Grilled Tuna Cheese Sandwich (Healthy Tuna Melt)
Don’t believe a tuna grilled cheese could be healthy? Well, prepare to deceive your taste buds with a little twist on the classic grilled cheese.
This grilled tuna cheese sandwich swaps the mayo for mashed avocado and Greek yogurt, adds tangy dill relish and melty Colby Jack, and toasts it all on stone ground whole wheat bread in coconut oil. It’s crunchy, cheesy and ready in minutes.
The Best Tuna Grilled Cheese (Avocado and Greek Yogurt Tuna Melt)
I sneak an avocado, Greek yogurt and coconut oil into this sandwich and make it full of whole grains, Omega-3 fatty acids, calcium and protein. This crunchy, cheesy sandwich will become one of your family’s favorite lunches.
There are a couple of key tips for making these sandwiches finger lickin’ perfect. When choosing canned tuna, I purchase tuna packaged in olive oil, like Genova Tonno Solid Light Tuna. Olive oil adds more Omega-3s and more flavor than tuna packed in water. Also, most prepackaged pickles have yellow coloring added. Is that really necessary? Make sure to read the ingredients on the pickle relish.
The bread matters too. Most store bought breads have tons of additives and preservatives. For the best taste, quality and nutrition, read the ingredients and buy whole wheat bread with pure, simple ingredients. I purchase Aspen Mill’s at Costco. The ingredients are 100% stone ground whole wheat, water, honey, salt and yeast. I love prepackaged foods with ingredients like this!
Finally, the coconut oil. Since you’ll be frying this sandwich in it, start with a lower heat or you’ll burn your sandwich. The rich aroma and sweet, light flavor is an added bonus. I love Nutiva Coconut Oil.
Why You’ll Love This Grilled Cheese Tuna Sandwich
- No mayo needed. Mashed avocado and Greek yogurt make a creamy, tangy tuna filling.
- Golden and crunchy. Coconut oil on the outside toasts the bread to a crisp, even brown.
- Melty cheese. Thin slices of Colby Jack melt fast and hold the sandwich together.
- Quick lunch. Mix the filling, build the sandwiches and cook them for 2 to 3 minutes.
Ingredients You’ll Need
Here is what goes into this grilled tuna and cheese sandwich and why each one is there. Exact amounts are in the recipe card below.
- Avocado: One large ripe avocado, mashed, takes the place of mayo. It makes the filling rich and creamy. Look for an avocado that gives slightly when you press it gently. A hard avocado won’t mash smoothly, and a mushy one can taste stale.
- Plain Greek yogurt: Adds tang and protein and loosens the avocado into a spreadable filling. Use plain, not vanilla or flavored, so it tastes savory. Full fat or low fat both work, but thicker yogurt keeps the filling from getting runny.
- Canned tuna: Drain it well so the filling doesn’t make the bread soggy. Tuna packed in olive oil tastes richer than tuna packed in water. Flake it with a fork before mixing so it blends evenly with the avocado.
- Dill pickle relish: Brings crunch, tang and a little brightness to cut through the rich avocado and cheese. Read the label, since many relishes have added yellow coloring.
- Colby Jack cheese: Thin slices melt quickly and evenly in the short cooking time. Colby Jack is mild and creamy, so it lets the tuna shine. Cheddar or Monterey Jack work in a pinch. Slice it thin, or buy deli sliced cheese, so it melts all the way through before the bread gets too dark.
- 100% stone ground whole wheat bread: Sturdy whole grain bread holds up to the filling and toasts beautifully. Look for a short ingredient list with whole wheat, water, honey, salt and yeast.
- Coconut oil: Spread on the outside of the sandwich instead of butter. Coconut oil gives the bread a golden, crisp crust and a light, sweet aroma. It’s solid at cool room temperature, so it spreads easily like softened butter.
How to Make a Tuna Grilled Cheese
- Make the filling. In a bowl, combine the mashed avocado, Greek yogurt, drained tuna and pickle relish. Stir until it’s evenly mixed and creamy, with no big chunks of avocado or tuna.
- Build the sandwiches. Spread about 1/3 to 1/2 cup of the filling on one slice of bread. Top with 2 thin slices of cheese and another slice of bread. Keep the filling a little away from the edges so it doesn’t squeeze out when you flip.
- Oil the outside. Spread 1/2 tablespoon of coconut oil over both outer sides of each sandwich. Cover the bread all the way to the edges so the crust browns evenly.
- Heat the pan. Preheat a skillet or grill to low medium heat. A lower heat gives the cheese time to melt before the bread gets too dark.
- Cook. Cook for about 2 to 3 minutes per side, until the bread is golden brown and crisp and the cheese has melted. You’ll hear a gentle sizzle, not a loud crackle. If the bread browns before the cheese melts, turn the heat down a little.
- Slice and serve. Let the sandwich rest for a minute, then cut it in half so the warm, melty center holds together.
Kami’s tip: Start the pan on low to medium heat. You’re frying the sandwich in coconut oil, and if the heat is too high you’ll burn the bread before the cheese melts.
Ways to Customize Your Tuna Melt
- Change the cheese. Sharp cheddar, Swiss or pepper jack all melt well and change the flavor.
- Add some crunch. Stir finely diced celery or red onion into the tuna filling.
- Add a little heat. A pinch of black pepper or a few dashes of hot sauce in the filling wakes it up.
- Make it open faced. Skip the top slice, add the cheese and broil until bubbly.
Tuna Grilled Cheese FAQs
- Can I use mayo instead of avocado and yogurt? You can, but the avocado and Greek yogurt are what make this version lighter, creamier and full of flavor.
- What is the best tuna for a tuna melt? Solid light tuna packed in olive oil has the best flavor and texture. Drain it well before mixing.
- Is a tuna grilled cheese the same as a tuna melt? Pretty much. Both are warm, toasted sandwiches with a tuna filling and melted cheese. A tuna melt is sometimes served open faced, while this one is closed and toasted on both sides.
- Can I use butter instead of coconut oil? Yes. Butter browns a little faster, so keep the heat on the low side.
- What cheese goes best with tuna? Thin slices of Colby Jack melt quickly and taste mild and creamy. Cheddar is a good swap.
- Why is my bread burning before the cheese melts? The heat is too high. Cook on low to medium heat so the cheese has time to melt.
- Can I make the tuna filling ahead? Yes. Keep it covered in the fridge and use it within 3 to 4 days. Press plastic wrap right onto the surface to help keep the avocado from browning.
- Can I store leftover sandwiches? They’re best hot and crisp from the pan. Refrigerate leftovers within 2 hours and eat them within 3 to 4 days. Reheat in a skillet until hot.
Grilled Cheese Tuna Sandwich
Ingredients
- 1 large ripe avocado mashed
- 1/4 cup Greek plain yogurt
- 12 oz can of tuna drained
- 1/4 cup dill pickle relish
- 8 thin slices of Colby Jack cheese
- 8 slices of 100% stone-ground whole wheat bread
- 4 Tbs coconut oil
Instructions
- Combine avocado, plain yogurt, tuna, and pickle relish together.
- Place about 1/3 to 1/2 cup of mixture on top of one slice of bread. Top with 2 thin slices of cheese and another piece of bread.
- Spread 1/2 Tbs of coconut oil on both sides of the sandwich.
- Preheat skillet or grill to low-medium heat. Cook for about 2 to 3 minutes until sides are golden brown and cheese has melted.
Made this tuna grilled cheese? Leave a star rating in the recipe card and tell me how it turned out in the comments below. Share a photo with me on Facebook or Pinterest, too. I love seeing your lunches.
