High Protein Tuna Melt
A delicious twist on a classic tuna sandwich, this High Protein Tuna Melt combines tuna, Greek yogurt, and cheese for a satisfying meal packed with protein.
Ingredients
Tuna Mixture
- 1 can 5 ounces tuna in water, drained well
- 1/4 cup nonfat Greek yogurt
- 2 tablespoons chopped red onion
- 1 tablespoon chopped celery
- 1 tablespoon Dijon mustard
- 1/4 teaspoon black pepper
- a pinch red pepper flakes (optional) For added heat
Sandwich Assembly
- 2 slices whole-wheat bread (or preferred high-protein bread) Can substitute with gluten-free bread
- 1/4 cup shredded reduced-fat cheddar cheese Can substitute with a different cheese like pepper jack
- 1 tablespoon olive oil or cooking spray
Instructions
Preparation
- Drain the tuna thoroughly by opening the can and draining all the excess water.
- In a medium bowl, combine the drained tuna with the nonfat Greek yogurt until well mixed.
- Stir in the chopped red onion, celery, Dijon mustard, black pepper, and red pepper flakes (if using).
Assembly and Cooking
- Lay out two slices of whole-wheat bread. Spread the tuna mixture evenly over one slice.
- Sprinkle the shredded reduced-fat cheddar cheese over the tuna mixture.
- Top with the second slice of bread and press down lightly.
- Heat olive oil in a non-stick skillet over medium heat. Cook the sandwich for 3-4 minutes on each side, or until golden brown and cheese melts.
- Remove from skillet, let cool slightly, slice in half, and serve.
Notes
Consider adding chopped spinach or bell peppers to the tuna mixture for added freshness. Experiment with spices and serve with a side of fresh fruit or salad for brunch.