Tuna Salad Sandwich

Tuna Salad Sandwich

This Mediterranean-style Tuna Salad Sandwich recipe from the Body Beast Eating Plan is a healthy, versatile, high-protein meal.

Instead of mayonnaise, we dressed it with lemon juice and extra-virgin olive oil and added colorful veggies for extra crunch and nutrition.

Make multiple servings of the tuna mixture in this recipe and use in sandwiches, salads and even tossed with cooked whole-grain pasta.

If you’re limiting carbs, you can also make a sandwich using lettuce leaves instead of bread.

Tuna Salad Sandwich
3.67 from 18 votes
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Tuna Salad Sandwich

This healthier take on Tuna Salad can be enjoyed with whole-grain bread or lettuce leaves.

Course Main Course, Sandwich
Prep Time 15 mins
Cook Time 0 mins
Total Time 15 mins
Servings 1 serving
Calories 437 kcal
Author Beachbody

Ingredients

  • 1 (3½ -oz.) can solid white tuna, packed in water, drained
  • 1 Tbsp. fresh lemon juice
  • 2 tsp. extra-virgin olive oil
  • 1/4 medium red onion, finely chopped
  • 1/4 medium celery stalk, finely chopped
  • 1 Tbsp. finely chopped red bell pepper
  • 1 Tbsp. chopped fresh parsley
  • 1 tsp. capers
  • ground black pepper, to taste; optional
  • 2 slices high-fiber whole grain bread
  • 2 slices medium tomato
  • 1 lettuce leaf

Instructions

  1. Combine tuna, lemon juice, oil, onion, celery, bell pepper, parsley, capers, and pepper (if desired) in a small bowl; mix well.

  2. Top one slice of bread with tuna mixture; top with tomato, lettuce, and finish with second slice of bread.

Recipe Notes

Nutritional Information per serving without bread:

Calories: 217
Total Fat: 12 g
Saturated Fat: 2 g
Cholesterol: 36 mg
Sodium: 414 mg
Carbohydrates: 6 g
Fiber: 1 g
Sugar: 3 g
Protein: 21 g

Nutrition Facts
Tuna Salad Sandwich
Amount Per Serving (1 serving)
Calories 437 Calories from Fat 144
% Daily Value*
Total Fat 16g 25%
Saturated Fat 2g 10%
Cholesterol 36mg 12%
Sodium 774mg 32%
Total Carbohydrates 46g 15%
Dietary Fiber 7g 28%
Sugars 9g
Protein 29g 58%
* Percent Daily Values are based on a 2000 calorie diet.

P90X/P90X2 Portions
½ Fat
1 Protein
1 Grain Carb
1 Vegetable

P90X3 Portions
2½ Carb
1 Protein
2 Fat

Body Beast Portions
2 Starch
2 Vegetable
2 Protein
2 Fat

Portion Fix Containers
1 Green
2 Yellow
1 Red
2 tsp.

2B Mindset Plate It!
Serve open-faced with one slice of bread along with some veggies for a great lunch option.

Portions Per Serving Without Bread:

P90X/P90X2 Portions
½ Fat
1 Protein
1 Vegetable

P90X3 Portions
½ Carb
1 Protein
2 Fat

Body Beast Portions
1 Vegetable
3 Protein
2 Fat

Container Equivalents
1 Green
1 Red
2 tsp.

If you have questions about the portions, please click here to post a question in our forums so our experts can help. Please include a link to the recipe.

Photos by Kirsten Morningstar