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Photo:Photographer: Jen Causey, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Christina Daley
Photographer: Jen Causey, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Christina Daley
Active Time:15 minsTotal Time:15 minsServings:2
Active Time:15 mins
Active Time:
15 mins
Total Time:15 mins
Total Time:
Servings:2
Servings:
2
Jump to recipeOurTuna & White Bean Meltmight 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 KitchenThese 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 NotesCanned tunais 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 beanscome 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 breadis 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 theCheddar cheesein 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.Photographer: Jen Causey, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Christina Daley
Jump to recipe
OurTuna & White Bean Meltmight 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 KitchenThese 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 NotesCanned tunais 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 beanscome 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 breadis 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 theCheddar cheesein 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.Photographer: Jen Causey, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Christina Daley
OurTuna & White Bean Meltmight 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!
Nutrition Notes
Cook Mode(Keep screen awake)Ingredients1(5-ounce) canno-salt-added water-packed tuna, drained½cupcannedno-salt-added white beans¼cupminced celery¼cupminced pickled red onion3tablespoonsreduced-fat mayonnaise2tablespoonssweetpickle relish1tablespoonmincedfresh dill1tablespoonminced freshchives2teaspoonsminced rinsed non-pareilcapers½teaspoonfreshlyground black pepper2tablespoonsunsalted butter, at room temperature4(1-ounce) sliceswhole-wheat bread2(1-ounce) slicesCheddar cheese
Cook Mode(Keep screen awake)
Ingredients
1(5-ounce) canno-salt-added water-packed tuna, drained
½cupcannedno-salt-added white beans
¼cupminced celery
¼cupminced pickled red onion
3tablespoonsreduced-fat mayonnaise
2tablespoonssweetpickle relish
1tablespoonmincedfresh dill
1tablespoonminced freshchives
2teaspoonsminced rinsed non-pareilcapers
½teaspoonfreshlyground black pepper
2tablespoonsunsalted butter, at room temperature
4(1-ounce) sliceswhole-wheat bread
2(1-ounce) slicesCheddar cheese
DirectionsCombine drained tuna and ½ cup white beans in a medium bowl; using a fork, mash until the mixture begins to come together. Add ¼ cup each celery and pickled onion, 3 tablespoons mayonnaise, 2 tablespoons relish, 1 tablespoon each dill and chives, 2 teaspoons capers and ½ teaspoon pepper; fold until well combined.Photographer: Jen Causey, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Christina DaleySpread ½ tablespoon butter on one side of each bread slice. Flip 2 slices and top each with half of the tuna mixture, 1 cheese sliced and another bread slice, buttered-side up.Photographer: Jen Causey, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Christina DaleyHeat a large skillet over medium heat. Add the sandwiches; cook, undisturbed, until golden brown on both sides and the cheese is melted, about 2 to 3 minutes per side.Nutrition InformationServing Size: 1 sandwichCalories 576, Fat 32g, Saturated Fat 14g, Cholesterol 98mg, Carbohydrates 42g, Total Sugars 8g, Added Sugars 0g, Protein 32g, Fiber 7g, Sodium 941mg, Potassium 494mgFrequently Asked QuestionsFor this recipe, you can use any type of tuna—white, light or chunk light—in cans, jars or pouches. However, we recommend choosing a no-salt-added, water-packed tuna because it has a neutral flavor and won’t overpower the other ingredients.Draining the tuna well before combining it with the other ingredients is key in preventing a soggy tuna melt. You can use the lid of the can to press and squeeze out the liquid, or you can use a strainer, colander or potato ricer. Alternatively, you can purchase a tuna can strainer specifically designed for this purpose.Store the tuna salad in an airtight container for up to 4 days in the refrigerator. Assemble and cook the sandwiches just before serving.This tuna melt pairs perfectly with one of ourfavorite salads. For an added crunch, consider enjoying it with ourKale ChipsorMicrowave Potato Chips. You can also serve it alongside a basket of ourAir-Fryer Sweet Potato FriesorOven-Baked Curly Friesfor a satisfying meal.EatingWell.com, January 2025
Directions
Combine drained tuna and ½ cup white beans in a medium bowl; using a fork, mash until the mixture begins to come together. Add ¼ cup each celery and pickled onion, 3 tablespoons mayonnaise, 2 tablespoons relish, 1 tablespoon each dill and chives, 2 teaspoons capers and ½ teaspoon pepper; fold until well combined.Photographer: Jen Causey, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Christina DaleySpread ½ tablespoon butter on one side of each bread slice. Flip 2 slices and top each with half of the tuna mixture, 1 cheese sliced and another bread slice, buttered-side up.Photographer: Jen Causey, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Christina DaleyHeat a large skillet over medium heat. Add the sandwiches; cook, undisturbed, until golden brown on both sides and the cheese is melted, about 2 to 3 minutes per side.Nutrition InformationServing Size: 1 sandwichCalories 576, Fat 32g, Saturated Fat 14g, Cholesterol 98mg, Carbohydrates 42g, Total Sugars 8g, Added Sugars 0g, Protein 32g, Fiber 7g, Sodium 941mg, Potassium 494mgFrequently Asked QuestionsFor this recipe, you can use any type of tuna—white, light or chunk light—in cans, jars or pouches. However, we recommend choosing a no-salt-added, water-packed tuna because it has a neutral flavor and won’t overpower the other ingredients.Draining the tuna well before combining it with the other ingredients is key in preventing a soggy tuna melt. You can use the lid of the can to press and squeeze out the liquid, or you can use a strainer, colander or potato ricer. Alternatively, you can purchase a tuna can strainer specifically designed for this purpose.Store the tuna salad in an airtight container for up to 4 days in the refrigerator. Assemble and cook the sandwiches just before serving.This tuna melt pairs perfectly with one of ourfavorite salads. For an added crunch, consider enjoying it with ourKale ChipsorMicrowave Potato Chips. You can also serve it alongside a basket of ourAir-Fryer Sweet Potato FriesorOven-Baked Curly Friesfor a satisfying meal.
Combine drained tuna and ½ cup white beans in a medium bowl; using a fork, mash until the mixture begins to come together. Add ¼ cup each celery and pickled onion, 3 tablespoons mayonnaise, 2 tablespoons relish, 1 tablespoon each dill and chives, 2 teaspoons capers and ½ teaspoon pepper; fold until well combined.
Spread ½ tablespoon butter on one side of each bread slice. Flip 2 slices and top each with half of the tuna mixture, 1 cheese sliced and another bread slice, buttered-side up.
Heat a large skillet over medium heat. Add the sandwiches; cook, undisturbed, until golden brown on both sides and the cheese is melted, about 2 to 3 minutes per side.
Nutrition InformationServing Size: 1 sandwichCalories 576, Fat 32g, Saturated Fat 14g, Cholesterol 98mg, Carbohydrates 42g, Total Sugars 8g, Added Sugars 0g, Protein 32g, Fiber 7g, Sodium 941mg, Potassium 494mg
Nutrition Information
Serving Size: 1 sandwichCalories 576, Fat 32g, Saturated Fat 14g, Cholesterol 98mg, Carbohydrates 42g, Total Sugars 8g, Added Sugars 0g, Protein 32g, Fiber 7g, Sodium 941mg, Potassium 494mg
Serving Size: 1 sandwich
Calories 576, Fat 32g, Saturated Fat 14g, Cholesterol 98mg, Carbohydrates 42g, Total Sugars 8g, Added Sugars 0g, Protein 32g, Fiber 7g, Sodium 941mg, Potassium 494mg
Frequently Asked QuestionsFor this recipe, you can use any type of tuna—white, light or chunk light—in cans, jars or pouches. However, we recommend choosing a no-salt-added, water-packed tuna because it has a neutral flavor and won’t overpower the other ingredients.Draining the tuna well before combining it with the other ingredients is key in preventing a soggy tuna melt. You can use the lid of the can to press and squeeze out the liquid, or you can use a strainer, colander or potato ricer. Alternatively, you can purchase a tuna can strainer specifically designed for this purpose.Store the tuna salad in an airtight container for up to 4 days in the refrigerator. Assemble and cook the sandwiches just before serving.This tuna melt pairs perfectly with one of ourfavorite salads. For an added crunch, consider enjoying it with ourKale ChipsorMicrowave Potato Chips. You can also serve it alongside a basket of ourAir-Fryer Sweet Potato FriesorOven-Baked Curly Friesfor a satisfying meal.
Frequently Asked Questions
For this recipe, you can use any type of tuna—white, light or chunk light—in cans, jars or pouches. However, we recommend choosing a no-salt-added, water-packed tuna because it has a neutral flavor and won’t overpower the other ingredients.
Draining the tuna well before combining it with the other ingredients is key in preventing a soggy tuna melt. You can use the lid of the can to press and squeeze out the liquid, or you can use a strainer, colander or potato ricer. Alternatively, you can purchase a tuna can strainer specifically designed for this purpose.
Store the tuna salad in an airtight container for up to 4 days in the refrigerator. Assemble and cook the sandwiches just before serving.
This tuna melt pairs perfectly with one of ourfavorite salads. For an added crunch, consider enjoying it with ourKale ChipsorMicrowave Potato Chips. You can also serve it alongside a basket of ourAir-Fryer Sweet Potato FriesorOven-Baked Curly Friesfor a satisfying meal.
EatingWell.com, January 2025
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Sarah Pflugradt, Ph.D., RDN, CSCS
andLinda Frahm
Linda Frahm
