Double-Protein Tuna Melt with Greek Yogurt Mayo
High-protein tuna melt with Greek yogurt and cottage cheese — 38g protein per sandwich. Quick, filling, muscle-building lunch.
Ingredients
- 2 cans (5 oz each) albacore tuna in water, drained
- 1 cup plain nonfat Greek yogurt
- 1/2 cup low-fat cottage cheese
- 1/4 cup diced red onion
- 2 tbsp fresh dill, chopped
- 1 tbsp fresh lemon juice
- 1 tsp Dijon mustard
- 1/4 tsp black pepper
- 8 slices whole grain bread
- 4 slices low-fat cheddar cheese
- 2 tbsp unsalted butter, softened
- 1 cup fresh spinach, packed
- 4 tomato slices (about 1 medium tomato)
- 1/4 tsp sea salt
Instructions
- 1
Drain the two cans of tuna thoroughly in a fine-mesh strainer, pressing gently with the back of a spoon to remove excess water.
- 2
Combine the drained tuna, Greek yogurt, cottage cheese, red onion, fresh dill, lemon juice, Dijon mustard, black pepper, and sea salt in a medium bowl, stirring until the mixture is evenly blended.
- 3
Taste the tuna mixture and adjust seasoning with additional lemon juice or salt if needed — the filling should taste bright and savory.
- 4
Spread a thin layer of softened butter on one side of each bread slice, using about 1/2 teaspoon per slice.
- 5
Heat a large skillet or griddle over medium heat for 2 minutes until it's evenly warmed.
- 6
Place 4 slices of bread butter-side down on the hot skillet, cooking until golden brown and crispy, about 3-4 minutes.
- 7
While the bread toasts, divide the tuna mixture evenly among the 4 toasted bread slices, spreading it generously on the cooked side.
- 8
Layer a small handful of fresh spinach and one tomato slice on top of each tuna portion.
- 9
Place one slice of low-fat cheddar cheese on top of the spinach and tomato on each sandwich.
- 10
Top each sandwich with one of the remaining bread slices, butter-side up.
- 11
Carefully transfer the assembled sandwiches back to the skillet, cooking over medium heat until the bottom is golden brown and the cheese begins to melt, about 3-4 minutes.
- 12
Gently flip each sandwich and cook the other side until golden brown and the cheese is fully melted, about 3 minutes more.
- 13
Remove the tuna melts from the skillet and let them rest for 1 minute before serving.
- 14
Slice each sandwich diagonally if desired and serve immediately while the cheese is warm and gooey.
Variations & Substitutions
| Ingredient | Substitute | Notes |
|---|---|---|
| traditional mayonnaise | plain nonfat Greek yogurt | Greek yogurt adds 20g of protein per cup compared to mayo's minimal protein, while maintaining the creamy texture and tangy flavor profile |
| regular bread | whole grain or sprouted grain bread | Whole grain bread adds fiber and sustained carbs that stabilize blood sugar, plus it provides more nutrients and pairs better with high-protein fillings |
| full-fat cheddar cheese | low-fat cheddar cheese | Low-fat varieties melt smoothly and still deliver cheese flavor while reducing saturated fat by 50%, keeping the meal heart-healthy |
| mayonnaise-only binder | cottage cheese mixed into Greek yogurt base | Cottage cheese adds another 14g of protein per 1/2 cup serving and creates a thicker, more satisfying texture without extra calories |
| plain tuna salad | herb-forward tuna mixture with fresh dill and lemon | Fresh herbs and citrus brighten the flavor profile so the meal doesn't taste 'lean' or diet-focused — it's genuinely delicious |
Recommended Equipment
Tools that make this recipe easier
Nutrition Information
Per serving (serves 4)
| Calories | 385 |
| Total Fat | 14g |
| Saturated Fat | 5g |
| Cholesterol | 48mg |
| Sodium | 620mg |
| Carbohydrates | 34g |
| Fiber | 4g |
| Sugar | 2g |
| Protein | 38g |
This recipe was extracted from the original video source using AI. Nutritional information is estimated and may vary. Not a substitute for professional dietary advice. As an Amazon Associate, AlmostChefs earns from qualifying purchases. Product links are affiliate links — they cost you nothing extra but help support the site. Read full disclaimer
