high protein tuna and white bean melt

Lunch

High Protein Tuna & White Bean Melt

This ultra-quick tuna melt with white beans is a protein-packed sandwich that’s perfect for a fast and satisfying lunch or dinner. The beans add creaminess and fiber, while the tuna provides lean protein and omega-3s, making this dish as nutritious as it is flavorful. Plus, it comes together in minutes—ideal for days when time is in short supply.

Ingredients

1 (5-ounce) can no-salt-added water-packed tuna, drained
½ cup canned no-salt-added white beans
¼ cup minced celery
¼ cup minced pickled red onion
3 tablespoons reduced-fat mayonnaise
2 tablespoons sweet pickle relish
1 tablespoon minced fresh dill
1 tablespoon minced fresh chives
2 teaspoons minced rinsed non-pareil capers
½ teaspoon freshly ground black pepper
2 tablespoons unsalted butter, at room temperature
4 (1-ounce) slices whole-wheat bread
2 (1-ounce) slices cheddar cheese

Directions

Combine drained tuna and ½ cup white beans in a medium bowl; using a fork, mash until the mixture begins to come together. Add ¼ cup each celery and pickled onion, 3 tablespoons mayonnaise, 2 tablespoons relish, 1 tablespoon each dill and chives, 2 teaspoons capers and ½ teaspoon pepper; fold until well combined.
Spread ½ tablespoon butter on one side of each bread slice. Flip 2 slices and top each with half of the tuna mixture, 1 cheese slice and another bread slice, buttered-side up.
Heat a large skillet over medium heat. Add the sandwiches; cook, undisturbed, until golden brown on both sides and the cheese is melted, about 2 to 3 minutes per side.