Tuna Sandwich Four Ways

As college students, we are always looking for quick, affordable meals that don’t require an extra grocery trip, expensive ingredients, or elements that will be used once and then forgotten in the back of a fridge or cupboard. Delicious and satisfying? With those requirements, that can sometimes feel like a pipe dream. But with these tuna sandwiches, taste and quality no longer have to take the backseat. They’re simple, packed with protein, and effortless to customize with what you have on hand. Making healthy nutrition choices feels a lot more manageable when, instead of completely changing what you eat, you find ways to make meals you already love and have the resources for healthier. Swapping mayo in tuna sandwiches for Greek yogurt, avocado, or cottage cheese is an easy way to do that, boosting protein or healthy fats while reducing the saturated fat. Most of these ingredients are budget-friendly and often stocked at SNAC, making this a great go-to meal for students. Whether you need a fast lunch between classes or want something nutritious without spending hours in the kitchen, these recipes are a perfect choice!

Cost Breakdown (Avocado Tuna Sandwich)

Cost Breakdown (Cold Tuna Stuffed Pepper)

Cost Breakdown (Tuna Melt)

Cost Breakdown (Tuna Melt Stuffed Pepper)

Cost Breakdown (Optional Add-ins**)

*Items commonly stocked at SNAC

**Costs will fluctuate with different add-ins. Use ingredients you already have at home for no extra cost. 

Recipe Making Process

Cold Sandwich:

1. Mix 1 can of tuna with either 1 avocado or ½-1 c. greek yogurt (enough to just barely hold together the mixture)
2. Spread over bread to create an easily transportable lunch, eat like a dip with cucumber slices for a snack, or fill a halved bell pepper for a more light, refreshing meal
3. Add-ins can be incorporated directly into the mixture or layered with it when assembled

Tuna Melt: 

1. Mix 1 can of tuna with ½-1 cup cottage cheese (enough to just barely hold together the mixture
2. Spread over toasted bread or fill a halved bell pepper, then broil on high for 10 minutes, or until the top forms a golden-brown crust
3. Add-ins can be incorporated directly into the mixture or layered with it when assembled

Tuna Sandwich Four Ways

Author: Camille Simpson, Evelyn Saldana Negrete, Jocelyn Hyder, Kenzie Cook Cooking Method:Broiling Cuisine:American Courses:Lunch Dinner Snacks

Difficulty:BeginnerPrep time: 10 minutesCook time: 10 minutesTotal time: 20 minutesServings:1 servingsEstimated Cost:2.00 $ Best Season:Summer, Available, Fall, Spring, Winter

Description

This versatile tuna sandwich recipe is perfect for college students looking for a quick, affordable, and nutritious meal. It swaps traditional mayo for healthier alternatives like Greek yogurt, cottage cheese, or avocado, boosting protein and heart-healthy fats. Whether you prefer a cold sandwich, a crunchy bell pepper boat, or a warm tuna melt, this recipe is a great way to add more protein and fiber to your diet while keeping meals delicious and easy to prepare. 

Ingredients

Cold Sandwich

• 1 can of tuna
• 1/2 c of plain Greek yogurt or 1 avocado
• 2 slices whole wheat bread or 1/2 bell pepper
• Additional Mix-ins

Tuna Melt

• 1 can of tuna
• 1/2 – 1 cup cottage cheese
• 2 slices whole wheat bread or 1/2 bell pepper
• Additional Mix-ins

Instructions

Cold Sandwich

1. Mix 2 cans of tuna with either 1 avocado or ½-1 cup of Greek yogurt (just enough to hold the mixture together). 
2. Spread over whole-grain bread for a classic sandwich. 
3. Alternatively, serve as a dip with cucumber slices or fill a halved bell pepper for a lighter, crunchy meal. 
4. Add any optional add-ins like tomatoes, leafy greens, pickles, or mustard either directly into the mixture or layered on the sandwich. 

Tuna Melt

5. Mix 2 cans of tuna with ½-1 cup of cottage cheese (enough to hold together). 
6. Spread over bread or fill a halved bell pepper. If desired, sprinkle with shredded cheese.
7. Broil on high for about 10 minutes or until the top is golden and slightly crispy. 
8. Add toppings like cheese, tomatoes, pesto, or hot sauce for extra flavor. 

Video

Notes

• Optional Additions: 
  1 tomato, sliced 
  1 can black beans 
  1 cucumber, sliced 
  Pickles 
  Cheese (pepper jack, cheddar, or a blend) 
  Greens (arugula, kale, or lettuce) 
  Dijon mustard 
  Basil pesto 
  Hot sauce or buffalo sauce 
  Additional Seasonings: 
  Mustard 
  Garlic 
  Dill 
  Red pepper flakes 
  Black pepper 
  Lemon juice 
  
• Make-Ahead & Storage: Store tuna mixture in an airtight container in the fridge for up to 3 days. 
  How to Serve: Serve with a side of whole-grain crackers, fresh fruit or veggies, or a simple salad. Additionally, this is perfect for tossing in a lunchbox or fold-top bag for an on-the-go meal!
  Scaling the Recipe: Easily double or halve the ingredients based on how many servings you need. One can of tuna is generally enough for one full sandwich, but can easily spread farther with more add-ins. 
  Variations: Try different seasonings, swap in different cheeses, or use alternative bread options like wraps or lettuce cups. 

Keywords:Budget Friendly Recipes, College Student Meals, Healthy Lunches, Meal Prep Ideas, Quick meals, Sandwich Variations, Tuna Recipes, Customizable, Easy