High Protein Tuna & Chickpea Salad Sandwich Introduction
A few years ago, while on a hiking trip, I discovered my love for quick, hearty, and nutritious meals. This tuna and chickpea salad sandwich became a staple for its simplicity and energy boost. Packed with protein, fiber, and a medley of flavors, it’s the perfect dish for busy days or as a wholesome lunch. Plus, it’s versatile—you can customize it endlessly to suit your taste!
Table of Contents
Recipe Overview
| Attribute | Details |
|---|---|
| Servings | 4 Sandwiches |
| Difficulty | Easy |
| Prep Time | 15 Minutes |
| Healthiness | High in protein, fiber, and omega-3 |
| Benefits | Boosts energy, supports muscle growth |
| Versatility | Great as a sandwich, wrap, or salad |
| Storage | Keeps for 2 days in the fridge |
Ingredients
For the Salad:
- 1 can (200g) tuna in water, drained
- 1 can (240g) chickpeas, rinsed and drained
- 2 tbsp plain Greek yogurt (or mayonnaise)
- 1 tbsp Dijon mustard
- 1 small red onion, finely diced
- 1 small cucumber, diced
- 2 tbsp fresh parsley, chopped
- Juice of 1 lemon
- Salt and pepper to taste
For the Sandwich:
- 8 slices of whole-grain bread (or your favorite bread)
- Handful of leafy greens (spinach or lettuce)
- Slices of tomato (optional)
Step-by-Step Instructions
- Prepare the Salad Base
In a mixing bowl, mash the chickpeas slightly with a fork. Leave some whole for texture. - Combine Ingredients
Add the tuna, Greek yogurt, mustard, red onion, cucumber, parsley, and lemon juice to the bowl. Mix well. - Season to Taste
Sprinkle in salt and pepper to taste. Adjust lemon juice or mustard if needed for flavor balance. - Assemble the Sandwich
Lay leafy greens on one slice of bread. Add a generous layer of the tuna and chickpea salad. Top with tomato slices if desired. Cover with another slice of bread. - Serve and Enjoy
Slice the sandwich in half and serve with a side of fresh fruit or veggie sticks.
Nutrition Information (Per Serving)
| Nutrient | Amount |
|---|---|
| Calories | ~250 kcal |
| Protein | 20g |
| Carbohydrates | 25g |
| Fiber | 6g |
| Fat | 6g |
Serving Suggestions
- Pair this sandwich with a refreshing iced green tea or a smoothie for a complete meal.
- Serve the tuna and chickpea mix on a bed of greens or inside a wrap for variety.
Conclusion
If you’re inspired by High Protein Tuna & Chickpea Salad Sandwich and want to explore more delightful dishes that bring comfort and joy, feel free to head home and check out our collection of recipes!
Whether you’re looking for quick breakfasts, hearty dinners, or sweet treats, there’s something for everyone.
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This High-Protein Tuna & Chickpea Salad Sandwich is a perfect blend of taste and nutrition, making it a go-to option for any meal. Whether you’re looking for a quick lunch or a satisfying snack, this recipe has you covered. Try it out, and let me know your thoughts!
Have you ever tried combining tuna with chickpeas in a recipe?
What’s your favorite ingredient to add to a salad sandwich?
Share your creative twist on this recipe in the comments!