Tuna and cottage cheese toast

Name: Tuna and cottage cheese toast
Total time: 8 min
Yield: 1 serving
Cuisine: Home cooking
Ingredients: Canned tuna — 70 g; Cottage cheese 5% (tvorog) — 60 g; Whole-grain bread — 60 g; Cucumbers — 50 g; Green onions — 5 g; Lemon — 5 g; Salt — 1 g

A hearty whole-grain bread sandwich with tuna, cottage cheese and cucumber.

Time: 8 min
Serving: 298 kcal
Ingredients: ≈ 5,22 zł
Protein: 33 g

Healthy High protein Quick No cooking

Ingredients

1 Canned tunapack 170 g ≈ 5,74 zł 70 g
2 Cottage cheese 5% (tvorog)pack 300 g ≈ 4,77 zł 60 g
3 Whole-grain breadpack 350 g ≈ 6,58 zł 60 g
4 Cucumbers≈ 7,67 zł per kg 50 g
5 Green onionspack 50 g ≈ 3,17 zł 5 g
6 Lemon≈ 15,20 zł per kg 5 g
7 Salt 1 g

Grey rows are pantry staples: salt, oil, spices. They are not counted in the serving price.

Method

Wash the cucumber⁴ and slice it into 0.5 cm rounds.
Mash the tuna with the cottage² cheese, add lemon⁶, salt and finely chopped onion.
Spread the mixture on the bread, top with cucumber⁴ rounds.
Serve immediately on a plate; if desired, garnish with herbs.

Tips

Why it works: Mash the tuna with cottage cheese to bind the filling and prevent it from sliding off the bread when you eat it. If it’s too loose, the sandwich falls apart.
Substitutions: Use feta (50g) instead of cottage cheese for a sharper taste, or swap cucumber for thinly sliced bell pepper (50g) if you prefer a sweeter crunch.
Common mistakes: Overmixing the filling makes it dry and crumbly. Stop as soon as the lemon and onion are evenly distributed.
Storing and reheating: Eat fresh; the bread sogs within 2 hours. If storing, wrap tightly in parchment and refrigerate for 1 day, then toast before serving.
Serve with: Pair with a strong black coffee or green tea to cut through the richness of the tuna and cottage cheese.

In short

Marked healthy: the planner picks it more often for the goals “lose weight” and “eat well”.

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Nutrition

Per serving and share of 2000 kcal

Calories	298 kcal	15%
Protein	33 g	44%
Fat	6 g	8%
Carbs	29 g	11%
Per 100 g	119 kcal

Cost

≈ 5,22 złper serving

Average supermarket prices, Eurostat: country price level × HICP by group, August 2026. Your store will differ: products come in packs and each chain sets its own prices. The priciest item here is canned tuna.

You will need

A knife and a bowl, no stove.

Plan a week

The planner adds the other meals to fit your budget and goal and builds the shopping list.

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