Cottage Cheese Tuna Salad | High Protein Meal Prep (Print Version)
Cottage cheese tuna salad packed with protein, ready in 10 minutes. Great for meal prep, low-carb lunches, or a quick high-protein snack.
# Recipe Info:
Prep Time: 10 Minutes minutes
Cook Time: 30 Minutes minutes
Total Time: 40 minutes
Servings: 2 Servings
Difficulty: Beginner
Cuisine: American
Dietary: Gluten-Free, Diabetic-Friendly, Low-Fat
# Ingredients:
→ High Protein Base
01 -
2 cans (5 oz each) chunk light tuna in water, drained
02 -
3/4 cup full-fat cottage cheese
03 -
2 hard-boiled eggs, chopped
→ Crisp Garden Mix
04 -
2 stalks celery, finely diced
05 -
1/4 cup red onion, finely diced
06 -
1/2 cup English cucumber, diced
07 -
1/4 cup cherry tomatoes, halved
08 -
2 tbsp fresh parsley, chopped
→ Creamy Tangy Dressing
09 -
2 tbsp plain Greek yogurt
10 -
1 tbsp Dijon mustard
11 -
1 tbsp fresh lemon juice
12 -
1 tsp apple cider vinegar
13 -
1/2 tsp garlic powder
→ Seasoning & Finish
14 -
1/4 tsp smoked paprika
15 -
1/4 tsp onion powder
16 -
Salt and pepper to taste
17 -
1 tbsp capers, drained
# Instructions:
01 -
Open both 5 oz cans of chunk light tuna and drain thoroughly. Press the tuna firmly against the can lid or use a strainer to remove as much water as possible. Transfer to a large mixing bowl and break apart any large chunks with a fork.
02 -
Finely dice 2 stalks of celery, 1/4 cup red onion, and 1/2 cup English cucumber into small, uniform pieces. Halve 1/4 cup cherry tomatoes and roughly chop 2 tbsp fresh parsley. Uniform cuts ensure every bite of this High Protein Cottage Cheese Tuna Salad is perfectly balanced.
03 -
In a small bowl, whisk together 2 tbsp plain Greek yogurt, 1 tbsp Dijon mustard, 1 tbsp fresh lemon juice, 1 tsp apple cider vinegar, and 1/2 tsp garlic powder until completely smooth and creamy. This tangy dressing is what makes this Quick Meal Prep recipe so irresistible.
04 -
Add 3/4 cup full-fat cottage cheese and 2 chopped hard-boiled eggs directly into the bowl with the drained tuna. Gently fold everything together, keeping some texture intact. This powerful trio forms the high-protein foundation of your High Protein Cottage Cheese Tuna Salad.
05 -
Add all the prepped vegetables — celery, red onion, cucumber, cherry tomatoes, and parsley — into the protein base. Pour the creamy tangy dressing over the top and fold gently with a spatula until every ingredient is evenly coated without mashing the eggs or tomatoes.
06 -
Sprinkle in 1/4 tsp smoked paprika, 1/4 tsp onion powder, and salt and pepper to taste. Fold in 1 tbsp drained capers for a briny, savory punch. Taste and adjust seasoning as needed. Season your High Protein Cottage Cheese Tuna Salad generously — proper seasoning elevates every ingredient.
07 -
For the best High Protein Cottage Cheese Tuna Salad Quick Meal Prep results, cover the bowl with plastic wrap and refrigerate for at least 10 minutes before serving. This resting time allows the flavors to meld beautifully, making each bite more cohesive and delicious.
08 -
Divide the salad evenly between 2 bowls or meal prep containers. Serve over leafy greens, stuffed into whole grain wraps, scooped onto rice cakes, or alongside whole grain crackers. Garnish with an extra pinch of smoked paprika and a few fresh parsley leaves for a beautiful presentation.
# Notes:
01 -
Storage Tip: Store your High Protein Cottage Cheese Tuna Salad in an airtight container in the refrigerator for up to 3 days. Stir gently before serving as some liquid may separate from the cottage cheese overnight.
02 -
Substitution Tip: Swap full-fat cottage cheese for low-fat if you prefer fewer calories, or use 2% Greek yogurt in place of the dressing's plain Greek yogurt. Canned salmon works beautifully as a substitute for tuna with a richer flavor profile.
03 -
Meal Prep Tip: This recipe doubles easily — simply scale all ingredients by two and store in individual portioned containers for a full week of high-protein lunches. Keep the cherry tomatoes separate until serving to prevent excess moisture.
04 -
Serving Tip: For an extra protein boost, serve this salad on top of a bed of arugula or spinach, or stuff it into halved avocados. A squeeze of extra fresh lemon juice right before eating brightens all the flavors instantly.
# Tools You'll Need:
01 -
large mixing bowl
02 -
can opener
03 -
cutting board
04 -
chef's knife
05 -
measuring cups
06 -
measuring spoons
07 -
mixing spoon
08 -
meal prep containers
# Nutrition Facts (Per Serving):
Calories: 320 kcal
Total Fat: 9 g
Total Carbohydrate: 8 g
Protein: 52 g