The Muscle-building Tuna Melt

This new take on a classic recipe ups the protein for a better macro balance while maintaining the flavor you already love.

Tuna Melt
 Brian Klutch

You probably toast your average sandwich—and that works perfectly well, most of the time. But for a true melt, like this powerhouse tuna melt, consider the broiler.

As bread and other foods darken under the broiler, they absorb more infrared energy, which accelerates cooking. As soon as the color of your food turns, pay close attention to avoid overcooking. The broiler’s high heat breaks apart the emulsion of fat and protein in cheese, which helps send your cheddar or Swiss into a bubbly goodness.

Nutrition (per serving)

– Calories 627
– Protein 47g
– Carbs 34g
– Fat 34g

Prep time

5 min.

Cook time

5 min.

  • 1 whole-grain sandwich thin
  • 1 cup baby spinach
  • 2 tomato slices
  • 1/2 avocado, sliced
  • 1 (5 oz) can white tuna, drained
  • 1 tsp lemon juice
  • 1/4 cup shredded cheddar cheese
  • Hot sauce

Preheat broiler with rack 4 inches from heat. Place sandwich thin halves on a baking sheet. Broil until brown, about 1 minute.

Top halves with spinach, tomato, avocado, tuna, lemon juice, and cheese. Broil until cheese is melted, about 30 seconds. Top with hot sauce.