Low Calorie & High Protein Tuna Melt
A loaded tuna melt with a creamy, punchy tuna mix, egg whites and melted cheese all pressed between two slices of toasted bread — 42g of protein at only 348 calories.
15 min · 1 serving
- Calories
- 354
- Protein
- 42g
- Carbs
- 24g
- Fat
- 10g
Ingredients
- Tuna — 1 can, in spring water, drained
- Chilli flakes — 1/2 tsp
- All-in-one seasoning — 1 tsp
- Lemon juice — 1/2 tbsp
- Mustard — 10g
- Light mayonnaise — 10g
- Pickle juice — 1 tbsp
- Spring onion — 20g, sliced
- Capsicum — 20g, diced
- Egg — 1 whole
- Egg white — 80g
- Bread — 2 slices, low-calorie
- Low-fat cheese — 1 slice
- Cooking oil spray — for pan
Directions
- 1
In a bowl, mix together the drained tuna, chilli flakes, all-in-one seasoning, 1/2 tbsp of lemon juice, 10g of mustard, 10g of light mayo, 1 tbsp of pickle juice, 20g of spring onion and 20g of diced capsicum.
- 2
Whisk together 1 egg and 80g of egg whites, then pour into a non-stick pan over medium heat.
- 3
Just before the eggs are fully set, lay 2 slices of bread on top. Let it sit for a minute, then flip the whole thing using a large spatula so the bread is now on the bottom.
- 4
Add a little more seasoning on top, then place the slice of low-fat cheese and the tuna mix on one half.
- 5
Fold the egg sides inward toward the middle, then fold the bread over to form a sandwich. This step takes a little patience — it'll click.
- 6
Lower the heat and cook for 1–2 minutes per side until the bread is golden and crispy.