This sourdough tuna melt is high in protein, full of flavour, and hits the spot without wrecking your calories.

---

WHY THIS RECIPE IS GREAT

This tuna melt does exactly what you need it to do. It’s fast, filling, and actually tastes like real food, it's not some dry health thing you’re forcing down.

We’re ditching the mayo and using Greek yoghurt to keep it lean but still creamy. Sourdough gives it a proper crunch, while the sharp cheddar pulls everything together. The lemon and red onion add a bit of freshness so it doesn’t feel too heavy.

It’s ideal when you need something warm and satisfying that doesn’t blow the fat or carb targets. Cook time is minimal, so you can sort this out in under 15 minutes start to finish.

INGREDIENTS IN SOURDOUGH TUNA MELT

TUNA

I used one 145g tin of tuna in spring water, drained and seasoned with sea salt, black pepper, and a good squeeze of lemon juice. Simple, lean, and full of protein.

GREEK YOGHURT

30g of 0% fat Greek yoghurt instead of mayo. Still creamy, still tasty, just better macros.

RED ONION

15g of finely chopped red onion adds a little crunch and sharpness to cut through the cheese.

CHEDDAR CHEESE

40g of strong mature cheddar because there’s no point in doing this unless it’s melted, sharp, and gooey.

SOURDOUGH BREAD

Two slices of thick-cut sourdough (90g total). It holds its shape and crisps up nicely in the pan.

BUTTER

5g of butter for the pan. Gets you that proper golden toast on the outside.

INGREDIENT LIST AND MACRONUTRIENT BREAKDOWN

The breakdown below is for one full sourdough tuna melt sandwich (1 serving).

• 100g tuna (drained)
  
• 30g 0% fat Greek yoghurt
  
• 15g red onion
  
• 20g mature cheddar cheese
  
• 2 slices sourdough bread (100g)
  
• 5g butter
  
• Lemon juice, salt, and pepper to taste
  

CALORIES	522kcal
PROTEIN	45g
FAT	15g
CARBS	52g

HOW TO MAKE A SOURDOUGH TUNA MELT

1. Start by draining the tuna and chucking it in a bowl. Add the Greek yoghurt, chopped red onion, salt, pepper, and lemon juice. Mix everything until it’s combined but not too smooth. You still want a bit of texture.
2. Get your pan on medium heat and let the butter melt.
3. Lay out your two slices of sourdough. Pile the tuna mix onto one slice, then layer the cheddar over the top. Close the sandwich and press down gently.
4. Place the sandwich in the pan. Cook for around 3-4 minutes per side, pressing it slightly with a spatula so the cheese melts evenly and the outside crisps up.
5. Once golden and the cheese is fully melted, take it off the heat. Let it sit for a minute before slicing.

TIPS AND TRICKS FOR THE BEST RESULTS

Don’t skip the lemon. It wakes the whole thing up and stops it tasting flat.

Make sure the pan isn’t too hot or the bread will burn before the cheese melts.

Use a good-quality cheddar. Cheap stuff won’t melt as well and lacks flavour.

Drain the tuna well, too much water will mess up the texture.

WHAT TO SERVE WITH SOURDOUGH TUNA MELT

This works well on its own, but if you want to freshen it up or change things slightly:

• Add a few sun dried tomatoes for sweetness.
  
• Use spring onion instead of red onion for a softer flavour.
  
• Throw in some crisp lettuce or rocket inside the sandwich.
  
• Serve with cucumber slices on the side for crunch.
  

As with all of our recipes, please use this as inspiration and customise to your taste and fitness goals. The calories and macronutrient content of this recipe can be easily adapted by manipulating the amount of certain ingredients used.