Tuna Veggie Picnic Sandwich

This sandwich is packed with lean protein from tuna and fiber from whole grains and fresh veggies, making it a satisfying and heart-healthy portable meal.

Ingredients

Calories next to each ingredient are for that ingredient across the whole recipe (6 servings), not per serving.

• 12 ounces albacore tuna, drained · 429 kcal in the whole recipe
• 1/4 cup low-fat mayonnaise · 148 kcal in the whole recipe
• 2 tablespoons Dijon mustard · 42 kcal in the whole recipe
• 2 teaspoons lemon juice · 2 kcal in the whole recipe
• 1/4 cup carrots, shredded · 14 kcal in the whole recipe
• 1/4 cup red bell peppers, thinly sliced · 8 kcal in the whole recipe
• 1/4 cup celery, diced · 4 kcal in the whole recipe
• 6 romaine lettuce leaves, torn in half · 14 kcal in the whole recipe
• 12 slices whole wheat bread · 935 kcal in the whole recipe

Method

1. In a medium bowl, flake the tuna and mix it with the low-fat mayonnaise, Dijon mustard, and lemon juice until well combined.

   

2. Fold in the shredded carrots, sliced red bell peppers, and diced celery to add a fresh, colorful crunch.

   

3. Lay out 6 slices of whole wheat bread and top each with a piece of torn romaine lettuce.

   

4. Divide the tuna salad mixture evenly over the lettuce, top with another piece of lettuce, and close the sandwiches with the remaining bread slices. Wrap and chill until ready to serve.

   

Adapted from a USDA MyPlate Kitchen recipe (public domain). Portions, macros, diet checks and step photos by Besly.