High-Protein Tuna & White Bean Melt

Our Tuna & White Bean Melt might be the fastest high-protein lunch you’ve ever made. This updated twist on a classic tuna melt is packed with protein and flavor. If you love all things pickled, this will speak to you: The pickled onions, relish and capers balance the omega-3-rich tuna and elevate the fiber-filled white beans. The crunchy celery and fresh dill and chives add brightness and texture, and no tuna melt would be complete without buttery toast and melty cheese—this checks all the comfort boxes. Keep reading for our expert tips, including how to choose the perfect bean for this sandwich, smart ingredient substitutions and more.

Tips from the EatingWell Test Kitchen

These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too! 

• The key to making a good deli-style tuna salad is to thoroughly mix and mash the ingredients until they form a homogeneous mixture. If you skip this step, the salad may fall apart. Plus, the more you mix, the better it will taste.
• This recipe calls for canned white beans, which gives you plenty of options, including navy beans, cannellini beans, great northern beans and pinto beans. You could also use butter beans or chickpeas.
• You can substitute the canned tuna with canned chicken and replace the Cheddar cheese with American cheese.
• Lower the heat if needed, especially if the bread is browning too quickly on the second side.

Nutrition Notes

• Canned tuna is a popular fish because it is a convenient and accessible way to get protein and omega-3 fatty acids in the diet. Eating plenty of protein is essential for maintaining and building muscle, and omega-3 fatty acids are beneficial for heart and brain health. 
• White beans come in many different forms, and the good news is that they are all equally nutritious. Beans are an excellent source of fiber—great for your gut health. Canned beans can have added sodium, so make sure you rinse your beans to reduce the amount of salt in your diet. Beans also contain potassium, which helps to pull excess sodium out of your body, essential for good heart health. 
• Whole-wheat bread is a nutritious choice, as it contains more nutrients and more fiber than bread labeled simply as “wheat,” or white bread. Whole-wheat bread also contains B vitamins, which are essential for a healthy metabolism. 
• It wouldn’t be a tuna melt without melty cheese, and the Cheddar cheese in this recipe ensures you get a sharp bite of distinctive cheesy flavor. One slice of Cheddar cheese is a good source of calcium, which is essential for heart and muscle function, as well as building and maintaining healthy bones and teeth.