Quick answer: This is the highest-protein tuna sandwich in the collection — about 36 grams of protein and 335 calories, ready in 15 minutes with no cooking. It uses the same double-dairy trick as High Protein Tuna Salad — Greek yogurt and cottage cheese together — piled generously on whole grain bread. Serves 4. Sodium runs high, about 700 mg per serving.
Where Healthy Tuna Sandwich trims things down, this one is built to maximize protein per sandwich — more tuna, both dairy sources, and a full two slices of bread rather than an open-face version.
Why This Recipe Has About 36 Grams of Protein
| Source | Per serving |
| Canned tuna, drained (137.5 g) | 26.7 g |
| Whole grain bread, 2 slices (70 g) | 6.3 g |
| Cottage cheese, 4% (15 g) | 1.7 g |
| Plain Greek yogurt (15 g) | 1.5 g |
| Everything else | 0.2 g |
| Total | 36.4 g |
Five cans of tuna across the batch, both dairy sources blended in, and a full two-slice sandwich rather than an open-face one — every element here is scaled up for protein.
A Note on Sodium
About 700 mg per serving, roughly 30% of the WHO’s 2,300 mg daily limit — bread and tuna both contribute meaningfully here.
- Canned tuna: ~344 mg
- Bread (2 slices): ~280 mg
- Everything else: ~76 mg
What helps: a lower-sodium bread is the clearest lever after the tuna itself.
What You Need
Makes 4 sandwiches
- 5 cans (5 oz / 142 g each) light tuna in water, drained (about 550 g drained total)
- ¼ cup (60 g) 4% cottage cheese
- ¼ cup (60 g) plain Greek yogurt
- 2 stalks celery, finely diced
- 1 lemon, juiced
- 8 slices whole grain bread
- Lettuce, to serve
How to Make It
- Blend the cottage cheese and yogurt together until smooth.
- Drain the tuna and combine with the blended dairy, celery and lemon juice.
- Pile generously onto 4 slices of bread, top with lettuce and the remaining bread.
Tips
Blending the two dairy sources together keeps the filling from tasting like plain cottage cheese or plain yogurt — together they read as one dressing.
Toast the bread lightly if you’re not eating right away — it holds up to the filling’s moisture better than untoasted bread.
Substitutions
Bread: a low-sodium whole grain option lowers the total noticeably. Dairy: all-yogurt or all-cottage-cheese both work, with a slightly lower protein total.
Storage
Assemble fresh. The filling keeps 3 days refrigerated on its own.
High Protein Tuna Sandwich
Ingredients
Method
- Blend cottage cheese and yogurt smooth.
- Combine with tuna, celery and lemon juice.
- Pile onto bread with lettuce.
Notes
- Lower-sodium bread is the clearest way to reduce the total.
- Filling keeps 3 days refrigerated on its own.
Nutrition
Per sandwich (recipe makes 4):
| Calories | 335 |
| Protein | 36 g |
| Sodium | 700 mg |
Verified against the Tuna nutrition workbook, calculated ingredient-by-ingredient from USDA FoodData Central reference values.
Frequently Asked Questions
How is this different from Healthy Tuna Sandwich?
That one uses a single slice of bread and more vegetables for a lighter result. This one maximizes protein with both dairy sources and a full two-slice sandwich.
Can I use just yogurt or just cottage cheese?
Yes, though the protein total drops slightly either way.
How do I lower the sodium?
A lower-sodium bread is the biggest lever after the tuna amount itself.
Can I make the filling ahead?
Yes, up to 3 days refrigerated — assemble the sandwich itself fresh.
More High Protein Tuna Recipes
Part of the 🌯 Tuna Wraps collection, alongside Healthy Tuna Sandwich and High Protein Tuna Salad.
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