Healthy Tuna Sandwich

Quick answer: This healthy tuna sandwich has about 27 grams of protein at just 265 calories, and takes 15 minutes with no cooking. It’s open-face — one slice of bread, not two — with a light Greek yogurt binder, avocado, and a genuinely large pile of vegetables. Serves 4. Sodium is comparatively low, about 435 mg per serving.

Where High Protein Tuna Sandwich maximizes protein with a full two-slice sandwich and both dairy sources, this one goes the other direction — lighter, open-face, and built around vegetables doing most of the volume instead of bread and dairy.

Why This Recipe Has About 27 Grams of Protein

A single slice of bread and a small amount of yogurt, rather than a full sandwich’s worth — the tuna itself carries most of the protein.

A Note on Sodium

About 435 mg per serving, roughly 19% of the WHO’s 2,300 mg daily limit — meaningfully lower than the high-protein version, since there’s half the bread and no cottage cheese.

What You Need

Makes 4 open-face sandwiches

• 4 cans (5 oz / 142 g each) light tuna in water, drained (about 440 g drained total)
• ¼ cup (60 g) plain Greek yogurt
• 4 slices whole grain bread
• 1 avocado, sliced
• 1 cup cherry tomatoes, halved
• 1 cup cucumber, sliced
• Sprouts or microgreens, to serve

How to Make It

1. Combine the tuna and Greek yogurt lightly — this is meant to be a thin binder, not a thick spread.
2. Toast the bread, if desired.
3. Layer tuna, avocado, tomatoes and cucumber on each slice.
4. Top with sprouts and serve open-face.

Tips

Don’t overload the yogurt. The point of this version is that the vegetables and tuna itself provide the flavor, not a heavy dressing.

Slice the avocado just before serving so it doesn’t brown while the sandwich sits.

Substitutions

Bread: any open-face-friendly bread works — a hearty rye or sourdough holds up particularly well.

Storage

Assemble fresh. The tuna mixture keeps 3 days refrigerated on its own.

PFadmin

Healthy Tuna Sandwich

A lighter, open-face healthy tuna sandwich with Greek yogurt, avocado and vegetables. About 27g protein per serving.

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Prep Time 15 minutes mins

Servings: 4

Course: Lunch

Cuisine: American

Calories: 265

Ingredients Method Notes

Ingredients

  

• 440 g 4 cans, 5 oz each light tuna in water, drained
• 60 g ¼ cup plain Greek yogurt
• 4 slices whole grain bread
• 1 avocado sliced
• 1 cup cherry tomatoes halved
• 1 cup cucumber sliced
• Sprouts or microgreens to serve

Method

 

1. Combine tuna and yogurt lightly.
2. Toast the bread if desired.
3. Layer tuna, avocado, tomatoes and cucumber on each slice.
4. Top with sprouts and serve open-face.

Notes

• Lower in both calories and sodium than the high-protein version.
• Assemble just before eating.

Nutrition

Per serving (recipe makes 4):

Preliminary calculation from USDA FoodData Central reference values, not yet verified against a finished Tuna nutrition workbook.

Frequently Asked Questions

How is this different from High Protein Tuna Sandwich?

That one uses two slices of bread and both Greek yogurt and cottage cheese for a higher protein total. This one is open-face with one slice, built to be lighter across both calories and sodium.

Can I make it a closed sandwich instead?

Yes, with a second slice of bread — it raises both the calorie and sodium totals somewhat.

What bread works best open-face?

A sturdier bread — rye or sourdough — holds the toppings better than a very soft sandwich bread.

Can I meal prep this?

Keep the tuna mixture separate from the bread and vegetables, and assemble fresh each time.

More High Protein Tuna Recipes

Part of the 🌯 Tuna Wraps collection, alongside High Protein Tuna Sandwich.

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