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.