Tuna, Egg, Avocado, & Spinach Sandwich

Tuna, Egg, Avocado, & Spinach Sandwich

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!
Prep Time 2 minutes
Cook Time 5 minutes
Total Time 7 minutes
Course Lunch
Cuisine American
Servings 1 sandwich
Calories 548 kcal

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
  

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!
Keyword high-protein, nutrient-dense