Heart-Healthy Spicy Tuna Sandwich

Elevate your lunchtime with this Heart-Healthy Spicy Tuna Sandwich—a satisfying, flavor-packed recipe that’s as nutritious as it is delicious. Featuring protein-rich canned light tuna combined with creamy low-fat Greek yogurt, zesty Dijon mustard, and a kick of hot sauce, this sandwich delivers a bold balance of spice and tang. Crunchy diced celery, vibrant red onion, and fresh parsley add texture and brightness, while baby spinach and optional slices of avocado provide a nutrient-packed boost. Served on hearty whole-grain bread, this no-cook recipe is ready in just 10 minutes, making it the perfect choice for a quick, wholesome meal. Perfect for those seeking healthy lunch ideas, this high-protein, low-fat sandwich is packed with flavors and heart-smart ingredients!

Nutriscore Rating: 80/100

Prep Time:10 mins

Cook Time:0 mins

Total Time:10 mins

Servings: 1

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)

Directions

Step 1

Drain the canned tuna thoroughly and place it in a medium-sized mixing bowl.

Step 2

Add the low-fat Greek yogurt, Dijon mustard, lemon juice, and hot sauce to the tuna. Mix until fully combined.

Step 3

Fold in the diced celery, red onion, and parsley. Stir until evenly distributed.

Step 4

Season the tuna mixture with a pinch of black pepper to taste.

Step 5

Toast the whole grain bread slices if desired for extra texture and flavor.

Step 6

Assemble the sandwich by layering the baby spinach or mixed greens on one slice of bread.

Step 7

Spread the tuna mixture evenly over the greens.

Step 8

Add optional sliced avocado on top for a creamy, heart-healthy addition.

Step 9

Close the sandwich with the second slice of bread and cut in half if preferred.

Step 10

Serve immediately and enjoy your heart-healthy spicy tuna sandwich!

Nutrition Facts

Serving size	(223.2g)

Amount per serving	% Daily Value*
Calories	318.2

Total Fat 10.4g	0%
Saturated Fat 1.9g	0%
Polyunsaturated Fat 1.2g
Cholesterol 13.6mg	0%
Sodium 554.3mg	0%
Total Carbohydrate 37.4g	0%
Dietary Fiber 8.6g	0%
Total Sugars 9.4g
Protein 19.9g	0%

Vitamin D 33.5IU	0%
Calcium 147.3mg	0%
Iron 3.1mg	0%
Potassium 684.5mg	0%

*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.

Source of Calories

Fat: 29.0%

Protein: 24.7%

Carbs: 46.3%