High-Protein Tuna and Cottage Cheese Salad for Muscle Gain

This creamy, high-protein cottage cheese tuna salad delivers about 29 grams of protein per serving by swapping cottage cheese for mayonnaise. It keeps the familiar flavors of a classic tuna salad while making it lighter and more filling.

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Why you’ll love this

After the success of the cottage cheese egg and chicken salads, a tuna salad version felt like the natural next step. Using cottage cheese instead of mayo is an easy trick to boost protein and add creaminess without the heaviness of traditional mayo-based recipes.

Here are a few reasons this recipe is worth trying:

• High in protein: Each serving contains roughly 29 grams of protein, helping you stay satisfied and meet daily protein goals.
• No mayo required: Cottage cheese replaces mayonnaise for creaminess. If you’re hesitant about cottage cheese curds, blending them smooth gives a silky texture.
• Great flavor: This version captures the bright, savory notes you expect from a classic tuna salad.
• Meal-prep friendly: It stores well in the fridge, making it an easy option for grab-and-go lunches during the week.

It’s a simple, flavorful, and nutritious twist on a classic — ideal for prepping ahead.

Ingredients

1. Cottage cheese: Use your preferred type. Whole-milk small-curd cottage cheese works well, but any variety is fine.
2. Canned tuna: White albacore is suggested, but any canned tuna will work.
3. Red onion: Provides a sharp bite; sweet onion or green onions can be substituted.
4. Celery: Adds the classic crunch that complements tuna salad.
5. Dill pickles: Give a tangy, briny contrast. Sweet pickles or capers can be used instead.
6. Garlic: A finely minced or microplaned clove adds fresh depth of flavor.
7. Lemon: Fresh lemon juice brightens the mixture.
8. Dijon mustard: Adds tang and depth; yellow mustard is an alternative if preferred.
9. Fresh herbs: Chives, parsley, or dill all work well.
10. Salt + black pepper: To taste.

How to make cottage cheese tuna salad

1. Blend the cottage cheese: Use a blender or immersion blender in a small container to puree the cottage cheese until smooth and creamy. If you prefer curds, you can skip this step.

2. Mix everything together: In a medium bowl, combine drained tuna, the blended cottage cheese, minced celery, red onion, pickles, dijon mustard, lemon juice, garlic, fresh herbs, salt, and pepper. Stir to combine. If you like a drier salad, start with 1/3 cup cottage cheese and add up to 1/2 cup to reach your preferred consistency. Add hot sauce to taste if you want some heat.

3. Serve and enjoy: Spoon the tuna salad into sandwiches, on crackers, in lettuce wraps, or on a bed of greens. It also pairs well with cucumbers and cherry tomatoes and a drizzle of Italian dressing for a quick salad option.

How to store

Keep leftovers in an airtight container in the refrigerator for up to 4 days.

Variations

• Add diced red bell pepper for extra crunch and color.
• Spice it up with cayenne or minced jalapeño for heat.
• For a sweet-and-salty twist, replace pickles with dried cranberries or diced apple.
• Boost protein by folding in two diced hard-boiled eggs.
• Swap plain Greek yogurt for cottage cheese if you prefer.
• Stir in diced avocado for healthy fats and extra creaminess.
• Serve the salad inside halved mini bell peppers for a nutrient-dense lunch or appetizer.
• Top crackers and finish with a drizzle of olive oil and crushed red pepper for an easy party bite.

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Cottage Cheese Tuna Salad

A flavorful, high-protein tuna salad made with cottage cheese, dijon, garlic, and fresh herbs.

Jamie N, Registered Dietitian

Prep: 10 minutes mins

Servings: 4

Ingredients

• 3 5 oz. cans white albacore tuna, drained well
• 1/3-1/2 cup cottage cheese, start with 1/3 cup if you prefer a drier tuna salad
• 1 stalk celery, minced
• 3 tbsp red onion, minced
• 2-3 tbsp dill pickles or sweet pickles, minced
• 1 tbsp dijon mustard
• 1 tsp lemon juice, more to taste
• 1 garlic clove, finely minced or microplaned
• 2 tbsp fresh chives, parsley or dill
• 1/4 tsp salt, more to taste
• 1/2 tsp black pepper, more to taste
• Hot sauce, optional, to taste

Instructions

• Using a blender or immersion blender in a small container, blend cottage cheese until smooth and creamy. You can also leave the cottage cheese with curds if you want to.
• In a medium bowl, combine drained tuna, blended cottage cheese, celery, red onion, pickles, dijon mustard, lemon juice, garlic, herbs, salt, and pepper. Add hot sauce to taste if desired.
• Serve as a sandwich, with crackers, in a lettuce wrap, or on greens. Store leftovers in an airtight container in the refrigerator for up to 4 days.

Nutrition

Calories: 165kcal
|
Carbohydrates: 3g
|
Protein: 29g
|
Fat: 4g

Nutrition information is automatically calculated and should be used as an estimate.

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