If you’ve been scrolling through TikTok or Instagram, you’ve likely seen the viral Tunacado Sandwich from Joe & the Juice. The creamy tuna mousse, crispy bread, and pesto combo has taken social media by storm, and for good reason—it’s delicious! But what if you’re craving this satisfying sandwich and don’t have access to a Joe & the Juice near you? Don’t worry, I’ve got you covered with my copycat Tunacado Sandwich recipe, which is just as tasty, if not better!
This recipe is not only a healthier version, but it’s also packed with 47 grams of protein, making it a filling and nutritious lunch option. As a dietitian, I’ve lightened it up a bit without compromising on flavor, so you can enjoy this sandwich guilt-free.
Let’s get into how you can make this delicious and satisfying sandwich at home!
Why You’ll Love This Copycat Tunacado Sandwich Recipe
1. 47 Grams of Protein
This Tunacado Sandwich is packed with protein, thanks to ingredients like canned tuna, Greek yogurt, and whole grain bread. The 47 grams of protein in this sandwich will keep you full and energized throughout the day, making it an excellent choice for lunch.
2. Easy to Make with Just One Bowl
The tuna mousse (Joe & the Juice’s signature tuna salad) comes together in a single bowl with minimal chopping. This makes the sandwich incredibly quick and easy to prepare, so you can enjoy a satisfying lunch without spending too much time in the kitchen.
3. Filling and Nutritious
With protein and fiber from the tuna mousse, whole grain bread, and avocado, this sandwich will keep you satisfied for hours. The combination of creamy and crunchy textures provides a balanced, hearty meal that won’t leave you hungry.
4. Tasty and Flavorful
Red onions, capers, dill, lemon juice, and pesto come together to create a mouthwatering sandwich. The bright, zesty flavor of fresh ingredients pairs perfectly with the creamy tuna mousse and avocado, making for a flavor-packed lunch.
Ingredients for the Tunacado Sandwich
This recipe consists of two main components: the tuna mousse (tuna salad) and the sandwich assembly.
For the Tuna Mousse:
- Canned Tuna (Packed in Water): I recommend using tuna packed in water to keep the recipe lighter. The tuna provides all the protein without adding excess fat.
- Red Onion, Capers, and Fresh Dill: These ingredients add a pop of flavor to the mousse. If you don’t like capers, you can leave them out or substitute with a bit of pickles for a similar tang.
- Dijon Mustard: The mustard adds a subtle tanginess and depth to the tuna mousse.
- Plain Greek Yogurt: Instead of mayonnaise, I use Greek yogurt to keep it lighter while still providing a creamy texture.
- Lemon Juice: Fresh lemon juice brightens up the flavors and adds a refreshing zing.
- Salt and Pepper: Season to taste with salt and pepper. You can adjust to your preference.
For the Sandwich Assembly:
- Whole Grain Bread: Joe & the Juice uses flatbread, but I’ve opted for whole grain or whole wheat bread for easier availability. Make sure the slices are large enough to hold all the fillings.
- Avocado: Adds a creamy texture and rich flavor that complements the tuna mousse perfectly.
- Pesto: Use store-bought pesto for convenience, preferably refrigerated pesto for the best flavor.
- Tomato: Fresh tomato slices add juiciness and balance out the richness of the avocado and tuna mousse.
- Salt and Pepper: Lightly season your tomato slices with salt and pepper before assembling the sandwich.
How to Make the Tunacado Sandwich
Step 1: Toast the Bread
Toast your whole grain bread slices until they’re nice and crispy. This step is important for adding crunch and providing a great contrast to the creamy tuna mousse and avocado.
Step 2: Make the Tuna Mousse
In a small bowl, combine the drained tuna, red onion, capers, dill, Dijon mustard, Greek yogurt, lemon juice, and a bit of salt and pepper. Mix everything together with a fork until smooth and well-combined. You can also use a food processor if you prefer a smoother texture, but I like to leave a bit of texture in mine for added bite.
Step 3: Assemble the Sandwich
On one slice of toasted bread, spread a generous layer of pesto. On the other slice, spread mashed avocado. Add a few tomato slices on top of the avocado and season with salt and pepper. Then, add the tuna mousse and close the sandwich. Cut it in half, and you’re ready to enjoy!
Variations to Try
This recipe is highly customizable, so feel free to make it your own with these variations:
- No Fish: If you’re not a fan of tuna or want to switch things up, substitute the canned tuna with canned chicken for a similar protein-packed option.
- Plant-Based: For a vegetarian option, swap the tuna with 1/2 cup of mashed chickpeas to create a plant-based sandwich.
- Spicy Tunacado: Skip the avocado and add jalapeño slices and a drizzle of hot sauce to bring some heat to your sandwich.
- Cheesy Tunacado: Instead of avocado, try melted sharp cheddar cheese for a gooey, savory alternative.
Can I Make the Tunacado Sandwich Ahead of Time?
While you can prepare the tuna mousse ahead of time, I recommend not assembling the sandwich too far in advance, as the bread could get soggy. Prepare the tuna mousse and store it separately in the fridge for up to three days. When you’re ready to eat, toast your bread and assemble the sandwich as directed for the freshest result.
Additional Healthy Lunch Ideas
If you’re a fan of this Tunacado Sandwich, check out these other healthy, high-protein lunch ideas:
- Spicy Tuna Salad: A protein-packed tuna salad that’s perfect for crackers, wraps, or on a bed of greens.
- Chicken Pesto Pasta Salad: A creamy pasta salad that’s both delicious and nutritious, perfect for meal prep.
- Ranch Chicken Salad: A lightened-up version of chicken salad with turkey bacon and ranch, making it an easy and filling lunch option.
- Quinoa Edamame Salad: A filling, plant-based salad with a creamy peanut dressing that makes for an excellent meal prep lunch.
Top Tips for Making the Best Tunacado Sandwich
- Toast the Bread Well: A crispy, crunchy bread is key to balancing the creamy avocado and tuna mousse.
- Mix the Tuna Mousse Well: For the best texture, mix the tuna mousse thoroughly, but leave some texture for a better bite.
- Use Fresh Ingredients: Fresh dill and lemon juice will give your sandwich the bright, vibrant flavor that makes it truly stand out.
- Use Thin-Sliced Bread: While the original Joe & the Juice version uses flatbread, try to replicate that crisp, thin texture with a large, thin-sliced bread of your choice.
Conclusion
This copycat Tunacado Sandwich is a perfect way to enjoy a healthy, filling, and flavorful lunch. With 47 grams of protein, it’s not only delicious but also nutritious and satisfying. Whether you’re a fan of the original Joe & the Juice version or you’re just looking for a new sandwich idea, this recipe is sure to hit the spot.