High-Protein Tuna & White Bean Melt
Indulge in the savory delight of a High-Protein Tuna & White Bean Melt, a quick and nutritious meal perfect for busy days or relaxed weekends. This easy recipe combines creamy tuna with hearty white beans, Greek yogurt, and melted cheddar, all nestled between slices of whole wheat bread. It’s not just delicious; it’s packed with protein and fiber to keep you satisfied. Enjoy this melt hot from the oven with a side salad for a complete meal that tantalizes your taste buds.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Total Time: 25 minutes
- Yield: 2 servings 1x
- Category: Main
- Method: Baking
- Cuisine: American
Ingredients
Scale
- 1 can (5 oz) chunk light tuna, drained
- 1 cup canned white beans (cannellini or great northern), rinsed
- 1/4 cup Greek yogurt
- 1 tbsp Dijon mustard
- 1/2 cup shredded sharp cheddar cheese
- 2 tbsp fresh herbs (parsley or dill), chopped
- 4 slices whole wheat bread
Instructions
- Preheat your oven to 375°F (190°C) and line a baking sheet with parchment paper.
- In a bowl, combine drained tuna, rinsed white beans, Greek yogurt, Dijon mustard, cheddar cheese, and fresh herbs. Mix until well combined.
- Spread the filling generously onto two slices of whole wheat bread. Top with remaining slices to form sandwiches.
- Place sandwiches on the prepared baking sheet and bake for about 15 minutes or until golden brown, flipping halfway through.
- Let cool slightly before slicing and serve warm.
Nutrition
- Serving Size: 1 sandwich (200g)
- Calories: 360
- Sugar: 3g
- Sodium: 450mg
- Fat: 12g
- Saturated Fat: 5g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 40g
- Fiber: 10g
- Protein: 25g
- Cholesterol: 35mg
Keywords: For added crunch, consider mixing in diced bell peppers or swapping white beans for chickpeas. Store any leftovers in an airtight container in the fridge for up to three days; reheat under the broiler for optimal texture.