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Healthy Mediterranean tuna melt sandwich with crispy toasted sourdough bread.

Healthy Mediterranean Tuna Melt Sandwich

Incredibly delicious and healthy Mediterranean tuna melt sandwich. Ready in 10 minutes, this easy on-the-go lunch or dinner recipe is perfect for meal prep, fitness lovers, and families. A lighter version of a classic tuna melt recipe.
5 from 7 votes
Prep Time 5 minutes
Cook Time 5 minutes
Total Time 10 minutes
Serving 1

Ingredients
 

  • 1 5-oz. can tuna (in water)
  • 1 Tbsp plain non-fat yogurt or light mayo
  • ½ a lemon, juiced
  • ½ tsp dried oregano
  • Salt & pepper, to taste
  • 2 Tbsp red onion, finely diced
  • 5 cherry tomatoes, sliced
  • 3 baby carrots, thinly sliced
  • 5 grapes, thinly sliced
  • 1 Tbsp capers
  • 1 Tbsp fresh parsley, chopped
  • 1 Tbsp hemp hearts, optional
  • 2 Tbsp crumbled feta
  • 2 slices of bread, I used sourdough
  • 1 Tbsp butter of choice or 1/2 Tbsp olive oil

Instructions

  • In a bowl, mix drained tuna, yogurt, lemon juice, oregano, salt, and pepper. Use a fork to break up tuna into flakes.
  • Gently mix in red onion, cherry tomatoes, carrots, grapes, capers, fresh parsley, (optional hemp hearts), and crumbled feta. Taste and adjust seasonings if desired.
  • Spread the tuna salad on one slice of the bread. Top with the other slice to form a sandwich. 
  • In a large skillet, heat butter or olive oil over medium heat. When heated, place the sandwich in the pan and cook until lightly toasted and crisp, about 2 - 3 minutes per side.
  • Cut in half and enjoy!

Notes

TO STORE: Store tuna salad in an airtight container in the fridge for 2 - 3 days. Prepare sandwich before consumption.
MAKE PALEO: Swap crumble feta for dairy free alternative and use dairy free yogurt or light mayo.

Nutrition

Calories: 484kcal | Carbohydrates: 56g | Protein: 50g | Fat: 14g | Saturated Fat: 3g | Polyunsaturated Fat: 6g | Monounsaturated Fat: 1g | Cholesterol: 68mg | Sodium: 793mg | Potassium: 790mg | Fiber: 6g | Sugar: 5g | Vitamin A: 5105IU | Vitamin C: 57mg | Calcium: 161mg | Iron: 9mg
Course Lunch & Dinner
Cuisine Greek, Healthy, Mediterranean
DID YOU MAKE THIS RECIPE?Please leave a comment and star rating on this post and tag @HealthfulBlondie on Instagram & hashtag it #healthfulblondie!