Deli-Style Tuna Melt

Deli-Style Tuna Melt

Calories: 470

Protein: 36 g

Prep Time: 10 min  |  Cook Time: 10 min

Serves: 1

Ingredients

Tuna Salad

  • Canned tuna (drained): 85–90 g / 3 oz (~⅔ can)

  • Light mayonnaise: 25 g / 0.9 oz / 1½ Tbsp

  • Dijon mustard: 5 g / 1 tsp

  • Red onion (finely diced): 15 g / 0.5 oz / 1 Tbsp

  • Celery (finely chopped): 20 g / 0.7 oz / 2 Tbsp

  • Lemon juice: 5 ml / 1 tsp

  • Salt & black pepper: to taste

  • Optional: pinch of paprika or dill

Sandwich

  • Whole-grain or sourdough bread: 2 slices (90 g / 3.2 oz)

  • Light shredded cheddar or Swiss cheese: 28 g / 1 oz / ¼ cup

  • Tomato slices: 40 g / 1.4 oz (~3 slices)

  • Olive oil or light butter: 5 g / 1 tsp (for grilling)

Directions

  1. Make the tuna salad: In a bowl, combine drained tuna, light mayo, mustard, onion, celery, lemon juice, salt, and pepper. Mix until creamy but still slightly chunky. Adjust seasoning to taste.

  2. Assemble the melt: Lay out the bread. Spread tuna mixture evenly on one slice. Add tomato slices and cheese, then top with the second slice.

  3. Grill it up: Heat a skillet over medium heat. Lightly brush or spray both sides with olive oil or butter. Grill 2–3 minutes per side, pressing slightly, until golden and melted.

  4. Serve: Slice diagonally and enjoy warm — crisp outside, melty center.

Meal Prep Instructions

  • Batch Ahead: Mix tuna with mayo, lemon juice, and seasonings — lasts 2–3 days refrigerated. Grill sandwiches fresh for best crunch.

  • Storage: Tuna salad up to 3 days refrigerated. Pre-assembled (ungrilled) up to 24 hours. Grilled: up to 2 days; reheat in air fryer at 350°F (175°C) for 2–3 minutes to re-crisp.

Coach’s Tip

For true “diner” flavor, spread a thin layer of mustard on the outside of the bread before grilling — it caramelizes beautifully and adds a tangy, golden crust.

🌱 Vegetarian Option — Protein-Packed Egg & Cheese Melt

Replace tuna with 2 hard-boiled eggs (100 g / 3.5 oz, chopped) and add 60 g (2.1 oz / ¼ cup) low-fat cottage cheese. Mix eggs, cottage cheese, light mayo, mustard, celery, onion, lemon juice, salt, and pepper. Assemble and grill as directed.

Adjusted macros: ~465 kcal | 34 g protein

LunchTameika Gentles