HomeRecipesTuna + cottage cheese wrap (32 g protein)

lunch

Tuna + cottage cheese wrap (32 g protein)

Lunchbox-friendly wrap that doubles up protein sources for a serious portable lunch.

7 min total 1 serving Reviewed by Dr. Jane Novak, MD

380

kcal

32

protein (g)

28

carbs (g)

12

fat (g)

GLP-1 friendliness

Holds up in a lunch box. Avoid the high-mayo classic tuna salad — heavy fats slow gastric emptying and worsen nausea.

Ingredients

  • 1 can (5 oz)water-packed tuna, drained
  • ¼ cupcottage cheese, 2%
  • 1 tbspGreek yogurt
  • 1 tspdijon mustard
  • 1whole-wheat tortilla, low-carb
  • ½ cupspinach
  • to tastesalt, pepper, lemon

Steps

  1. 1

    Mix tuna, cottage cheese, yogurt, and mustard in a bowl.

  2. 2

    Season with salt, pepper, and a squeeze of lemon.

  3. 3

    Spread spinach on the tortilla, top with the tuna mix, and roll tightly.

Published 2026-04-06. Reviewed by Dr. Jane Novak, MD.