Egg and Tuna Protein Sandwich
ContinentalGym & High-ProteinDesi eggsEasy
A protein-packed sandwich of boiled Desi eggs and tuna with onion, lemon and light dahi dressing on whole wheat bread — a quick, filling meal.
Prep time10 min
Cook time10 min
Total time20 min
Servings2
Ingredients
- 3 Desi eggs, boiled and chopped
- 1 small can tuna in water, drained (about 120 g)
- 1 small onion, finely chopped
- 2 tbsp dahi (yogurt)
- 1 tsp lemon juice
- 1/2 tsp black pepper
- Salt to taste
- 4 slices whole wheat bread
- Lettuce or cucumber slices
Method
- Boil the eggs for 10 minutes, cool, peel and chop.
- In a bowl, mix the chopped eggs, drained tuna, onion, dahi, lemon juice, pepper and salt.
- Lightly toast the bread slices.
- Spread the egg and tuna mixture on two slices, add lettuce or cucumber, and top with the remaining slices.
- Cut and serve immediately.
Nutrition — estimated per serving
Calories (estimate)380 kcal
Protein (estimate)34 g
Fat (estimate)16 g
Carbs (estimate)28 g
Nutrition values are estimates based on standard per-egg values (about 72 kcal, 6.3 g protein, 4.8 g fat, 0.4 g carbs per large egg).
Tips, food safety & substitutions
Use fully boiled eggs and eat soon after making; refrigerate leftovers within 2 hours. Allergens: contains egg, fish (tuna), wheat (gluten) and milk (dahi). Substitute: if tuna is not available, use boiled chicken pieces or extra eggs. Nutrition figures are estimates only, based on standard per-egg values.