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A slice of high protein tuna melt on a wooden board.
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5 from 1 vote

High Protein Tuna Melt

Easy high-protein tuna melt with cottage cheese, crunchy veggies, sourdough, and melted cheddar. Quick, creamy lunch with 43g protein.
Prep Time5 minutes
Cook Time5 minutes
Total Time10 minutes
Diet: High Protein
Allergen: Dairy, Fish, Gluten
Servings: 2 servings
Calories: 552kcal
Author: Dannii Martin

Ingredients

  • 4 slice Sourdough bread
  • 200 g Tuna canned; drained weight
  • 100 g Fat free cottage cheese
  • 2 Spring onions (Scallions) sliced
  • 40 g Sweetcorn
  • 4 Pickled jalapeños chopped
  • 30 g Light mature cheddar grated
UK Metric Measures - US Customary Measures

Instructions

  • Lightly toast 4 slice Sourdough bread. This matters as it helps the bread stay crisp underneath once you add the topping.
  • In a bowl, combine 200 g Tuna, 100 g Fat free cottage cheese, 2 Spring onions (Scallions), 4 Pickled jalapeños and 40 g Sweetcorn.
  • Spoon the tuna mixture over the toast, going right to the edges.
  • Sprinkle over 30 g Light mature cheddar.
  • Place under a hot grill for 2-4 minutes until the cheese melts and turns golden in spots. Keep an eye on it because it can go from “perfect” to “charcoal” fast.
  • Let it sit for 60 seconds before biting in. The topping sets slightly, and you avoid molten-cheese mouth.

Notes

  • The key is draining everything properly for this cottage cheese tuna melt. If your tuna or sweetcorn is watery, the filling can loosen, and it won’t sit as nicely on the toast.
  • Toast first, always. It stops sogginess and gives you that proper “melt” contrast: crisp base, creamy topping, gooey cheese.
  • To make this even higher in protein, then use a protein sourdough. You can mix some Greek yogurt in with the cottage cheese too.
  • Grate your own cheese if you can. Pre-grated cheese often doesn’t melt quite as smoothly because of anti-caking agents.
  • If your cottage cheese is very wet, tip it into a sieve for a minute before mixing. Some brands are naturally looser than others.

Nutrition

Serving: 2slices | Calories: 552kcal | Carbohydrates: 76g | Protein: 43g | Fat: 8g | Saturated Fat: 3g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 1g | Cholesterol: 40mg | Sodium: 1949mg | Potassium: 529mg | Fiber: 4g | Sugar: 9g | Vitamin A: 743IU | Vitamin C: 6mg | Calcium: 270mg | Iron: 8mg

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