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High Protein Cottage Cheese Wrap and Tuna Salad

High Protein Cottage Cheese Wrap and Tuna Salad is a quick, nutritious meal that's perfect for breakfast or lunch. Follow the recipe as I've made it or customize with your favorite ingredients. It's gluten free, packed with protein and is an amazing post workout option!

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High Protein Tuna Salad Cottage Cheese Wrap

Looking for a nutritious and delicious meal that’s quick to make, high in protein, and low in carbs? Introducing my High Protein Tuna Salad Cottage Cheese Wrap! This wrap is not only packed with protein but also incredibly versatile, allowing you to customize the ingredients to suit your taste. It’s perfect for a light but nutritional lunch or breakfast and an amazing option for post-workout recovery. Recently, this trend has been lighting up my socials, and it’s easy to see why. With approximately 25 grams of protein per cup of cottage cheese and 12 grams from two eggs, this wrap kept both me and the mister full for hours. I’m already thinking about my next variation—perhaps with sun-dried tomatoes! Let me know in the comments if you like that idea.

One of my favorite ways to enjoy this wrap is with a delicious tuna salad. Tuna salad has always been a go-to lunch for me because it’s easy to make and you can tweak it each time for variety. Lately, I’ve started using high-protein Greek yogurt instead of mayonnaise, and not only do I not miss the mayo – I also think it tastes better! This meal is perfect for anyone looking to increase their protein intake while enjoying a tasty and satisfying dish. Protein is all the rage these days, isn’t it? Let’s get rolling!

Ingredients for High Protein Tuna Salad

  • Tuna (in water): Never underestimate canned tuna! It’s a fantastic source of lean protein, providing about 20 grams of protein per 3-ounce serving; it’s rich in omega-3 fatty acids, which are essential for heart health and honestly, it’s just so easy to work with. Choosing Tuna packed in water rather than oil helps keep the calorie count lower, making it a great choice for a healthy, high-protein meal. The water is also a great gift to your kitties if you have 🙂
  • Greek Yogurt: Greek Yogurt is my high-protein substitute for mayonnaise, offering around 10 grams of protein per half-cup. It also adds a creamy texture and tangy flavor to the Tuna Salad. Additionally, Greek Yogurt contains probiotics, which support digestive health and boost the immune system.
  • Green Onion: Green Onions add a mild, fresh onion flavor to the salad without overpowering it. They are low in calories and provide a small amount of vitamins A and C, which are important for immune function and skin health. The green tops also add a nice pop of colour to the dish.
  • Dill Pickle: With a slightly sour and tangy taste; dill Pickles bring a crunchy element to the salad that complements the other ingredients nicely.
  • Celery: Adds an additional refreshing crunch with a subtle, slightly peppery flavor. It’s very low in calories and a good source of fibre, which helps with digestion. Celery also contains antioxidants and vitamins like A, K, and C, making it a nutritious addition to the recipe.
  • Mustard: Adds a sharp, tangy flavor to the Tuna Salad, enhancing the overall taste. It’s low in calories and fat, making it a healthy flavor booster. Mustard seeds are also rich in antioxidants and may have anti-inflammatory properties.
  • Salt and Pepper: These essential seasonings bring out the flavors of all the ingredients in the Tuna Salad. Salt enhances the overall taste, while Pepper adds a hint of heat and complexity. Using them in moderation is key to achieving a well-balanced dish.

Ingredients for High Protein Viral Cottage Cheese Wrap

  • Cottage Cheese: The main ingredient to these wraps; cottage cheese is an excellent source of protein, providing about 25 grams per cup. It’s also low in fat and carbohydrates, making it a great choice for a high-protein, low-carb diet. 
  • Eggs: Eggs are another powerhouse of protein, with two eggs providing around 12 grams. They are also rich in essential nutrients like choline, which supports brain health, and lutein, which is good for eye health. The combination of Eggs and Cottage Cheese in this wrap ensures a substantial protein boost.
  • Garlic Powder, Onion Powder, and Paprika: These spices add depth and flavour to the wrap without adding extra calories or carbs. Garlic Powder and Onion Powder provide a savoury, aromatic base, while Paprika adds a hint of smokiness and colour. These spices also contain antioxidants that support overall health.
  • Dried Oregano: Oregano is a flavorful herb that brings a touch of Mediterranean flair to the wrap. It’s rich in antioxidants and has antibacterial properties. Oregano also contains vitamins A, C, and K, contributing to its nutritional benefits.
  • Salt and Cracked Pepper: A small amount of salt helps to balance the flavours, while cracked pepper adds subtle heat and complexity.

Optional Additional Ingredients

  • Avocado: Added for its healthy fats, fibre, additional protein and creamy texture. It’s rich in monounsaturated fats, which are good for heart health and provides vitamins like E, C, and several B vitamins. Avocado is optional but always welcome!
  • Microgreens or Arugula: These greens add a fresh, peppery taste and a satisfying crunch to the wrap. They are packed with vitamins, minerals, and antioxidants, making them a highly nutritious choice. Microgreens and Arugula are particularly rich in vitamins A, C, and K, and contribute to overall health and wellness.

How to Make The Cottage Cheese Wrap

Preheat your oven to 350°F. Line a baking sheet with parchment paper and grease it well to prevent sticking. Add all the cottage cheese wrap ingredients to a blender and blend until smooth.This is the blender that I use and I kid you not, everything always comes out super smooth. Pour the mixture onto the parchment and spread evenly. Bake in the preheated oven for 40-45 minutes until the wrap is set and lightly golden.

How to Make High Protein Tuna Salad

While the cottage cheese wrap is baking, drain the water from the tuna and add it to a bowl. If your tuna is chunky, break it up with a fork. Add the remaining tuna salad ingredients – Greek yogurt, green onion, dill pickle, celery, mustard, salt, and pepper—and stir to combine. Adjust the amount of Greek yogurt or mustard to your liking and season to taste.

Once your cottage cheese wrap is finished baking you can let it cool for a few moments before handling. Smash your half avocado directly on the wrap, add your greens on top and then add your tuna salad. Try to keep all items contained to one part of the wrap as your next step will be to roll them (length-wise) and then cut it in half! It’s THAT simple, all you’ve gotta do now is enjoy and do a little happy food dance!

Ways to Customize Your Cottage Cheese Wrap

One of the best things about this wrap is how customizable it is. You can add your favourite fillings to suit your taste and nutritional needs. Try adding smashed avocado for healthy fats, microgreens or arugula for a fresh crunch, or even some sun-dried tomatoes for a burst of flavor. The possibilities are endless, so get creative and make this wrap your own! If you have an idea for a cottage cheese wrap variation comment it below and I’ll make it happen!

Why You’re Going to Love This Meal

This Cottage Cheese Wrap is a game-changer because it’s high in protein, low in carbs, and incredibly easy to make. The combination of cottage cheese and eggs provides a solid protein base that will keep you full and satisfied. It’s perfect for busy days when you need a nutritious meal that doesn’t compromise on taste and will keep you satiated for hours. It’s also an incredibly versatile option that can be enjoyed for breakfast, lunch, or even as a post-workout snack.

Tips and Tricks for Perfect Wraps

  • Ensure your wraps turn out perfect every time, make sure to grease your parchment paper well to prevent sticking. 
  • Blend the cottage cheese mixture until it’s completely smooth for the best texture. 
  • When baking, keep an eye on the wrap to prevent overcooking; it should be set and slightly golden.

Other High Protein Meals to Try!

If you love this Cottage Cheese Wrap, you’ll definitely want to try some of my other high-protein recipes. 

High Protein Mediterranean Pasta Salad

High Protein Beef and Rice Bowl

Protein French Toast

TERI ANN CARTY

Food Photographer and Recipe Developer based in Toronto, Canada. 

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High Protein Cottage Cheese Wrap and Tuna Salad

High Protein Cottage Cheese Wrap and Tuna Salad is a quick, nutritious meal that's perfect for breakfast or lunch. Follow the recipe as I've made it or customize with your favorite ingredients. It's gluten free, packed with protein and is an amazing post workout option!
5 from 6 votes
Print Pin Rate
Servings: 2
Author: Teri-Ann Carty
Prep Time: 15 minutes
Cook Time: 40 minutes
Total Time: 55 minutes

Equipment

  • cookie sheet, parchment paper, oven, blender

Ingredients

Tuna Salad Ingredients

  • 1 can tuna in water my cats get the water!
  • ¼ cup Greek yogurt more if you desire
  • 1 green onion sliced
  • 1 dill pickle small dice
  • 1 celery stalk small dice
  • 1 tbsp mustard
  • salt and pepper

Cottage Cheese Wrap Ingredients

  • 1 cup cottage cheese
  • 2 eggs
  • ¼ tsp garlic powder
  • ¼ tsp onion powder
  • ¼ tsp paprika
  • ½ tsp oregano dried
  • ¼ tsp salt and cracked pepper

Optional Additional Ingredients

  • ½ avocado smashed
  • 1 handful micro greens or arugula
US Customary - Metric

Instructions

  • Preheat oven to 350°F and line a baking sheet with parchment paper. Grease well to prevent sticking.
  • Blend cottage cheese wrap ingredients until smooth. Pour onto parchment and spread evenly. Bake for 40-45 minutes.
  • While the wrap is baking, drain tuna and add to a bowl. Break up with a fork if chunky. Add remaining tuna salad ingredients and stir to combine. Season to taste.
  • Once the wrap is baked, optionally add smashed avocado and tuna salad. Roll, cut in half, and enjoy!

Nutrition

Serving: 1wrap | Calories: 357kcal | Carbohydrates: 12g | Protein: 38g | Fat: 18g | Saturated Fat: 5g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 8g | Trans Fat: 0.01g | Cholesterol: 213mg | Sodium: 1232mg | Potassium: 700mg | Fiber: 5g | Sugar: 5g | Vitamin A: 798IU | Vitamin C: 8mg | Calcium: 204mg | Iron: 3mg

*Macros are provided as an estimate for convenience. Your final numbers will vary depending on ingredient brands, substitutions, and how you portion the recipe.

23 Responses

  2. 5 stars
    Sounds perfect and I will try it in the next days for sure 🙏👌😋 thank you for sharing 🙏😊🙏

    Reply

  10. 5 stars
    This is a game changer. Not a big fan of cottage cheese but you don’t even taste it.
    My sheet pan curled up so the wrap ended up being thicker at one end, but just flipped it to bake the underside.
    This is so yummy. Will be doing this on repeat. Thank you!!

    Reply

  11. This sounds so good except can I use chicken instead of tuna? Will it taste similar? No tuna here. Thank you!

    Reply

  12. 5 stars
    Thank you for the recipe, I’ve just used its wrapping part for my lunch. It was very easy to make and incredibly tasty. It’s a gem!

    Reply

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