Tuna Melt Sourdough Sandwich Recipe

Name: Tuna Melt Sourdough Sandwich
Prep time: 16 min
Cook time: 19 min
Total time: 35 min
Yield: 4 servings
Cuisine: American
Ingredients: 480 g canned tuna in water, drained (3 cups); 150 g plain fat-free Greek yogurt (1/2 cup plus 2 tbsp); 15 g Dijon mustard (1 tbsp); 50 g celery, finely diced (1/2 cup); 30 g red onion, finely diced (1/4 cup); 2 g fine salt (1/4 tsp); 1 g ground black pepper (1/4 tsp); 280 g gluten-free sourdough bread (8 slices); 112 g reduced-fat cheddar cheese (4 slices); 14 g unsalted butter, softened (1 tbsp)

Prep: 16minCook: 19min4 servingsMedium401 cal / servingAmerican

gluten-freehigh-proteinmuscle-gain

Share

A delicious Tuna Melt Sourdough Sandwich packed with 38g of protein per serving and just 407 calories. This medium recipe is ready in 35 minutes and perfect for muscle-gain.

Ingredients

38g protein of choice
2 tbsp cooking oil
2 cups vegetables
1 cup grain or base
3 cloves garlic
Seasoning to taste
Salt and pepper
Fresh herbs for garnish

Instructions

Prepare all ingredients by washing, chopping, and measuring as needed.
Heat oil in a large skillet or pan over medium-high heat.
Cook the main protein until golden and cooked through, about 6 minutes.
Add aromatics (garlic, onion, ginger) and cook for 1-2 minutes until fragrant.
Add vegetables and cook for 4 minutes until tender-crisp.
Season with spices, salt, and pepper to taste.
Combine with grain base and toss to mix.
Serve immediately, garnished with fresh herbs.

Tips & Variations

Meal prep friendly: store in airtight containers for up to 4 days
Swap the protein for any alternative to match your dietary preferences
Add your favorite sauce for extra flavor
Adjust spice levels to your preference
Double the recipe for easy meal prep throughout the week

Nutrition Breakdown

Calories: 401 kcal

Protein: 38.4g

Fat: 12.4g

Carbs: 33.5g

Fiber: 2g

Track It with Nutrify

Tracking your Tuna Melt Sourdough Sandwich is easy with Nutrify's AI-powered food scanner. Just snap a photo of your plate and get instant calorie and macro data. Download Nutrify to start tracking smarter.