Makes: *2 servings*
Per Serving: 45g Protein | 385 Cal

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Craving something warm, crispy, cheesy, and high in protein? Let me introduce you to the ultimate nostalgic-meets-nutritious meal: the High-Protein Tuna & Cheddar Quesadilla. If you grew up eating tuna melts, grilled cheese, or anything that oozes comfort from a skillet, this recipe will feel like home—but upgraded. It’s the kind of food that makes you feel like you’re indulging, when really, you’re fueling.

Whether you’re short on time, short on groceries, or just short on inspiration, this quick 10-minute meal is here to save the day. It’s ideal for a solo lunch, a post-workout refuel, or a lazy dinner that still meets your macros. And best of all, it's made from pantry staples you probably already have on hand.

Let’s be honest—most high-protein recipes can feel overly complicated or bland. Not this one. We’re talking creamy tuna, tangy pickles, sharp cheddar, and that crispy tortilla crunch—all with a whopping 45 grams of protein per serving.

Why You'll Love This Recipe

High-Protein: 45 grams of protein per quesadilla makes this a muscle-building powerhouse.
Quick & Easy: 10 minutes start to finish, no fancy techniques needed.
Comfort Food Vibes: Think tuna melt meets grilled cheese—warm, melty, and delicious.
Budget-Friendly: Pantry staples and affordable ingredients.
Flexible: Use Greek yogurt or mayo, swap red onion for scallions, and adjust cheese to preference.

Ingredients (Makes 2 Quesadillas)

1 (5 oz) can tuna in water, drained
4 tbsp nonfat Greek yogurt (or light mayo)
2 tsp Dijon mustard (optional, but adds depth)
1/4 cup finely diced red onion or scallions
8 pickle chips or 1 pickle spear, finely chopped
2 green onion sprigs, chopped
Salt + pepper to taste
1/2 cup reduced-fat shredded sharp cheddar or 4 deli slices
2 high-protein or whole wheat tortillas
Spray oil or olive oil for the pan

Instructions

In a medium bowl, mix the tuna, Greek yogurt (or mayo), Dijon mustard, red onion or scallions, pickles, and green onion. Season to taste with salt and pepper.
Lay out your tortillas. On half of each, spread a generous layer of the tuna mixture.
Sprinkle each with 1/4 cup shredded cheddar or place 2 slices over the tuna mix.
Fold the tortillas in half.
Heat a nonstick skillet over medium heat. Lightly coat with oil spray.
Cook each quesadilla 2–3 minutes per side until golden and crispy.
Let them rest 1–2 minutes before slicing (this helps everything stay intact).

Macros (per quesadilla):

385 calories
45g protein
20g carbs
15g fat

Make It Your Own

Add Veggies: Try adding chopped spinach or diced tomatoes to the mix.
Spice It Up: Add a pinch of cayenne, hot sauce, or jalapeños.
Switch Up the Cheese: Pepper jack, mozzarella, or gouda would all be delicious.
Lower the Carbs: Use a low-carb tortilla or wrap.

Serving Suggestions

Pair with a light side salad or roasted veggies.
Serve with a dollop of Greek yogurt, salsa, or a smear of Dijon on the side.
Great on its own as a protein-packed snack or meal

FAQs

Yes! You can mix the tuna filling in advance and store it in the fridge for up to 3 days. Assemble and cook when ready to eat.
Absolutely. Salmon adds healthy omega-3s and pairs beautifully with cheddar.
Yes, it makes a great on-the-go meal. Let it cool completely, wrap tightly, and store in the fridge.
Look for brands like Mission Protein, EggLife, or Hero Bread for lower-carb, high-protein options.
Yes! Use a dairy-free yogurt alternative and vegan cheddar shreds.

Final Thoughts

This High-Protein Tuna & Cheddar Quesadilla proves that nourishing meals don’t have to be boring, bland, or time-consuming. With just a few pantry staples and less than 10 minutes, you can whip up a cheesy, protein-packed lunch that hits the spot and supports your goals

Want more high-protein, low calorie recipes? Grab a copy of my high-protein COOKBOOK here!

And don’t forget to share your creations and tag me on Instagram or Tiktok!