add a teaspoon of Dijon mustard or a tablespoon of capers for an extra layer of tangy flavor.
- 3The tuna salad mixture can be made ahead and stored in an airtight container in the refrigerator for up to 2 days.
- 4To prevent the bread from getting soggy, assemble the sandwich just before you plan to eat it.
- 5Feel free to add other chopped fresh herbs like parsley or dill to the tuna mixture.
Adapt it for your goals.
High protein
Add 1/4 cup of mashed chickpeas or white beans to the tuna mixture for extra protein and fiber.
low carbLow carb
Serve the tuna salad in large lettuce cups (like butter or romaine) or with cucumber slices instead of bread.
kid friendlyKid friendly
Mince the onion and celery very finely so they blend in seamlessly. Use a softer whole wheat bread instead of a very grainy one.
quickQuick
Use pre-chopped celery and onion to save time. A squeeze of bottled lemon juice works in a pinch.
Why this is on our healthy list.
Lean Protein
Tuna is an excellent source of high-quality protein, which is essential for building and repairing tissues and keeping you feeling full.
Heart-Healthy Fats
Olive oil provides monounsaturated fats, which can help lower bad cholesterol levels and support overall cardiovascular health.
Rich in Omega-3s
Tuna is a good source of omega-3 fatty acids, which are beneficial for brain health and reducing inflammation in the body.
Complex Carbohydrates
Whole-grain bread offers dietary fiber and complex carbohydrates, providing sustained energy and supporting digestive health.
Frequently asked questions
Yes, this is a very healthy version of a tuna salad sandwich. It uses heart-healthy olive oil instead of mayonnaise, low-sodium tuna, and fiber-rich whole-grain bread, making it a balanced and nutritious meal.