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TUNA AND GREEK YOGHURT PROTEIN SANDWICH
06

TUNA AND GREEK YOGHURT PROTEIN SANDWICH

NUTRITION
HEALTHY RECIPES
Feb 09, 2025

TUNA AND GREEK YOGHURT PROTEIN SANDWICH

This Tuna and Greek Yoghurt Protein Sandwich is a nutritious and flavourful alternative to traditional mayonnaise-based tuna sandwiches by replacing mayonnaise with protein-rich Greek yoghurt. This recipe offers a creamy yet healthy filling while maintaining a delightful tangy taste from the lemon juice served on a slice of hearty rye bread. This sandwich is packed with lean protein, healthy fats and fibre, making it an excellent option for a post-workout meal, quick lunch or light dinner. The combination of Greek yoghurt and lemon juice enhances the tuna’s flavour, while rye bread adds a nutty depth that pairs perfectly with the creamy texture. Salt and pepper increase the taste of the sandwich. This sandwich is simple to prepare yet offers gourmet-level taste and nutrition. Whether you’re looking for a high-protein meal or a satisfying, healthy snack, this dish delivers flavour and nourishment.

RECIPE CATEGORY

Lunch, Snack, Brunch, Light Meal, High-Protein Meal

SERVING SIZE

1 serving

CUISINE

Mediterranean, European, American

PREPARATION/TECHNIQUES

No-Cook, Quick & Easy, High-Protein

OCCASION/HOLIDAY

Healthy Eating, Quick Lunch, Post-Workout Meal, Weight-Loss Meal

SPECIAL CONSIDERATION/DIETARY CONCERNS

High Protein, Low Fat, Quick & Easy, Kid Friendly, High Fibre

DISH TYPE

Sandwich, High-Protein Snack, Protein-Rich Meal

INGREDIENTS

There are the following ingredients for the Tuna and Greek Yoghurt Protein Sandwich:

  • 1 slice of rye bread
  • 80g canned tuna, drained
  • 1 tbsp Greek yoghurt
  • 1 tsp lemon juice
  • Salt and pepper to taste
  • ½ tsp Dijon mustard (optional for extra flavour)
  • ½ tsp olive oil (optional for added richness)
  • 1 tbsp chopped celery (optional for crunch)

FULL NUTRITIONAL INFORMATION

  • Calories: 240 kcal
  • Protein: 28g
  • Carbohydrates: 20g
  • Fibre: 4g
  • Fat: 5g
  • Saturated Fat: 1g
  • Sodium: 350mg
  • Sugar: 1g
  • Vitamin D: 15% DV
  • Omega-3 Fatty Acids: High

PREPARATION

  • Prepare The Tuna Mixture: In a bowl, combine the drained tuna with Greek yoghurt, lemon juice, salt and pepper. Mix well until creamy.
  • Toast The Bread (Optional): Toast the rye bread slice if desired for extra texture.
  • Assemble The Sandwich: Spread the tuna mixture evenly over the rye bread slice.
  • Add Extra Flavour: If using, drizzle olive oil or add Dijon mustard for enhanced taste.
  • Enhance With Toppings: Add fresh chopped parsley, a slice of tomato or extra black pepper for a gourmet touch.
  • Serve Immediately: Enjoy as an open-faced sandwich or fold into a wrap for portability.

PREP TIME

5 minutes

COOKING TIME

None

TIPS

  • Use Quality Tuna: Choose sustainably sourced, wild-caught tuna for the best flavour and health benefits.
  • Enhance The Texture: Add diced celery, red onion or pickles for an extra crunch.
  • Boost The Protein: Serve with a side of hard-boiled eggs or a petite Greek yoghurt parfait.
  • Make It Creamier: For a richer texture, mix Greek yoghurt with a small amount of avocado.
  • Customize The Seasoning: Add fresh herbs like parsley or dill for a refreshing twist.
  • Increase Fibre: Serve with a side salad or add leafy greens for more nutrients.

VARIATIONS

  • Low-Carb Option: Serve the tuna mixture on lettuce wraps or cucumber slices instead of bread.
  • Spicy Version: Mix in a dash of hot sauce or cayenne pepper for a kick.
  • Mediterranean Twist: Add chopped olives, sun-dried tomatoes and feta cheese for extra flavour.
  • Dairy-Free Alternative: Swap Greek yoghurt for mashed avocado or hummus.
  • Wrap Alternative: Roll the filling into a whole wheat tortilla for a protein-packed wrap.
  • Extra Crunchy Version: Sprinkle sunflower or pumpkin seeds for added texture and nutrients.

PREPPING AND STORAGE

  • Refrigeration: Store leftover tuna mixture in an airtight container for up to 2 days.
  • Meal Prep Tip: Prepare the filling in advance and assemble the sandwich fresh for the best taste.
  • Not Recommended For Freezing: The texture of Greek yoghurt may change when frozen.
  • Packing For Lunch: Wrap the bread separately from the tuna mixture to keep the sandwich fresh.

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