High Protein Cottage Cheese Tuna Salad

High Protein Cottage Cheese Tuna Salad is a quick and easy recipe that’s perfect for a nutritious lunch or light dinner. Combining cottage cheese, Greek yogurt, and tuna, it’s creamy, flavorful, and packed with lean protein. With crunchy celery, tangy gherkins, and fresh herbs, this dish offers a refreshing twist on a classic tuna salad while keeping it low in fat and calories.

Why You’ll Love This Recipe

This tuna salad is not only delicious but also incredibly healthy. The blended cottage cheese and Greek yogurt create a smooth, creamy base that replaces mayonnaise, cutting down on fat while boosting protein. It’s naturally gluten-free, rich in flavor, and comes together in just 5 minutes. Perfect for meal prep, quick lunches, or a satisfying post-workout snack, this recipe is versatile and can be enjoyed on its own, in a sandwich, or with crisp salad greens.

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

• 200 g canned tuna, drained

• 100 g fat-free cottage cheese

• 115 g fat-free Greek yogurt

• Juice of ½ lemon

• 1 teaspoon Dijon mustard

• 1 rib celery, finely diced

• 50 g red onion, finely diced

• 5 g fresh chives, finely chopped

• 35 g gherkins, diced

• 1 pinch sea salt

• 1 pinch ground black pepper

Directions

1. Add cottage cheese, Greek yogurt, Dijon mustard, and lemon juice to a blender. Blend until smooth and creamy.

2. In a large bowl, combine the tuna, celery, red onion, chives, and gherkins.

3. Pour the blended cottage cheese mixture over the tuna and vegetables.

4. Season with sea salt and black pepper. Mix well until everything is evenly coated.

5. Serve immediately, or refrigerate until ready to enjoy.

Servings and timing

• Yield: 4 servings

• Prep Time: 5 minutes

• Total Time: 5 minutes

Variations

• Leave the cottage cheese unblended for extra texture.

• Add diced bell peppers, cucumbers, or cherry tomatoes for freshness.

• Stir in cooked pasta for a high-protein tuna pasta salad.

• Swap Dijon mustard with whole-grain mustard for more tang.

• Add a dash of hot sauce or chili flakes for a spicy kick.

Storage/Reheating

Store the tuna salad in an airtight container in the refrigerator for up to 3 days. Stir before serving, as the dressing may separate slightly. This recipe is served cold and does not require reheating.

FAQs

Can I use flavored Greek yogurt?

It’s best to use plain yogurt to avoid adding sweetness or unwanted flavors.

Can I make this recipe ahead of time?

Yes, it keeps well in the fridge for up to 3 days, making it perfect for meal prep.

Do I need to blend the cottage cheese?

Blending creates a smooth dressing, but you can leave it lumpy for added texture.

What can I serve this tuna salad with?

Enjoy it with crackers, on whole-grain toast, in a wrap, or over mixed greens.

Can I use canned salmon instead of tuna?

Yes, canned salmon works just as well and adds healthy omega-3s.

Is this recipe kid-friendly?

Yes, just leave out the onions or gherkins if your kids prefer milder flavors.

How can I make it spicier?

Add hot sauce, cayenne pepper, or diced jalapeños for heat.

Can I use full-fat cottage cheese?

Yes, full-fat versions work too and make the salad creamier.

Is this salad low-carb?

Yes, it’s naturally low in carbohydrates and fits well in a low-carb diet.

How much protein does it have?

Each serving provides about 16 grams of protein, making it a great high-protein option.

Conclusion

High Protein Cottage Cheese Tuna Salad is a light, refreshing, and nutritious twist on classic tuna salad. With creamy cottage cheese, Greek yogurt, and plenty of crunchy vegetables, it delivers flavor and protein without the heaviness of mayonnaise. Ready in just 5 minutes, this versatile dish is ideal for quick lunches, meal prep, or healthy snacks.