Jeffrey Salazar
Tuna sandwiches are a classic lunchbox staple, perfect for picnics and field trips. They are easy to make, delicious, and healthy. To make a diet tuna sandwich, you will need canned tuna, preferably packed in olive oil. Drain the liquid from the can, and add the tuna to a bowl with mayonnaise, diced celery, red onions, herbs, Dijon mustard, salt, and black pepper. Stir the ingredients until well combined. You can also add extra vegetables like cucumbers, sweet peppers, peas, zucchini, or spinach. Instead of mayonnaise, you can use Greek yogurt for a healthier option. Spread the mixture on your choice of bread, and add lettuce, tomato, and avocado. For an extra crunch, spread a thin layer of mayonnaise on the bread slices and toast them in a pan. Enjoy your diet tuna sandwich!
| Characteristics | Values |
|---|---|
| Main ingredients | Tuna, mayonnaise, cottage cheese, red onion, celery, capers, lemon juice, parsley, Dijon mustard |
| Additional ingredients | Greek yoghurt, dill pickles, radishes, cucumber, red bell pepper, carrots, spinach, arugula, lettuce, tomato, avocado |
| Bread | Soft sliced multigrain bread, toasted |
| Bread preparation | Spread a thin layer of mayonnaise on each slice and lay them face down in a pan on medium-high heat |
| Bread preparation time | 2-3 minutes on each side |
| Storage | Best enjoyed fresh, but can be stored in the fridge for 3-4 days |
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What You'll Learn
- Choosing the tuna: Opt for tuna in olive oil, or add your own
- The salad: Mix with mayo, cottage cheese, herbs, veg, and spices
- Bread: Toasted with mayo adds flavour and crunch
- Healthy swaps: Greek yoghurt instead of mayo, or low-fat cottage cheese
- Serving suggestions: Try in a wrap, on a salad, or stuffed in avocado
Choosing the tuna: Opt for tuna in olive oil, or add your own
When it comes to choosing the right tuna for your sandwich, there are a few things to keep in mind. Firstly, opt for a high-quality canned tuna. This will ensure your sandwich tastes better and is safer to eat. You can also choose between tuna packed in water or tuna packed in olive oil. If you choose tuna packed in water, be sure to drain the water and add a tablespoon of extra virgin olive oil to enhance the flavour.
If you prefer tuna packed in olive oil, you can use it as is without draining the oil. However, if you don't like the taste of the olive oil the tuna is packed in, simply drain it and add your favourite extra virgin olive oil back in. Using olive oil packed tuna or adding your own has several benefits. Firstly, olive oil intensifies the flavour of the tuna, making your sandwich taste even better. Additionally, tuna packed in olive oil tends to be of higher quality and is a healthier option compared to other types of tuna, such as those packed in vegetable broth.
When selecting your tuna, it's also important to consider the mercury levels, as some types of tuna may have higher mercury content than others. You can also experiment with different brands and varieties of tuna to find the one that best suits your taste preferences. For example, white albacore tuna is a popular choice due to its chunky and firm texture, which holds up well when mixed with other ingredients. Ultimately, the choice of tuna is a personal preference, and you may need to try a few different options to find the one that suits your diet tuna sandwich the best.
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The salad: Mix with mayo, cottage cheese, herbs, veg, and spices
To make a diet tuna sandwich, you'll want to start by mixing your salad ingredients. Drain the liquid from the tuna cans and add the tuna to a bowl. You can use any type of canned tuna, but if you're using a variety packed in water, consider adding a tablespoon of extra virgin olive oil to the bowl as well. If you're using a variety packed in olive oil, you can skip the draining step and use the oil from the can.
Now it's time to add the mayo, cottage cheese, herbs, veg, and spices. Start with a few tablespoons of mayonnaise—or more if you prefer a creamier texture. You can also substitute Greek yogurt for some or all of the mayo if you're looking to cut down on calories and fat. Add a few tablespoons of cottage cheese for extra protein and creaminess. You can use non-fat or light cottage cheese if you're concerned about calories.
For herbs, add some fresh or dried parsley, dill, or cilantro. If you're using dried herbs, use a third of the amount you would use for fresh herbs, as they have a stronger flavour. Next, add some diced celery for crunch, and some diced red onion. Red onion is milder than white, so it won't overpower the other flavours. You can also add some diced cucumber, red bell pepper, carrots, spinach, or arugula.
Finally, season the mixture with salt and pepper to taste, and add a squeeze of lemon juice for a zesty tang. If you like, you can also add a teaspoon of Dijon mustard for some extra spice and a squirt of pickle relish or some diced dill pickles for sweetness and crunch. Stir all the ingredients together until well combined, and your salad filling is ready!
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Bread: Toasted with mayo adds flavour and crunch
Toasting bread with mayonnaise adds flavour and crunch to a diet tuna sandwich. This is a recommended step to take when making a tuna sandwich, as it makes the bread super crunchy and adds to the overall taste.
To achieve this, spread a thin layer of mayonnaise on each slice of bread and lay them face down in a pan on medium-high heat. Toast the bread for a couple of minutes, then flip and toast the other side. Assemble the sandwich with the crispy, mayo-coated side of the bread facing outwards.
The mayo-coated bread adds a unique flavour to the sandwich and enhances the overall taste experience. It is a simple technique that elevates the sandwich, making it more enjoyable and satisfying.
While toasting bread with mayonnaise is a unique approach, it is important to note that mayonnaise is not the only option for achieving a crunchy texture. Some people prefer to use Greek yoghurt instead of mayonnaise, as it has fewer calories and less fat while still providing a creamy texture. This substitution can be a healthier alternative without sacrificing taste.
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Healthy swaps: Greek yoghurt instead of mayo, or low-fat cottage cheese
Tuna sandwiches are a classic, but how can you make them healthier? One way is to swap out the mayonnaise for Greek yoghurt. This simple swap will reduce the calories and fat content of your sandwich, while still providing a creamy texture and a good dose of protein and probiotics.
Greek yoghurt is a great stand-in for mayonnaise in tuna sandwiches, as it has a similar consistency and is just as versatile. It can be used as a spread on the bread, as well as an ingredient in the tuna salad. If you find the taste of Greek yoghurt too tangy, you can always add a little mayonnaise back in, or use low-fat mayonnaise as a compromise.
Another healthy swap is to use low-fat cottage cheese instead of mayonnaise. Cottage cheese adds protein, creaminess and richness to the sandwich, without the extra calories and fat of mayonnaise. It might seem like an unusual addition, but it really works! You can use low-fat or non-fat cottage cheese if you're counting the calories.
These simple swaps will make your tuna sandwich healthier, without compromising on taste. You can also add extra vegetables to your sandwich, such as cucumber, red pepper, carrots, celery, spinach or arugula, to increase the nutritional value and add some extra crunch.
So, next time you're making a tuna sandwich, why not give one of these healthy swaps a try? Your waistline will thank you!
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Serving suggestions: Try in a wrap, on a salad, or stuffed in avocado
Serving Suggestions:
In a wrap
To serve your tuna salad in a wrap, simply follow the sandwich recipe and use a whole-grain flour tortilla or another type of wrap instead of bread. Warm the tortilla in a dry pan to make it easier to roll or fold. To prevent the tortilla from becoming soggy, place a large, dry lettuce leaf between the tortilla and the tuna before adding the remaining ingredients. Roll up the wrap as tightly as you can and cut it in half.
On a salad
For a low-carb option, skip the bread and serve your tuna salad on a bed of greens or lettuce. You can also add other vegetables like cucumber, celery, or bell peppers, and even fresh greens like spinach or arugula. If you're serving this to guests, you can also provide crackers on the side.
Stuffed in avocado
Halve an avocado and remove the pit. Scoop out most of the avocado, leaving a "shell" to stuff with your tuna salad. Mix the drained tuna with the scooped-out avocado, then gently stir in chopped red onion and cilantro. Squeeze lime juice over the mixture before serving.
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Frequently asked questions
You will need canned tuna, mayonnaise, diced celery, red onions, herbs, Dijon mustard, salt, black pepper, and bread.
Drain the liquid from the tuna cans. Then, add the tuna, mayonnaise, diced celery, red onions, herbs, Dijon mustard, salt, and black pepper to a mixing bowl. Stir all the ingredients together until well combined.
Anything works, but if you're looking for a healthy option, go for soft-sliced multigrain bread.
Spread a thin layer of mayonnaise on each slice of bread and lay them face down in a pan on medium-high heat. Toast for a couple of minutes, then flip and toast the other side. Add lettuce, tomato, and avocado (if using) to complete the sandwich.
