Are vegan tuna melts good for you?

These ones are! No, I'm not trying to be cheeky, these vegan tuna melts are packed with protein, iron, healthy fats, and tons of micro-nutrients. If you'd like it to be even healthier, I recommend using a whole grain or even sprouted grain bread and my homemade melty cheddar cheese sauce since it is oil-free and lower fat/lower sodium than most store bought options.

Can I use the vegan tuna for other things?

Yes! I use this vegan tuna all the time, on top of vegan bagels , in wraps, in my vegan tuna casserole , etc. It's very versatile!

What can I use instead of chickpeas?

You could use white beans but they would have a somewhat different texture (softer). Other options include crumbed firm tofu, TVP, young green jackfruit (canned), or a prepared vegan meat substitute (like vegan chicken that you purchase from the store, then add the same seasonings as in the recipe).

Do I have to make it into a vegan tuna melt? What if I just want a vegan tuna sandwich?

It's YOUR sandwich, so do what you like! After you smash the chickpeas and add the vegan mayo or tahini and the spices and dulse flakes in, you can really do whatever you want with it. Place it on toasted (or not toasted if you prefer) bread with some lettuce, tomato, and anything else you like and enjoy as refreshing vegan tuna sandwich.

How long does this keep?

For the best flavor and texture, eat the prepared sandwich right away. If you're cooking for one, I'd store half the vegan tuna mixture for another day and just make one vegan tuna melt. The mixture itself will last for about 5 days in an airtight container in the refrigerator.

Easy Vegan Tuna Melt Sandwiches

Name: Easy Vegan Tuna Melt Sandwiches
Prep time: 5 min
Cook time: 10 min
Total time: 15 min
Cuisine: American
Ingredients: 1 ½ cups cooked chickpeas (15-ounce can) (see note 1 for substitutes); ⅓ cup vegan mayo (store bought or my healthy tofu mayo) or tahini; 1 teaspoon granulated garlic; 1 teaspoon granulated onion; ½ teaspoon sea salt (or more to taste); 1 tablespoon dulse flakes, optional (see note 2); Sliced bread; Store bought vegan cheese slices or 1/2 batch Melty Vegan Cheddar (see note 3); Vegan mayo or vegan butter for the bread; Sliced tomato or other veggies, optional

Description

A healthy twist on a true classic, these Easy Vegan Tuna Melt Sandwiches make a great lunch. Made from plant-based ingredients and takes 15 minutes or less to make!

Ingredients

Units Scale

Tuna

1 1/2 cups cooked chickpeas (15-ounce can) (see note 1 for substitutes)
1/3 cup vegan mayo (store bought or my healthy tofu mayo) or tahini
1 teaspoon granulated garlic
1 teaspoon granulated onion
1/2 teaspoon sea salt (or more to taste)
1 tablespoon dulse flakes, optional (see note 2)

Sandwich

Sliced bread
Store bought vegan cheese slices or 1/2 batch Melty Vegan Cheddar (see note 3)
Vegan mayo or vegan butter for the bread
Sliced tomato or other veggies, optional

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Instructions

Mash your chickpeas with the back of a fork. If you find them hard to mash, microwave them for a minute or two to soften them. I mash them so that there are no whole chickpeas but they're not completely puréed. Mash to the consistency you like.
Mix in the rest of the ingredients for the vegan tuna including spices and vegan mayo or tahini.
For the bread, coat one side of each slice with either some of the vegan mayo or some vegan butter or margarine.
Heat a nonstick skillet over medium heat. Alternatively you can use a panini press/griddler and that also works well for this recipe.
Place one slice of bread coated side down. Now place the cheese (note that if you are using store bought cheese, the closer it is to the heat source, the more likely it is to melt. One trick is to add an ice cube or two into the pan next to the sandwich, then add the pan's lid on top. This helps the cheese melt better. If you're using my homemade cheese, it doesn't matter what order you do this in) on the bread.
Add a generous amount of vegan tuna on top, flattening it gently. Add on any other sandwich elements like thinly sliced tomato, and finally top it with the other slice of bread, coated side facing up (facing away from the sandwich).
I like to use a very thin nonstick spatula for this next step: gently compress the sandwich, then you can quickly but gently slide the spatula underneath the sandwich and then carefully using the other hand flip the sandwich over to cook the other side (like a grilled cheese). Don't stress if it falls apart a little. Use tongs to put it back together or wait and do that once the bottom of the sandwich is cooked. Repeat with any other sandwiches you wish to make.
Serve your vegan tuna melt immediately and enjoy.
For storing, I'd store the vegan tuna separately in an airtight container for up to 5 days. Make your vegan tuna melt sandwiches immediately before consuming.

Notes

Note 1: You could use white beans but they would have a somewhat different texture (softer). Other options include crumbed firm tofu, TVP, young green jackfruit (canned), or a prepared vegan meat substitute (like vegan chicken that you purchase from the store, then add the same seasonings as in the recipe).
Note 2: Dulse flakes give our vegan tuna melt an actual tuna flavor. You can omit them or you can use kelp granules, torn up nori sheets, capers (I'd mash them up), or white miso paste. You could also use a teaspoon of ume plum vinegar to add a bit of seafood flavor.
Note 3: If you can't find a vegan cheese you like at the store, I suggest you try one of my homemade ones. You can alter the flavor to your liking, and they're already melted so you don't need to fuss. I'd recommend either my melty vegan cheddar or my melty vegan mozzarella. They each only take around 5 minutes to make!
Note 4: Nutrition information does not include bread.

Prep Time: 5 minutes
Cook Time: 10 minutes
Category: Lunch
Method: Stovetop, Panini Press
Cuisine: American

Keywords: Vegan, Oil-Free, Gluten-Free, Nut-Free, Sugar-Free, Soy-Free, Lunch, Chickpea Tuna, Plant-based, Chickpea Tuna Melt