Description

These light, satisfying sandwiches swap heavy mayo for creamy Greek yogurt and load up on juicy tomatoes, crisp cucumber, and fresh dill, all tucked into hearty whole wheat bread. They are an easy go-to for busy weekdays, picnics, or lunchboxes, with simple pantry ingredients that feel fresh and vibrant. If you follow a DASH-style eating pattern or just want a fresher take on tuna sandwiches, this recipe fits right in without feeling like “diet food.”

Ingredients

Scale

For the Sandwich Filling:

300 g Canned Light Tuna in water (No Salt Added variety, drained well)
75 g Plain non-fat or low-fat Greek yogurt (strained)
720 g Ripe Tomatoes (approx. 6 medium, cored, seeded, and diced (½-inch pieces))
75 g Cucumber (approx. ½ small, peeled if desired, finely diced (¼-inch pieces))
1.5 tbsp Fresh Dill (finely chopped)
2 tbsp Fresh Lemon Juice
¼ tsp Garlic Powder
¼ tsp Onion Powder
Freshly Ground Black Pepper to taste

For Assembly:

12 slices Whole Wheat Bread (approx. 35-40g per slice)
180 g Lettuce Leaves (e.g., Romaine or Butter Lettuce, washed and dried)

Cook Mode Prevent your screen from going dark

Instructions

Prepare the Vegetables: Wash the tomatoes, cucumber, and dill. Core, seed, and dice the tomatoes into ½-inch pieces. Peel (if desired) and finely dice the cucumber into ¼-inch pieces. Finely chop the dill. Ensure the lettuce leaves are thoroughly dried to maintain the bread’s texture.
Combine Base Ingredients: In a medium mixing bowl, flake the thoroughly drained tuna with a fork to separate the chunks. Add the Greek yogurt, diced tomatoes, diced cucumber, and chopped fresh dill.
Season the Filling: Pour in the fresh lemon juice. Sprinkle with the garlic powder, onion powder, and a generous amount of freshly ground black pepper. Gently fold the mixture together until combined. Note: Use a gentle hand to prevent the tomatoes from releasing excess liquid.
Assemble the Base: Lay out six slices of whole wheat bread on a clean work surface. Evenly divide the tuna and vegetable mixture among these six slices, spreading the filling almost to the edges.
Add Greens and Top: Place two large lettuce leaves over the tuna mixture on each slice to create a moisture barrier and add crunch. Top with the remaining six slices of whole wheat bread.
Serve: Slice each sandwich diagonally in half using a serrated knife for a clean cut. Serve immediately to enjoy the contrast of the soft bread and crisp filling.

Notes

Bread Selection: Sodium levels in bread can vary widely by brand (often ranging from 100mg to 250mg per slice). To minimize sodium further, check labels and choose a loaf with less than 140mg of sodium per slice.
Texture Tip: Because this filling is packed with fresh, water-rich vegetables, it is best eaten immediately after assembly. If prepping ahead for lunch, store the filling in an airtight container separately from the bread and lettuce, then assemble just before eating.

These values are approximate and may vary based on ingredients and preparation. Based on standard ingredients using no-salt-added tuna. Sodium is primarily from bread and assumes standard whole wheat; using lower-sodium bread can reduce it significantly. Sugars are naturally occurring from tomatoes and dairy.

Nutrition

Calories: 295