Low calorieHigh protein
Low-Calorie High-Protein Tuna Melt
A recipe for a low-calorie, protein-packed, home-made, easy-to-prepare, and delicious marinated tuna. 485 kcal and 54 grams of protein per serving
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Nutrition values per serving
Calories
485 cal
Protein
54 g
Carbs
35 g
Fat
12 g
Fiber
2 g
Difficulty
Easy
Prep time
7 min
Cook time
3 min
Servings
1 serving
Ingredients
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Scale
60 g whole wheat bread
1 can Tuna in water
1/2 Red onion
2 gherkins
pinch salt and pepper
2 slices yellow cheese 9%
Method
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Take two thin slices (we took one slice and cut it in half) of wholemeal bread (preferably chestnut)
Chop the purple onion and gherkins
Mix together with the filtered tuna and mayonnaise
Add salt and pepper to taste
Put a slice of yellow cheese on each slice of bread
Spread the tuna mixture inside
Sear in a pan on both sides until the cheese melts and the toast is brown
Enjoy!
Small tips that make a difference
- Drain the tuna well so the sandwich does not go soggy.
- Toast in a pan with a weight on top for even pressing.
Frequently asked questions
- How much protein is in the sandwich?
- About 54g of protein per serving, mostly from the tuna and cheese - one of the most filling dishes on the site.
- Can I make it without bread?
- Yes. The filling works well in a light pita, in rice paper wraps, or simply as a tuna salad in a bowl.
- Which mayonnaise works best?
- The low calorie mayonnaise from the site is perfect and saves a lot of calories compared with a commercial one.
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Guides that help with this recipe
The background behind the techniques in this recipe — for when you want to understand why it works, not just follow the steps.
- Guide
Cutting: How to Lose Body Fat Without Losing Muscle
What cutting actually is, how it differs from simply losing weight, how much protein you need, what muscle-preserving training looks like, and how long it really takes. - Guide
Calorie Deficit: How It Really Works, and How to Build One You Can Live With
What a calorie deficit is, how to estimate the calories you need, why the scale stalls, and how to put together a filling menu that does not feel like a punishment.
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