Breakfast

Tuna Melt on an English Muffin

Name: Tuna Melt on an English Muffin
Prep time: 10 min
Total time: 10 min
Yield: 1 serving
Ingredients: 1 muffin, about 65 g English muffin; 100 g drained, about one small tin Tuna in spring water, drained; 30 g Greek yogurt, 0% fat; 1 tsp, about 6 g Dijon mustard; 20 g Spring onion; 25 g Reduced-fat cheddar; To taste Black pepper

Tuna bound with yogurt and mustard instead of mayonnaise, grilled under cheddar on a split English muffin. 41 g of protein for 346 kcal.

Calories: 346kcal
Protein: 41g
Fat: 6g
Carbs: 31g

Per serving, makes 1. 10 minutes of work. Published 8 September 2026.

Allergens

Gluten
Milk
Fish
Mustard

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

English muffin1 muffin, about 65 g
Tuna in spring water, drained100 g drained, about one small tin
Drained weight. Tuna in oil is about 190 kcal per 100 g even after draining.
Greek yogurt, 0% fat30 g
Dijon mustard1 tsp, about 6 g
Spring onion20 g
Reduced-fat cheddar25 g
Black pepperTo taste

Method

Split and toast the muffin.
Mix the drained tuna with the yogurt, mustard, chopped spring onion and black pepper.
Divide it across the two halves, top with the grated cheddar and grill for two to three minutes until the cheese bubbles.

Worth knowing

Yogurt in place of mayonnaise is the whole trick. A tablespoon of mayonnaise is 11 g of fat and the same spoon of 0% yogurt is none.
41 g of protein is a lot for a muffin. Tuna in spring water is 24 g per 100 g and the cheese adds more.

Other breakfast recipes that share ingredients with this one, or every breakfast between 300 and 450 calories a serving.

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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.