Cottage Cheese Tuna Salad
This salad combines creamy cottage cheese with protein-rich tuna, fresh vegetables, and zesty seasonings for a satisfying, low-calorie meal. Perfect for lunch, a quick snack, or a light dinner, it’s rich in protein, fiber, and healthy fats, making it ideal for a Mediterranean-inspired diet.
Prep Time: 10 minutes
Cook Time: 0 minutes
Total Time: 10 minutes
Servings: 2
Ingredients
1 can (150 g / 5 oz) tuna in water, drained
½ cup low-fat cottage cheese
½ small red onion, finely chopped
½ cucumber, diced
1 small tomato, diced
1 tbsp fresh parsley, chopped
1 tsp lemon juice (fresh)
1 tsp olive oil
Salt & black pepper, to taste
Optional: ½ tsp Dijon mustard or capers for extra tang
Instructions
Prepare the Tuna:
Drain tuna and flake it with a fork in a mixing bowl.
Combine Ingredients:
Add cottage cheese, chopped onion, cucumber, tomato, parsley, olive oil, lemon juice, salt, and pepper.
Optional: stir in Dijon mustard or capers for more flavor.
Mix Well:
Gently mix all ingredients until evenly combined. Taste and adjust seasoning.
Serve:
Serve immediately on a bed of greens, in a whole wheat pita, or with whole-grain crackers.
Chill in the fridge for 15–20 minutes for a cooler, firmer salad.
Tips & Notes
Make Ahead: Prepare up to 1 day in advance and store in an airtight container in the fridge.
Low-Calorie Option: Use low-fat or fat-free cottage cheese.
Extra Protein: Add a boiled egg or chickpeas for additional protein.
Flavor Variations: Mix in chopped celery, bell peppers, or olives for extra crunch and flavor.
Frequently Asked Questions
Q: Can I use canned salmon instead of tuna?
A: Yes, canned salmon works well and adds healthy omega-3 fats.
Q: Can this salad be made vegan?
A: Use a plant-based cottage cheese alternative and replace tuna with chickpeas or mashed tofu.
Q: Can I turn this into a sandwich?
A: Absolutely—use it as a filling for whole-grain bread, wraps, or lettuce cups.
Nutritional Information
Calories: ~220 kcal
Protein: 28 g
Carbohydrates: 6 g
Fiber: 2 g
Fat: 8 g
Saturated Fat: 2 g
Sugar: 3 g
Sodium: 280 mg