If you love eggs and tuna, this boiled egg and tuna sandwich is the perfect upgrade to your usual lunch routine. Packed with high-quality protein and simple, wholesome ingredients, this sandwich is both satisfying and nutritious.

The combination of creamy boiled eggs and flavourful tuna creates a rich, hearty filling that pairs perfectly with your favourite bread. It’s quick to prepare, budget-friendly, and ideal for busy days when you need a healthy, filling meal without spending hours in the kitchen.

Whether you’re looking for a high-protein lunch option, a post-workout meal, or a simple sandwich recipe with a little extra flair, this egg and tuna sandwich delivers both flavour and nourishment in every bite. Try it nuh!

INGREDIENTS

• 2 slices of whole wheat bread (or bread of choice).
• 2 firm lettuce leaves
• 2 boiled eggs, chopped or sliced
• 1 small to medium-sized tomato, thinly sliced
• ½ cucumber, thinly sliced
• 1 teaspoon mayonnaise (for spreading)
• 2-3 tablespoons prepared tuna mixture (see below)
• Sandwich or salad dressing (optional)
• For the Tuna Mixture:
  • 1 can of tuna (drained)
  • 1-2 tablespoons mayonnaise
  • 1 – 2 tablespoons finely chopped onions
  • 1/4 teaspoon black pepper (to taste)
  • 1/4 teaspoon onion powder (optional)
  • Mix all ingredients in a  bowl until well combined

INSTRUCTIONS

• Spread mayonnaise evenly on one side of a slice of bread (this will be your base). If desired, lightly toast the bread for added texture.

• Layer one lettuce leaf on top of the bread.

• Add the sliced cucumbers in an even layer.

• Spoon 2–3 tablespoons of the prepared tuna mixture over the cucumbers and spread gently.

• Arrange the sliced tomatoes on top of the tuna mixture.

• Add the chopped or sliced boiled eggs evenly over the tomatoes.

• Place the second lettuce leaf on top of the egg layer.

• Drizzle a small amount of sandwich or salad dressing if using.

• Cover with the second slice of bread, press gently, slice if desired, and serve immediately.

Why You’ll Love This Sandwich

• High in Protein – The combination of boiled eggs and tuna provides a satisfying protein boost to keep you full longer.
• Quick & Easy to Make – Perfect for busy weekdays, meal prep, or a last-minute healthy lunch.
• Budget-Friendly Ingredients – Made with simple pantry staples that won’t break the bank.
• Nutrient-Dense – Packed with essential nutrients like protein, B vitamins, selenium, and healthy fats.
• Customizable – Add leafy greens, herbs, spices, or a healthier spread to suit your taste.
• Great for Any Time of Day – Enjoy it for lunch, dinner, post-workout, or even a hearty breakfast option.

 Notes:

This is a very versatile sandwich which is filling and very nutritious.  You can add salad or sandwich dressing if you desire. For this recipe, I did not, especially due to the tuna salad, which already had a little mayonnaise. Also, I did not want the sandwich to become ‘soggy.’ Also, toasting the bread can help to add that extra crunch and firmness.

Here are some other breakfast recipe ideas:

• Oat Flour Pancakes

• Cornmeal Porridge (Jamaican)

  
  

Ingredient Spotlight!

~ Lettuce~

Lettuce is a leafy green that belongs to the Asteraceae family.  It reportedly originates in the Mediterranean but has gained a place in many diets worldwide.

Lettuce is a great source of vitamins and minerals such as C, E and folate. It also contains minerals such as sodium and potassium, which play a critical role in electrolyte balancing and other bodily functions.   It also contains calcium, iron, zinc, etc. It is reportedly anti-diabetes, anti-cancer and beneficial for cardiovascular health.

To good health!