This Mediterranean-style Tuna Salad Sandwich recipe 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.
You can also make a sandwich using lettuce leaves instead of bread.
Tuna Salad Sandwich
This healthier take on Tuna Salad can be enjoyed with whole-grain bread or lettuce leaves.
- 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
Combine tuna, lemon juice, oil, onion, celery, bell pepper, parsley, capers, and pepper (if desired) in a small bowl; mix well.
Top one slice of bread with tuna mixture; top with tomato, lettuce, and finish with second slice of bread.
Nutritional Information per serving without bread:
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
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:
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Photos by Kirsten Morningstar