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Lunch

Tuna Melt on Wholemeal

Tuna mixed with light mayonnaise, sweetcorn and spring onion, spread on toasted wholemeal and grilled under cheddar until it bubbles. 39 g of protein for 467 kcal.

Calories
467kcal
Protein
39g
Fat
16g
Carbs
40g

Per serving, makes 1. 15 minutes of work. Published 8 September 2026.

Allergens

  • Gluten
  • Milk
  • Eggs
  • Fish
  • Mustard
  • Supermarket loaves often contain soya flour. Check the bag.

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 bread2 slices, about 80 g
  • Tuna in spring water, drained100 g

    One standard tin, drained hard. Drained weight is the one that counts. Drained weight. Tuna in oil is about 190 kcal per 100 g even after draining.

  • Light mayonnaise1 tbsp (15 g)
  • Sweetcorn, tinned and drained40 g

    Drained weight.

  • Spring onion15 g
  • Cheddar25 g
  • Black pepperTo taste

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Method

  1. Heat the grill to high and toast the bread on both sides under it.

  2. Mix the tuna, mayonnaise, sweetcorn, sliced spring onion and pepper. Spread it over both slices to the edges.

  3. Top with the grated cheddar and grill for three to four minutes until the cheese is bubbling and browned in patches.

Worth knowing

  • Tuna in spring water rather than oil. The tin in oil, even drained, carries an extra spoon of oil into the sandwich.
  • The cheese is 25 g, which covers two slices when grated. It is the ingredient to reduce if you want the fat lower; the mayonnaise is already the light one.

More like this

Other lunch recipes that share ingredients with this one, or every lunch between 450 and 600 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.