Lunch
Tuna and Egg Pitta with Capers
Tuna and a chopped hard-boiled egg bound with yogurt, lemon and capers, packed into a wholemeal pitta with cucumber and celery. 36 g of protein for 346 kcal.
- Calories
- 346kcal
- Protein
- 36g
- Fat
- 7g
- Carbs
- 33g
Per serving, makes 1. 15 minutes of work. Published 8 September 2026.
Allergens
- Gluten
- Milk
- Eggs
- Fish
- Celery
Flags follow UK labelling rules and come from the ingredients as listed, not from any particular brand. Check the packet before cooking for somebody with an allergy.
Ingredients
- Wholemeal pitta1 pitta, about 60 g
- Tuna in spring water, drained80 g
Drained weight. Tuna in oil is about 190 kcal per 100 g even after draining.
- Egg1 large, about 55 g
- Greek yogurt, 0% fat40 g
In place of mayonnaise. It binds just as well and is 0.2% fat.
- CapersA teaspoon, chopped
- Lemon juiceA squeeze
- Celery1 stick, about 40 g
- Cucumber40 g
- Lettuce30 g
- Black pepperTo taste
Method
Boil the egg for eight minutes, cool it under the tap, peel and chop it.
Fork the tuna with the yogurt, capers, lemon and pepper. Fold the egg through with the celery chopped small.
Warm the pitta, split it open, line it with lettuce and cucumber and fill with the tuna.
Worth knowing
- Yogurt in place of mayonnaise is where the difference sits between this and a shop tuna sandwich. The tuna and egg are the same.
- Capers are salty enough that the filling wants no extra salt.
More like this
Other lunch recipes that share ingredients with this one, or every lunch between 300 and 450 calories a serving.
- Egg and New Potato Salad with Mustard Yogurt345 kcal · 26P
- Smoked Salmon and Red Onion Bagel Thin317 kcal · 26P
- Chicken Tikka Pitta with Mint Yogurt435 kcal · 50P
- Jacket Potato with Tuna, Sweetcorn and Yogurt444 kcal · 43P
- Poached Salmon, Cucumber and Pea Salad with Dill470 kcal · 42P
- Courgette and Feta Fritters with Yogurt471 kcal · 31P
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Macros are calculated from the weights listed above using standard food composition values, and will shift with your own brands and measuring. Weigh what you can. This is a recipe, not dietary advice. The full health disclaimer is below.