If you’re looking for a delicious, high protein, nutritious twist on the viral Joe & the Juice Tunacado, this cottage cheese tunacado recipe is the perfect choice. Combining the creaminess of cottage cheese, the richness of avocado, and the savory goodness of tuna, this dish is packed with protein, healthy fats, and loads of flavor. Whether you’re following a high-protein diet or just looking for a wholesome meal, the cottage cheese tunacado is a fantastic option at 52g of protein.
The inspiration for this cottage cheese tunacado recipe comes from one of my favorite cafe chains, Joe and the Juice. Known for their fresh and healthy options, Joe and the Juice popularized the "tunacado" sandwich, combining tuna and avocado in a simple yet delicious way. While their version is a sandwich on crispy bread, I wanted to put a healthier, protein-packed spin on the viral sandwich by incorporating cottage cheese. This is a great way to recreate this Joe and the Juice favorite at home, all while boosting the protein content!
This cottage cheese wrap trend has gained popularity for its high-protein, low-carb benefits, offering a healthy, delicious alternative to traditional wraps or bread. If you like the idea of using cottage cheese instead of traditional wraps for a high protein alternative, try making my Cottage Cheese Breakfast Tacos (close to my most viral recipe on social media).
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Ingredients
Low fat Cottage Cheese - I love using cottage cheese in this recipe because it’s a great source of protein and keeps the wrap light yet satisfying. Plus, when mixed with egg white, it helps form a delicious base for the wrap, crisping up perfectly when baked.
Egg White - Egg whites act as a binding agent for the cottage cheese mixture. It not only helps the wrap hold its shape but also adds extra protein. I find that using egg white keeps the wrap light and airy, without overwhelming the other flavors.
Italian Seasoning - Adding Italian seasoning to the cottage cheese tunacado wrap brings some flavor with every bite.
Tuna - Tuna is the star of the cottage cheese tunacado, providing a savory, umami flavor that pairs well with the creamy ingredients. It’s a fantastic source of lean protein and healthy omega-3 fatty acids, making this meal both tasty and nutritious.
Avocado - Avocado brings a rich, buttery texture to the cottage cheese tunacado wrap. Not only does it add healthy fats, but its smooth texture contrasts perfectly with the crispy wrap, making each bite indulgent and satisfying.
Tomato - I like to use fresh tomato slices for their juiciness and natural sweetness. They add a refreshing balance to the richness of the tuna and avocado in the cottage cheese tunacado.
Spring Onions (Green onions) - Chopped spring onions add a mild, sharp bite that elevates the flavor of the tuna mixture. Their freshness complements the creamy and savory elements in the cottage cheese tunacado wrap.
Fresh dill - Fresh dill adds a burst of freshness to the tuna mixture. It’s one of my favorite herbs to pair with fish dishes, and in this cottage cheese tunacado, it brings a bright and zesty flavor that cuts through the richness of the avocado and cottage cheese.
Pesto - The nutty, garlicky flavor of pesto is so delicious when added to the cottage cheese tunacado. I think it pairs really well! Sometimes I like to use homemade pesto to level the cottage cheese tunacado up!
Mayonnaise - A little mayonnaise in the tuna mixture keeps everything moist and creamy, making the cottage cheese tunacado even more satisfying. It’s all about balance, and the mayo gives just the right amount of richness.
See recipe card for quantities.
Tips to making this recipe successful
Don't be scared of how it looks! - The cottage cheese wrap may not turn golden brown depending on if you make it in the oven or air fryer, but don’t worry! Even without deep browning, the wrap should still crisp up nicely as it cools. The texture will be just right after cooling, so don't overbake waiting for color.
Avoid Spreading Too Thin - When spreading the cottage cheese mixture, make sure it’s not too thin. A thicker layer helps create a sturdier wrap that won’t break when folding. If spread too thin, the wrap may become too fragile, making it harder to handle and fill.
Handling Excess Liquid - Some cottage cheese brands release more liquid during baking. If you notice liquid pooling, remove the wrap halfway through baking and carefully dab it with a paper towel. Gently reshape the wrap with a spatula to ensure it bakes evenly and stays firm.
Cooling is Key - Allow the wrap to cool fully for 5-10 minutes before assembling. This prevents the wrap from breaking when adding the filling. A cooled wrap holds its structure better, making it easier to fold and enjoy without falling apart.
Instructions
Preparing the Cottage Cheese
- Spread the cottage cheese mixture onto a parchment-lined baking sheet in the shape of a large rectangle. Sprinkle with Italian seasoning. Bake in the oven or air fryer for 20-35 minutes, depending on your equipment. I find it only takes 20 minutes in the air fryer. Keep an eye on it and take it out half way to check on it and dab up any excess liquid (depending on cottage cheese brand) —once golden and firm, let the wrap cool for 5-10 minutes to avoid breaking when assembling the cottage cheese tunacado.
Assembling the Cottage Cheese Tunacado
- Step 1: While the wrap cools, combine the tuna, dill, chopped spring onions, mayonnaise, and a pinch of black pepper in a bowl. Mix well until fully combined into a creamy tuna mousse. Separately, slice the tomato and avocado.
- Once the wrap is cool, carefully peel off the parchment paper. Spread 1 tablespoon of pesto on one side of the wrap for an extra layer of flavor. Add the tuna mixture, spreading it evenly. Top with tomato and avocado slices. I recommend layering both the pesto and tuna on the same side to ensure the top stays crispy while the cottage cheese tunacado stays flavorful.
5. Step 5: Fold the wrap carefully, cut in half, and your cottage cheese tunacado is ready to enjoy! The combination of textures and flavors in this cottage cheese tunacado is sure to make it a new favorite. It is the perfect high protein lunch or healthy high protein snack.
Hint: When baking the cottage cheese wrap, make sure to use parchment paper for easy removal. It prevents the wrap from sticking, ensuring it stays intact when assembling your cottage cheese tunacado. Don't worry about the cottage cheese bread breaking, the wrap will still taste delicious.
Substitutions
Cottage Cheese - Instead of low fat cottage cheese you can use regular cottage cheese, the results will be similar! You can also skip the cottage cheese part altogether and just use crispy flatbread or sourdough bread.
Egg White: Use flaxseed gel (made by mixing ground flaxseeds with water) as a plant-based alternative. This works well as a binder and keeps the wrap light.
Italian Seasoning: Swap Italian seasoning for mixed herbs or dried oregano if you prefer a simpler flavor profile. I like using Italian seasoning because it adds complexity without overpowering the dish.
Tuna: Cooked shredded chicken is a great substitute, offering the same protein punch with a milder flavor.
Avocado: Mashed chickpeas work well if you want to reduce the fat content while keeping a creamy consistency. I like avocado for its healthy fats, but chickpeas add a similar creaminess.
Tomato: Roasted red peppers are an excellent alternative, adding sweetness and a slight char. They’re my go-to when I want a smokier flavor profile in the wrap.
Spring Onions: Red onion can be used instead for a sharper bite. I like spring onions for their subtle flavor, but red onions give a more intense, zesty kick.
Dill: Fresh parsley or cilantro (coriander) can replace dill. I enjoy dill’s distinct flavor, but parsley or cilantro works well if you're after a more neutral, fresh herb taste.
Pesto: You can use vegan pesto or substitute hummus if you want to cut down on the oil. Hummus gives a creamy texture and a rich, earthy flavor, though I love pesto for its nutty and garlicky depth.
Mayonnaise: Try Greek yogurt or mashed avocado for a healthier alternative. Both add creaminess, but I like mayo for its classic richness that keeps the tuna filling moist and flavorful.
Variations
Spicy - Add hot sauce and chopped jalapeños to the cottage cheese tunacado mixture. I do this often as I love the way the pickled jalapeños taste in the mixture and the crunch they give
Mediterranean - Swap the Italian seasoning for a mix of oregano and thyme, and replace the pesto with hummus. Add cucumber slices and olives to the cottage cheese tunacado filling for a fresh, Mediterranean-inspired twist.
Smoked Salmon - Replace tuna with smoked salmon for a luxurious upgrade. Add a squeeze of lemon juice and capers to the filling and use cream cheese instead of pesto. The smoky flavor pairs beautifully with the creamy cottage cheese and avocado.
Tacos - Instead of making the Cottage cheese in to a bread why not try making cottage cheese tacos with my Cottage Cheese Taco Recipe.
Equipment
Air fryer or Oven - I use my wonder oven for both as it has both a bake and air fry option
Cutting board
Knife
2 mixing bowls - one for the cottage cheese mix and one for the tunacado mix
Storage
This cottage cheese tunacado is best enjoyed fresh, but you can store components separately if needed. Once the wrap is baked and cooled, you can store it in an airtight container for up to 2 days in the fridge. Make sure the wrap is completely cool before storing to prevent moisture build-up, which can make it soggy. The wrap will likely break easier if stored in the fridge but will still taste good. The tuna filling can also be stored in a sealed container in the fridge for 2-3 days. To reassemble, let the wrap come to room temperature before adding the filling to maintain its structure.
It’s not recommended to freeze this dish, as the texture of both the cottage cheese wrap and avocado can become compromised after thawing.
Top Tip
Cool the wrap fully before assembling. Let the cottage cheese wrap cool for at least 5-10 minutes. This prevents it from breaking apart when adding the filling. A cooled wrap is much easier to handle and fold.
FAQ
Yes, the tunacado from Joe and the Juice is healthy. It offers a good balance of protein, healthy fats from tuna and avocado, and essential nutrients, making it a nutritious meal option.
Cottage cheese has a mild, slightly tangy flavor with a creamy yet slightly lumpy texture. Its neutral taste makes it versatile in both savory and sweet dishes.
Cottage cheese is healthy. It’s high in protein, low in fat (especially in low-fat varieties), and packed with essential nutrients like calcium and B vitamins, making it a great addition to a balanced diet.
Related
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Pairing
These are my favorite dishes to serve with this Cottage Cheese Tunacado:
Recipe
Cottage cheese Tunacado (Joe & the Juice Style)
Equipment
- Cutting board
- Knife
- 2 mixing bowls
Ingredients
- 200 g Low fat cottage cheese
- 1 egg white
- 1 teaspoon Italian seasoning
- 100 g tuna
- ½ avocado
- ½ tomato
- 2 spring onions chopped
- 5 g dill chopped
- 1 tablespoon pesto
- 1 tablespoon mayonnaise
Instructions
- Preheat your oven or air fryer to 400°F (200°C). In a bowl, whisk together cottage cheese and egg white until smooth. For a more blended texture, you can use a food processor, but I personally prefer a chunkier mixture as it gives the cottage cheese tunacado a better texture when baked.200 g Low fat cottage cheese, 1 egg white
- Spread the cottage cheese mixture onto a parchment-lined baking sheet in the shape of a large rectangle. Sprinkle with Italian seasoning. Bake in the oven or air fryer for 20-35 minutes, depending on your equipment. I find it only takes 20 minutes in the air fryer. Keep an eye on it—once golden and firm, let the wrap cool for 5-10 minutes to avoid breaking when assembling the cottage cheese tunacado.1 tsp Italian seasoning
- While the wrap cools, combine the tuna, dill, chopped spring onions, mayonnaise, and a pinch of black pepper in a bowl. Mix well until fully combined into a creamy tuna mousse. Separately, slice the tomato and avocado.100 g tuna, 2 spring onions, 5 g dill, 1 tbsp mayonnaise
- Once the wrap is cool, carefully peel off the parchment paper. Spread 1 tablespoon of pesto on one side of the wrap for an extra layer of flavor. Add the tuna mixture, spreading it evenly. Top with tomato and avocado slices. I recommend layering both the pesto and tuna on the same side to ensure the top stays crispy while the cottage cheese tunacado stays flavorful.½ avocado, ½ tomato, 1 tbsp pesto
- Fold the wrap carefully, cut in half, and your cottage cheese tunacado is ready to enjoy! The combination of textures and flavors in this cottage cheese tunacado is sure to make it a new favorite. It is the perfect high protein lunch or healthy high protein snack.
Notes
Nutrition
