Chickpea Tuna Melt
A protein-packed twist on the classic diner tuna melt, where chickpeas meet flaky tuna in a creamy, tangy filling. Piled onto hearty bread and topped with melted cheddar, it's a crispy, golden sandwich ready in 20 minutes.
For 4 servings
- prep
Make the chickpea tuna filling.
1.In a large mixing bowl, combine the drained tuna, roughly mashed chickpeas, diced celery, diced red onion, and chopped dill pickles.2.Add the yogurt, lemon juice, dijon mustard, salt, and black pepper.3.Mix well with a fork until everything is evenly combined and creamy. - assemble
Assemble the sandwiches.
1.Lay out 4 slices of sourdough bread on a clean surface.2.Divide the chickpea tuna filling evenly among the slices, spreading it to the edges.3.Top each with a generous handful of shredded cheddar cheese.4.Place the remaining 4 bread slices on top to form sandwiches. - fry · ~8 min
Grill the sandwiches until golden and melted.
1.Spread softened butter on the outer sides of all four sandwiches.2.Heat a large skillet or griddle over medium-low heat.3.Place the sandwiches in the skillet and cook for 3 to 4 minutes per side, pressing down gently with a spatula.4.Continue cooking until the bread is deep golden brown and the cheese is fully melted.TIPLow and slow is key — medium-low heat ensures the cheese melts completely before the bread burns. - serve
Slice and serve immediately.
Transfer the golden melts to a cutting board. Slice each in half diagonally and serve hot.
What to keep in mind.
6 tips from the recipe — small details that make a real difference to the final dish.
- 1Drain and rinse the chickpeas well, then pat them dry before mashing for a firmer texture.
- 2Use thick-cut sourdough bread to prevent sogginess and ensure a sturdy, crispy crust.
- 3Press the sandwich gently with a spatula while grilling for even browning and better cheese melt.
- 4Let the assembled sandwiches rest for 2 minutes before grilling so the filling slightly sets.
- 5For extra crunch, add a thin layer of pickles or a handful of crushed potato chips inside.
- 6Make the filling up to 24 hours ahead and store chilled; assemble and grill just before serving.
Adapt it for your goals.
Vegetarian
Omit the canned tuna and double the chickpeas (or use mashed white beans) for a fully plant-based, protein-rich filling that is just as hearty and satisfying.
low oilLow-oil
Skip the butter on the bread; instead, brush the sourdough with a light coating of olive oil spray and grill in a non-stick pan for a lower-fat but still crispy melt.
gluten freeGluten-free
Swap the sourdough for your favorite gluten-free bread. Toast the bread lightly before assembling to prevent sogginess, as gluten-free slices tend to absorb moisture faster.
spicy southwestSpicy southwest
Add 1/4 cup of canned, drained corn, 2 tablespoons of diced pickled jalapeños, and a pinch of cumin to the filling, then top with pepper jack cheese for a smoky, spicy kick.
Why this is on our healthy list.
High-Quality Protein
Combining chickpeas with tuna provides a complete protein source, supporting muscle repair and satiety without relying on heavy meats or processed fillers.
Rich in Fiber
Chickpeas deliver a generous amount of dietary fiber, aiding digestion and helping you stay full longer compared to a standard tuna melt.
Lower in Saturated Fat
Using Greek yogurt instead of mayonnaise dramatically cuts saturated fat while keeping the filling creamy and tangy, making this a heart-friendlier sandwich.
Source of Omega-3s
Canned tuna (in water) contributes omega-3 fatty acids, which support brain health and reduce inflammation, especially when paired with the fiber-rich chickpeas.
Bone-Supporting Nutrients
Cheddar cheese and yogurt both provide calcium for strong bones, while the chickpeas add magnesium and phosphorus to aid absorption.
Frequently asked questions
Yes, you can substitute with full-fat mayonnaise for a richer, more classic tuna melt flavor, or use mashed avocado for a dairy-free and creamy alternative.
