Spicy Sambal Tuna Sandwich

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Work top to bottom — prep ahead while timers run

Gather everything first, then follow the steps

Protein· 1

  • 1 can tuna in water (100 g drained)100g

Carbs· 1

  • 2 slices wholemeal bread60g

Vegetables· 2

  • 50 g cucumber, sliced50g
  • 2 thin rings red onion, chopped(optional)20g

Sauces· 1

  • 15 g low-oil sambal15g

Dairy· 1

  • 2 tbsp low-fat Greek yogurt30g

Fruit· 1

  • ½ calamansi(optional)10g

  1. Drain and flake the tuna; fold in yogurt, sambal, onion and a squeeze of calamansi.

    Why? Greek yogurt for mayo is the best trade in sandwich history: same creaminess, 80 kcal saved per tablespoon, 3 g protein gained.

    Tip: The drier the tuna, the less soggy the filling — press it with the back of a fork.

    Next up:Layer cucumber on the bread, pile on the tuna, close it up.

  2. Layer cucumber on the bread, pile on the tuna, close it up.

    Why? The cucumber layer is waterproofing — it keeps the wet filling off the bread so a packed sandwich survives till lunch.

    Tip: The whole sandwich runs ~30 g protein at ~350 kcal — half of it makes a great snack too.