If you’re after a quick, healthy lunch recipe that’s both satisfying and perfect for clean eating meal prep, this Tuna Omelette Sandwich checks all the boxes. It’s loaded with lean protein, simple ingredients, and minimal fuss — ideal for days when you want something more exciting than the usual wrap or salad.
This recipe pairs wonderfully with other lunch ideas like the veggie wraps from the blog post “🥗 Veggie Wraps Recipes Healthy – A Clean Eating Lunch That Actually Keeps You Full” — whether you’re meal prepping for the week or packing lunches for work or school.
🥪 Why This Sandwich Works for Clean Eating
This Tuna Omelette Sandwich is:
- High in protein — thanks to tuna and eggs. SnapCalorie
- Easy to prepare in under 15 minutes. Healthy Little Foodies
- Packed with nutrients like omega-3 fatty acids and B vitamins. SnapCalorie
- Perfect for school, work, or a weekend lunch.
Plus, by choosing whole-grain bread and light seasoning, it can fit into a clean eating lifestyle without adding excess calories or processed ingredients.
🧾 Ingredients
- 1 can tuna (drained)
- 3 large eggs
- 2 slices whole-grain bread
- 1–2 tbsp light mayonnaise or Greek yogurt (for a healthier twist)
- Salt & pepper (to taste)
- Optional add-ins: diced onions, bell peppers, spinach
Tip: Using Greek yogurt instead of regular mayo keeps the sandwich lighter while maintaining that creamy texture.
🍳 Instructions
- Prep the tuna: In a bowl, flake the drained tuna with a fork. Season lightly with salt and pepper.
- Beat the eggs: In a separate bowl, whisk the eggs until smooth.
- Cook the omelette: Heat a lightly oiled non-stick pan over medium. Pour in the eggs and let them set slightly. Add the tuna mixture on one half of the omelette and fold over. Healthy Little Foodies
- Assemble the sandwich: Toast your bread slices, then place the tuna omelette on one slice. Add any fresh veggies (like lettuce or tomato) then top with the second slice of bread.
- Serve: Enjoy warm — it makes a hearty lunch that keeps you full longer.
🥗 Clean Eating Swaps & Variations
- Low-carb option: Serve the tuna omelette in lettuce wraps.
- Add flavor: Use fresh herbs like parsley or dill.
- Meal prep: Make several omelettes ahead of time and keep in the fridge for 2–3 days.
- Sandwich alternatives: Turn this into a wrap — inspired by clean lunch wraps like in this veggie wraps recipes healthy post — for a more portable option.
Need more healthy lunch ideas? Check out recipes like the veggie wraps recipes healthy post for inspiration that goes beyond sandwiches and makes clean eating simple and delicious.
🌟 Final Thoughts
This Tuna Omelette Sandwich is a tasty, nutritious option when you want a lunch that’s easy to whip up and aligns with clean eating goals. Whether you’re meal prepping for work, school, or a quick family meal, it’s sure to become a favorite. Pair it with fresh veggies or a light salad to round out the meal.