High-Protein Roll with Cucumber & Turkey
Most sandwich spreads are caloric dead weight. Cottage cheese mixed with a teaspoon of chili sauce changes that equation, turning the spread itself into a protein source. Layered with turkey breast and fresh cucumber on a whole wheat bun, this roll delivers 17 grams of protein from just 227 calories, with 30 percent of its energy coming from protein alone. Three minutes, no cooking, five ingredients.
Ingredients
- cottage cheese, 4% milkfat 3 tablespoons
- chili sauce 1 teaspoon
- cucumber 0.25
- bun, whole wheat 1
- turkey breast 2 slices
Method
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Mix the cottage cheese and chili sauce together in a small bowl.
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Slice the cucumber.
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Halve the roll and spread the bottom half with the cottage cheese mixture. Layer on the turkey breast and cucumber slices. Season with pepper and salt. Top with the other half of the roll.
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Serve the high-protein roll on a plate.
Stir the chili sauce into the cottage cheese with a fork rather than a spoon. The tines break down larger curds and blend the sauce more evenly, giving you a smoother spread that holds the toppings in place.
Behind this recipe
Is 17 grams of protein enough for one sitting?
The popular claim that your body can only use 30 grams of protein per meal was based on a misread of leucine oxidation data. A 2023 analysis published in Cell Reports Medicine tracked total protein use over a full day and found muscle-building continued well beyond that threshold, with no per-meal ceiling detected. Seventeen grams registers the same way any dose does. If you are eating multiple meals across the day, each one contributes to the total without a cutoff.
Can I use cream cheese instead of cottage cheese?
You can, but the swap costs you protein and adds calories. Three tablespoons of cottage cheese (4% milkfat) have roughly 4 to 5 grams of protein and about 30 calories. The same amount of cream cheese has about 2 grams of protein and over 70 calories. The cottage cheese also gives a lighter, tangier base that pairs well with the chili sauce heat.
Does this work as a meal prep option?
Partly. You can mix the cottage cheese and chili sauce spread the night before and store it sealed in the fridge. But assemble the roll right before eating. Cucumber releases moisture over time, and the bun will turn soggy within a few hours if assembled in advance. Keep components separate until you are ready to eat.
