Tuna Melt Sandwich
A high protein sandwich
Servings: 4
Calories: 233kcal
Ingredients
- 1 can of tuna drained
- 180 g cottage cheese
- 1 tbsp pickeled red onion
- 1 big gherkin chopped
- 2 gloves garlic minced
- salt
- pepper
- 4 english muffins
- 1 tbsp Tomme des Pyrénées grated
- 1 tbsp mozzarella cheese grates
- 4 leaves romaine lettuce chopped
Instructions
- If you're using an oven, preheat it to 200°C.Finely dice the gherkins, and the garlic
- In a medium bowl, combine the drained canned tuna, cottage cheese, garlic, salt, black pepper, and chopped gherkins. Flake the tuna with a fork and mix thoroughly until creamy and well incorporated.
- Slice the english muffins in half horizontally. Spoon the tuna mixture generously over the bread, then top evenly with the grated Tomme des Pyrénées and Mozzarella cheese.
- Toast or broil until the cheese is bubbling, melted, and golden brown:– Oven / Broiler: 3–5 minutes on high grill/broil– Air fryer: 4–5 minutes at 200°C (390°F)– Stovetop skillet: Cover with a lid over medium-low heat for 4–5 minutes until the bread is crisp and the cheese melts
- Remove from heat, add the fresh lettuce on top for crunch, close the roll (or leave it open-faced), and serve immediately.
Transfer any leftover spread to an airtight container and refrigerate for up to 3 days—it's great for quick lunches!
Freezing is not recommended. Cottage cheese and Greek yogurt separate and turn watery, grainy, and mushy once thawed, and the diced pickles will lose all their crunch.
Notes
You can replace:
- English muffins:
- Whole-grain or rye sourdough bread: The top all-around choice. Traditional sourdough fermentation lowers the glycemic index and aids gut health and digestion. A thick toasted slice holds up well under warm, wet toppings without turning soggy.
- Whole-wheat pita bread: High in dietary fiber and naturally low in fat. You can slice it open into two thin discs and toast or broil them for an ultra-light, lower-calorie base.
- Crispbread (such as Wasa whole rye or fiber crispbread): Very low in calories, high in soluble fiber, and adds a dry, snappy crunch that offsets creamy spreads.
- Toasted sweet potato rounds: Slice a raw sweet potato into 1 cm (about 1/2-inch) thick slabs and cook them in a toaster or bake until tender. Naturally gluten-free, unrefined, and packed with vitamins and complex carbs.
- Portobello mushroom caps: A virtually zero-carb, keto-friendly alternative. Roast the caps for 10 minutes beforehand to release excess moisture, then top and melt the cheese over them.
- Romaine lettuce:
- Any leafy greens, really
- Tomme des Pyrénées:
- Cheddar, or mozzarella
Nutrition Facts
Tuna Melt Sandwich
| Per serving | Per 100 g | |
|---|---|---|
| Energy | 233kcal | 150kcal |
| Fat | 5.2g | 3.3g |
| of which saturates | 1.7g | 1.1g |
| Carbohydrate | 29.5g | 19.1g |
| of which sugars | 7.5g | 4.8g |
| Fibre | 4.7g | 3.0g |
| Protein | 18.6g | 12.0g |
| Sodium | 504mg | 325mg |
Source: USDA FoodData Central, McCance & Widdowson's CoFID
Leave a Reply