Home Wraps, Sandwiches and Salads Protein Packed Tuna Salad Sandwich on Sprouted Sourdough

Protein Packed Tuna Salad Sandwich on Sprouted Sourdough

by chefnatskitchen

Protein Packed Tuna Salad Sandwich is the perfect lunch or snack. Flake tuna, fresh veggies and fresh herbs served between healthy sourdough. It couldn’t be easier to make and is ready in 10 minutes or less!

Protein Packed Tuna Salad Sandwich

Ingredient Notes and Health Benefits:

Albacore Tuna: I buy flake tuna in water, and drain the water. Tuna is such a great source of protein and it’s so nice because you don’t have to cook it.

Cottage Cheese: I buy low fat cottage cheese, to cut out unneeded calories. It’s extremely high in protein, has no carbohydrates and is nutrient dense and low in calories. It doesn’t really have a taste, so you don’t even notice it in this recipe.

Red Onion: High in nutrients, vitamins and antioxidants. It’s best if you chop it very finely.

Celery: It’s not super high in nutrients but it adds the perfect crunch. Also chop the celery very finely.

Whole Grain Dijon Mustard: High in magnesium and antioxidants, you can use any dijon but I prefer whole grain in this one.

How to Make Protein Packed Tuna Salad:

This protein packed tuna salad could not be easier to make. First, drain the water from each tuna can and add it to a large mixing bowl. Next, finely chop the celery and red onion. From there, you literally just toss everything in a large mixing bowl, mix using a large spoon and you’re all set.

Protein Packed Tuna Salad Sandwich ingredients
Protein Packed Tuna Salad Sandwich ingredients
ingredients mixed
tuna salad on bread

Why Sprouted Wheat Sourdough Bread?

I feel like bread gets a bad rap, and for some good reason. This protein packed tuna salad is perfect stuck between two pieces of toasted sourdough. Some people find it hard to digest, and some people are scared of it because it’s a “carb”. While it’s important to eat the appropriate amount of carbs to adequately fuel your body and reach your goals, sometimes carbs in the version of a grain can be confusing. So, how is sprouted grain bread different than whole wheat bread? It means the sprouts have been caught during the germinating process, meaning it will have a higher level of nutrients when compared to wheat bread. In addition to that, it also breaks down phyate, which normally decreases the number of vitamins and minerals available to be absorbed into the body. They also likely have a lower level of starch and are therefore easier to digest. Win! I buy this Sprouted Wheat Sourdough from Trader Joe’s. This Chicken BLT is another great sandwich by Chef Nat!

Looking for a lower carb option?

This protein packed tuna salad is also great in a lettuce wrap. Grab romaine lettuce rather than bread, and add the tuna and tomato and you have a great low-carb option!

Protein Packed Tuna Salad Sandwich on Sprouted Sourdough

Serves: 4 Prep Time: Cooking Time:
Nutrition facts: 200 calories 20 grams fat
Rating: 5.0/5
( 2 voted )


4 cans of albacore tuna in water, drained
1/2 cup red onion, finely chopped
5 celery stalks, finely chopped
1 cup low fat cottage cheese
1/2 cup mayonnaise
2 tbsp whole grain dijon mustard
2 tbsp fresh parsley, finely chopped
2 tbsp fresh dill, finely chopped
1/2 tsp ground black pepper
1/2 tsp garlic powder
1/4 tsp salt
2 pieces sprouted grain wheat bread
Optional: lettuce and tomato


1. Drain water from cans and place tuna in a large mixing bowl.
2. Finely chop red onion and celery and add them to the bowl too.
3. Add remaining ingredients (mayo, cottage cheese, dijon mustard, fresh dill, fresh parsley, salt, pepper and garlic powder)
4. Toast bread. Top with tuna salad mix and lettuce and tomato

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