High Protein Tuna Sandwich
This tuna salad sandwich is quick, easy, and packed with protein, the perfect choice for a satisfying lunch. Using cottage cheese and tuna, it delivers a lighter twist on the classic tuna salad recipe, making it an excellent option for anyone looking for a high protein sandwich that still tastes indulgent.
Layered on toasted sourdough with crunchy cucumber, juicy tomatoes, and spring onion, this tuna sandwich is fresh, filling, and comes together in under 10 minutes. It’s a great way to enjoy a balanced salad recipe in sandwich form, ideal for busy weekdays or post-workout fuel.
Prep Time:
Cook Time:
Servings
Ingredients:
- 2 slices sourdough bread, toasted
- 1 tin tuna (in brine), drained
- 2 tbsp cottage cheese
- 2 tbsp diced tomatoes
- ¼ cup cucumber, finely chopped
- 2 tsp spring onion, sliced
- 2 tsp mayonnaise
- Chilli flakes, optional
Instructions:
- Drain the tuna and place in a mixing bowl.
- Add cottage cheese, tomatoes, cucumber, spring onion, mayonnaise, and chilli flakes (if using). Mix well.
- Toast the sourdough bread, then spread the tuna mixture evenly over one slice.
- Top with the second slice and enjoy warm.
Notes:
💡 Don’t fear carbs — when paired with protein and fibre, whole grains like sourdough can be part of a balanced, healthy meal.
💡 Add lettuce or rocket for extra crunch and micronutrients.
Nutrition Benefits
- Tuna – lean protein for satiety and heart health.
- Cottage cheese – boosts protein while keeping the tuna salad creamy and light.
- Vegetables – adds fibre, vitamins, and extra hydration.
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Cuisine
About
Kirby is a South African Dietitian (BSc. Dietetics) with expertise in PCOS, Endometriosis, Insulin Resistance, Diabetes and Fertility. She is passionate about empowering women with the knowledge, skills and tools to nurture themselves from the inside out and thrive with PCOS.
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