The Best Tuna Sandwich

This is a recipe for a simple sandwich that you will keep coming back to. Whether we’re packing lunchboxes, hosting a low-key brunch, or just looking for something nostalgic—it always hits the spot. There are sandwiches… and then there’s this tuna sandwich. The one that has saved our rushed lunchtimes, warmed up gloomy rainy days, and made even the pickiest eaters pause and say, “Wait, what’s in this?!”

Nutritional benefits of a Tuna Sandwich

• High in protein: Tuna is an excellent lean protein source that supports muscle repair and keeps you full longer.
• Rich in omega-3 fatty acids: Great for heart health, reducing inflammation, and supporting brain function.
• Low in carbs (without bread): The tuna mix itself is keto-friendly if served in lettuce cups.
• Good source of vitamin D and B12: Especially if using tuna in oil.
• Mayo provides healthy fats: Especially when using olive oil-based or avocado oil mayonnaise.
• Onions and celery add fiber and antioxidants: Supporting digestion and immunity.
• Lemon juice adds vitamin C: A refreshing boost to your immune system.
• Whole grain bread increases fiber and micronutrients: Supports heart and digestive health.

How to make this Tuna Sandwich

Ingredients:

• ½ a crusty baguette, whole wheat if you can find it (you could also use 4 pieces sliced whole grain bread, or 2 large pitas)
• 1 6-ounce can tuna in olive oil, olive oil drained (or sub chickpeas for a meat-free version!)
• 1 tablespoon mayonnaise (you can sub low-fat plain yogurt or hummus)
• 2 tablespoons lemon juice
• 2 tablespoons chopped red onion
• ¼ cup chopped sweet pickles
• ¼ cup chopped mild pickled banana peppers
• 2 tablespoons extra virgin olive oil
• 2 cups arugula, lightly chopped

Optional add-ins: tomato slices, fresh dill, fresh parsley, sprouts, cucumber slices, kalamata olives

Directions

1. Lightly toast baguette (or bread) in toaster or on stove top.
2. In a medium bowl, combine the tuna, mayonnaise, lemon juice, red onion, pickles, and banana peppers.
3. On each sandwich, lightly drizzle EVOO on bread/baguette. Add ½ tuna salad mixture. Top with arugula (about 1 cup per sandwich).

Can I make the tuna salad in advance?

Yes! It actually tastes even better after a few hours in the fridge. Just keep it covered and use within 2–3 days.