Cottage Cheese Tuna Salad Wraps (Quick Protein Lunch)
A light, creamy, and high-protein lunch made with tuna, cottage cheese, and fresh veggies wrapped in soft tortillas or lettuce leaves. This healthy meal is low in calories, rich in protein, and ready in minutes — perfect for busy days, weight management, or post-workout fuel.
Time Required
Prep Time: 10 minutes
Cook Time: 0 minutes
Total Time: 10 minutes
Servings: 2 wraps
Ingredients
For the Tuna Cottage Cheese Filling
1 cup canned tuna (drained well)
½ cup cottage cheese (full-fat or low-fat)
2 tbsp Greek yogurt (optional for extra creaminess)
1 tbsp lemon juice
1 tbsp olive oil (optional)
2 tbsp red onion (finely chopped)
2 tbsp celery (finely chopped)
1 tbsp fresh parsley or dill (optional)
Salt and black pepper to taste
¼ tsp chili flakes or paprika (optional)
For the Wraps
2 whole wheat tortillas or large lettuce leaves (low-carb option)
½ cup lettuce or spinach
Sliced cucumbers or tomatoes (optional)
Instructions
Step 1: Make the Tuna Salad
In a bowl, combine drained tuna and cottage cheese.
Add Greek yogurt (if using), lemon juice, olive oil, onion, celery, and herbs.
Season with salt, pepper, and chili flakes.
Mix until creamy but still slightly chunky.
Step 2: Assemble Wraps
Lay tortillas flat (or prepare lettuce leaves).
Add lettuce or spinach.
Spoon tuna mixture down the center.
Add cucumbers or tomatoes if desired.
Step 3: Wrap & Serve
Fold in sides and roll tightly.
Slice in half and serve immediately.
Serving Ideas
Serve with fresh fruit or a side salad.
Pair with roasted vegetables.
Add avocado slices for extra healthy fats.
Nutritional Information (Per Wrap — Approx.)
Calories: 280–320 kcal
Protein: 28–32 g
Carbohydrates: 18–22 g
Fat: 10–14 g
Fiber: 3–5 g
(Values vary depending on tortilla and dairy choice.)
Frequently Asked Questions
Can I make this ahead of time?
Yes. Store the tuna mixture in the fridge for up to 2 days. Assemble wraps just before eating.
Can I skip the cottage cheese?
You can replace it with Greek yogurt, mashed avocado, or light mayonnaise.
How can I make it low-carb?
Use lettuce wraps instead of tortillas.
Can I add more vegetables?
Absolutely — try shredded carrots, bell peppers, or corn.
Is this good for weight loss?
Yes, it’s high in protein, filling, and relatively low in calories.