High-Protein Tuna & Chickpea Salad Sandwich

5.0
(8)
5 Reviews

This zesty tuna sandwich gets an extra boost of protein from chickpeas. Smashing some of the chickpeas into the tuna enhances the texture and helps hold the filling together. The combo of garlic and Sriracha adds a delightful kick, but feel free to opt for an alternative hot sauce of your preference or skip it altogether for a milder flavor.

By
Catherine Jessee
Catherine Jessee
Catherine Jessee

Catherine Jessee is a test kitchen assistant at the Dotdash Meredith Food Studios. She has tested recipes for brands including Allrecipes, EatingWell, Food & Wine, Real Simple, People and Southern Living.

EatingWell's Editorial Guidelines
Published on February 7, 2024
Tested by
Craig Ruff
Craig Ruff
Tested by Craig Ruff
Craig Ruff was first exposed to professional food service while working for an event center at the business school he was attending. There, he was responsible for maintaining the kitchen for caterers. He has been a lifelong cook, and followed his passion through culinary school and to working in restaurants.
Meet the EatingWell Test Kitchen
Reviewed by Dietitian
Emily Lachtrupp, M.S., RD
Emily Lachtrupp Headshot
Reviewed by Dietitian Emily Lachtrupp, M.S., RD

Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans. She's worked with clients who struggle with diabetes, weight loss, digestive issues and more. In her spare time, you can find her enjoying all that Vermont has to offer with her family and her dog, Winston.

EatingWell's Editorial Guidelines
a recipe photo of the High-Protein Tuna & Chickpea Salad Sandwich
Photo:

Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Josh Hoggle
Active Time:
15 mins
Total Time:
15 mins
Servings:
4
Nutrition Profile:
Sesame-Free Nut-Free Dairy-Free High-Fiber High-Protein Gut Healthy Anti-Inflammatory Mediterranean Diet
Jump to Nutrition Facts
the ingredients to make the High-Protein Tuna & Chickpea Salad Sandwich

Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Josh Hoggle
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Ingredients

  • 1/3 cup mayonnaise

  • 2 tablespoons chopped fresh chives

  • 1 tablespoon Sriracha

  • 1 1/2 teaspoons grated garlic

  • 1 1/2 teaspoons lemon juice

  • 1/4 teaspoon salt

  • 1/8 teaspoon ground pepper

  • 1 (15.5-ounce) can no-salt-added chickpeas, drained

  • 2 (5-ounce) cans solid white tuna in water, drained

  • 1/4 cup finely chopped red onion

  • 8 slices whole-wheat bread

  • 4 leaves green-leaf lettuce

Directions

  1. Whisk mayonnaise, chives, Sriracha, garlic, lemon juice, salt and pepper together in a small bowl.

  2. Place chickpeas in a medium bowl. Using a fork, press and roughly smash some of the chickpeas (it’s OK if some remain whole). Add tuna to the chickpeas; stir to combine, using the fork to flake the tuna. Add the mayonnaise mixture and onion; stir until well combined.

    a photo of the mayonnaise, chives, Sriracha, garlic, lemon juice, salt and pepper mixed together in a small bowl.

    Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Josh Hoggle

  3. Spread the mixture evenly over 4 bread slices (about 1/2 cup each). Top each with 1 lettuce leaf and top with the remaining bread slices.

    a photo of the tuna and chickpea salad being divided onto pieces of bread

    Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Josh Hoggle

EatingWell.com, February 2024

Nutrition Facts (per serving)

510 Calories
20g Fat
48g Carbs
35g Protein
Nutrition Facts
Servings Per Recipe 4
Serving Size 1 sandwich
Calories 510
% Daily Value *
Total Carbohydrate 48g 17%
Dietary Fiber 9g 32%
Total Sugars 7g
Protein 35g 69%
Total Fat 20g 26%
Saturated Fat 3g 17%
Cholesterol 44mg 15%
Vitamin A 67µg
Vitamin C 5mg 6%
Vitamin D 2µg
Vitamin E 3mg 22%
Folate 145µg
Vitamin K 61µg
Sodium 929mg 40%
Calcium 160mg 12%
Iron 4mg 25%
Magnesium 111mg 26%
Potassium 628mg 13%
Zinc 3mg 24%
Vitamin B12 1µg
Omega 3 1g

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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