This was a good go-to lunch sandwich for strength training days. It is delicious, nutritious, and loaded with good clean protein. I say “was” because that was before I pretty much quit eating bread. IF you do eat bread, then opt for Killer Dave’s as it is one of the best I’ve seen and tried.
I picked up this Malaysian Ginger Curry Spice Blend at a store in Gatlinburg, TN and it is SO GOOD in this sandwich! You can order it on that link.
SafeCatch Tuna is the ONLY tuna that I use because they test every tuna for mercury!
Tuna, Egg, Avocado, & Spinach Sandwich
A good nutrient-dense protein powerhouse of a sandwich!
INGREDIENT NOTES
I specifically use certain ingredients and will link to them. I have valid reason(s) for choosing those items. Substituting other types may not yield the best nutritional results. Quality of ingredients matter!
Ingredients
- 1 tbsp Butter (Grass-fed)
- 1 tsp Garlic (freshly minced)
- 15 g Fresh Baby Spinach
- 1 pouch Tuna (Safe Catch Elite Wild-Caught)
- 1 ea Egg (Pasture-raised)
- 1 pinch Malaysian Ginger Curry Spice Blend
- 1 ea Wholly Guacamole Chunky Mini's Cup (1/2 would be fine if you want to use the other half in something else pretty soon.)
- 2 ea Bread (Killer Dave's 21 Whole Grain & Seed Thin)
Instructions
- Melt 1 tbsp Butter (Grass-fed) in a pre-heated saute pan on medium heat. Then add 1 tsp Garlic (freshly minced) and cook for a minute or so to knock the "raw" flavor off.1 tbsp Butter (Grass-fed), 1 tsp Garlic (freshly minced)
- Add 15 g Fresh Baby Spinach and cook until it just turns limp.15 g Fresh Baby Spinach
- Add the entire contents of the 1 pouch Tuna (Safe Catch Elite Wild-Caught), DO NOT DRAIN!1 pouch Tuna (Safe Catch Elite Wild-Caught)
- Stir in the 1 ea Egg (Pasture-raised) and add a pinch of the seasoning.1 ea Egg (Pasture-raised), 1 pinch Malaysian Ginger Curry Spice Blend
- While the egg is cooking, apply half the contents of the guacamole cup to one slice of bread, and the other half to the other piece of bread.1 ea Wholly Guacamole Chunky Mini's Cup, 2 ea Bread (Killer Dave's 21 Whole Grain & Seed Thin)
- Flip the pan contents like an omelet so you cook the other side.
- Once the egg is cooked, place the contents onto a piece of bread and then apply the other side to the top and enjoy your sandwich!
NUTRITION
Nutrition Facts
Tuna, Egg, Avocado, & Spinach Sandwich
Serving Size
1 sandwich
Amount per Serving
Calories
548
% Daily Value*
Fat
31
g
48
%
Saturated Fat
14.5
g
91
%
Polyunsaturated Fat
2
g
Monounsaturated Fat
2
g
Cholesterol
265
mg
88
%
Sodium
802
mg
35
%
Potassium
896
mg
26
%
Carbohydrates
33
g
11
%
Fiber
6.4
g
27
%
Sugar
6
g
7
%
Added Sugars
6
g
Net Carbohydrates
1.1
g
Protein
38
g
76
%
Vitamin A
1416.8
IU
28
%
Vitamin B1
0.02
mg
1
%
Vitamin B2
0.2
mg
12
%
Vitamin B3
16.1
mg
81
%
Vitamin B5
1
mg
10
%
Vitamin B6
0.9
mg
45
%
Vitamin B12
1.9
µg
32
%
Vitamin C
5.2
mg
6
%
Vitamin D
3
µg
20
%
Vitamin E
0.3
mg
2
%
Vitamin K
72.5
µg
69
%
Calcium
77.3
mg
8
%
Copper
0.03
mg
2
%
Folate
29.2
µg
7
%
Iron
2.8
mg
16
%
Manganese
0.2
mg
10
%
Magnesium
12.6
mg
3
%
Phosphorus
11.9
mg
1
%
Selenium
54.1
µg
77
%
Zinc
1.1
mg
7
%
Choline
3.6
mg
* Percent Daily Values are based on a 2000 calorie diet. These values are approximate and may vary depending on the exact ingredients you use. These values do NOT contain any optional ingredients!
