Tuna and Egg Sandwich
Tuna with yogurt, a hard-boiled egg and cucumber on whole grain bread—a simple and nutritious snack.
- Time
- 12 min
- Serving
- 342 kcal
- Ingredients
- ≈ $1.86
- Protein
- 31 g
Ingredients
- 1 Canned tunapack 170 g ≈ $1.80 70 g
- 2 Eggspack 10 pcs ≈ $1.93 1 pcs
- 3 Whole-grain breadpack 350 g ≈ $2.17 70 g
- 4 Plain yogurtpack 300 g ≈ $2.19 25 g
- 5 Cucumbers≈ $3.67 per kg 50 g
- 6 Green onionspack 50 g ≈ $1.30 5 g
- 7 Salt 1 g
- 8 Ground black pepper to taste
Grey rows are pantry staples: salt, oil, spices. They are not counted in the serving price.
Method
Hard-boil the egg, cool and peel.
Mash the tuna with yogurt, finely chop the onion, and season with salt and pepper until smooth.
Slice the cucumber5 into rounds about 0.5 cm thick.
Assemble the sandwich: place bread on a plate, spread the tuna mixture, and add the cucumber5 and egg slices.
Cover with the second slice of bread.
Cut the sandwich in half and, if desired, let it rest for a minute to meld, then serve.
Tips
- Why it works
- Mash the tuna with yogurt to bind it and prevent the filling from falling out when you cut the sandwich. If it’s too dry, add 10g more yogurt.
- Substitutions
- Use 50g cottage cheese instead of yogurt for a thicker texture. Skip green onion if you only have red onion. Chop it finely.
- Common mistakes
- Overcook the egg; it’ll turn gray and rubbery. Test with a pin. If it slides in easily, it’s done.
- Storing and reheating
- Eat fresh or store for 1 day in the fridge. Reheat the filling in the microwave for 20 seconds, then reassemble.
- Serve with
- Pair with a small cup of black coffee or a glass of cold milk for a balanced breakfast.
In short
- Marked healthy: the planner picks it more often for the goals “lose weight” and “eat well”.
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