This high protein tuna melt is one of my favorite quick lunches. It’s crispy, cheesy, and packed with protein from the tuna.
The tuna filling comes together in just a few minutes. It’s creamy, tangy, and has a nice crunch from the celery and red onion.
Then you sandwich it between sourdough bread with sharp cheddar cheese and toast it in a skillet until everything is golden and melty.
If you’ve been looking for a high protein meal that actually feels like comfort food, this is it. Simple ingredients, minimal effort, and really satisfying.
What Makes This Recipe So Good
Packed With Protein – Three cans of tuna plus double cheese means each sandwich delivers serious protein to keep you full for hours.
The Double Cheese Trick Works – Placing cheddar on both sides of the tuna creates a melty seal that holds everything together perfectly.
Sourdough Makes It Better – Sourdough adds a tangy crunch that pairs way better with tuna and sharp cheddar than regular white bread ever could.
Ingredients
- 3 (5 oz) cans Tuna in Water, drained
- 1/4 cup Mayonnaise
- 1 tbsp Dijon Mustard
- 2 tbsp Celery, finely diced
- 1 tbsp Red Onion, finely diced
- 1 tbsp Lemon Juice
- 1/2 tsp Salt
- 1/4 tsp Black Pepper
- 8 slices Sourdough Bread
- 8 slices Sharp Cheddar Cheese
- 2 tbsp Butter, softened
Directions
Step 1
In a medium bowl, combine the drained tuna, mayonnaise, Dijon mustard, diced celery, diced red onion, lemon juice, salt, and black pepper. Mix well until creamy and evenly combined.
Step 2
Lay out 4 slices of sourdough bread. Place one slice of sharp cheddar cheese on each, then divide the tuna mixture evenly on top. Spread it to the edges.
Step 3
Top the tuna with another slice of cheddar cheese, then close each sandwich with the remaining bread slices. Spread the softened butter on the outside of each sandwich, top and bottom.
Step 4
Heat a large skillet over medium heat. Place the sandwiches in the skillet and cook for 3 to 4 minutes on the first side until the bread is golden brown and crispy.
Step 5
Carefully flip the sandwiches and cook for another 3 to 4 minutes until the second side is golden and the cheese is fully melted and gooey.
Step 6
Let the tuna melts rest for 1 minute, then cut in half and serve hot.
Pro Tips
Drain the Tuna Really Well
After you open the cans, press the tuna firmly against the lid or use a fine mesh strainer to squeeze out as much water as possible. If you skip this, the extra liquid will make the filling soggy and watery.
A wet tuna mixture means the bread soaks up that moisture while it cooks. You’ll end up with a sandwich that’s soggy in the middle instead of crispy on the outside and creamy on the inside.
Spread the Filling to the Edges
When you put the tuna mixture on the bread, don’t just pile it in the center. Take a moment to spread it evenly all the way to the edges of each slice.
If all the filling is clumped in the middle, you’ll get bites around the edges that are just bread and cheese with nothing in them. Spreading it out also helps the sandwich press flat and cook more evenly in the skillet.
Use Medium-Low Heat Instead of Medium
Tuna melts are thicker than a regular grilled cheese, so the cheese needs more time to fully melt. If you go too hot, the bread will burn before the cheese gets gooey.
Dropping the heat to medium-low gives the cheese time to melt all the way through without you having to rush. You’ll still get that deep golden crust – it just takes an extra minute or two per side.
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Frequently Asked Questions
Can I use tuna packed in oil instead of water?
You can, but keep in mind that tuna in oil adds extra fat and calories, which changes the “high protein” balance of this recipe. If you do use it, drain it really well and you might want to cut back on the mayonnaise a bit since the tuna will already be richer.
Tuna in water keeps things leaner and lets the mayo, mustard, and lemon juice do all the flavoring, which is the whole point of this version.
High Protein Tuna Melt
Ingredients
- 3 (5 oz) cans Tuna in Water, drained
- 1/4 cup Mayonnaise
- 1 tbsp Dijon Mustard
- 2 tbsp Celery, finely diced
- 1 tbsp Red Onion, finely diced
- 1 tbsp Lemon Juice
- 1/2 tsp Salt
- 1/4 tsp Black Pepper
- 8 slices Sourdough Bread
- 8 slices Sharp Cheddar Cheese
- 2 tbsp Butter, softened
Instructions
- In a medium bowl, combine the drained tuna, mayonnaise, Dijon mustard, diced celery, diced red onion, lemon juice, salt, and black pepper. Mix well until creamy and evenly combined.
- Lay out 4 slices of sourdough bread. Place one slice of sharp cheddar cheese on each, then divide the tuna mixture evenly on top. Spread it to the edges.
- Top the tuna with another slice of cheddar cheese, then close each sandwich with the remaining bread slices. Spread the softened butter on the outside of each sandwich, top and bottom.
- Heat a large skillet over medium heat. Place the sandwiches in the skillet and cook for 3 to 4 minutes on the first side until the bread is golden brown and crispy.
- Carefully flip the sandwiches and cook for another 3 to 4 minutes until the second side is golden and the cheese is fully melted and gooey.
- Let the tuna melts rest for 1 minute, then cut in half and serve hot.