Heart-Healthy Spicy Tuna Sandwich
Elevate your lunch game with this Heart-Healthy Spicy Tuna Sandwich—a nutritious, flavor-packed choice that's perfect for quick meals or midday energy boosts. Combining protein-rich canned light tuna with creamy low-fat Greek yogurt, Dijon mustard, and a splash of zesty lemon juice, this recipe balances health and taste effortlessly. A dash of hot sauce brings the heat, while crunchy celery, red onion, and fresh parsley add texture and brightness. Tucked between toasted whole grain bread and layered with leafy greens, this wholesome sandwich can be further enhanced with creamy avocado for a boost of healthy fats. Ready in just 10 minutes, it's a vibrant, guilt-free option for clean eating enthusiasts seeking heart-healthy meal ideas.
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Recipe Information
Ingredients
- 1 5-ounce can canned light tuna, packed in water
- 2 tablespoons low-fat Greek yogurt
- 1 teaspoon Dijon mustard
- 1 teaspoon lemon juice
- 1 teaspoon hot sauce (such as sriracha or your favorite brand)
- 2 tablespoons celery, finely diced
- 1 tablespoon red onion, finely diced
- 1 tablespoon fresh parsley, finely chopped
- 1 pinch ground black pepper
- 1 cup baby spinach or mixed greens
- 2 slices whole grain bread
- 1 quarter avocado, sliced (optional)
Instructions
Drain the canned tuna thoroughly and place it in a medium-sized mixing bowl.
Add the low-fat Greek yogurt, Dijon mustard, lemon juice, and hot sauce to the tuna. Mix until fully combined.
Fold in the diced celery, red onion, and parsley. Stir until evenly distributed.
Season the tuna mixture with a pinch of black pepper to taste.
Toast the whole grain bread slices if desired for extra texture and flavor.
Assemble the sandwich by layering the baby spinach or mixed greens on one slice of bread.
Spread the tuna mixture evenly over the greens.
Add optional sliced avocado on top for a creamy, heart-healthy addition.
Close the sandwich with the second slice of bread and cut in half if preferred.
Serve immediately and enjoy your heart-healthy spicy tuna sandwich!
Nutrition Facts
Calories |
469 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 13.4 g | 17% | |
| Saturated Fat | 2.5 g | 12% | |
| Polyunsaturated Fat | 1.2 g | ||
| Cholesterol | 54 mg | 18% | |
| Sodium | 878 mg | 38% | |
| Total Carbohydrate | 38.3 g | 14% | |
| Dietary Fiber | 9.4 g | 34% | |
| Total Sugars | 9.3 g | ||
| Protein | 48.8 g | 98% | |
| Vitamin D | 3.1 mcg | 16% | |
| Calcium | 153 mg | 12% | |
| Iron | 3.7 mg | 21% | |
| Potassium | 897 mg | 19% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
