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A creamy and tangy tuna salad packed with lean protein from cottage cheese, Greek yogurt, and canned tuna, combined with crunchy vegetables and bright flavors. Perfect for a quick healthy lunch or post-exercise refuel.

  • Total Time: 10 minutes
  • Yield: 4 servings 1x

Ingredients

Scale
  • 200 g (7 oz) canned tuna, drained weight
  • 100 g (0.5 cups) fat-free cottage cheese
  • 115 g (0.5 cups) 0% fat-free Greek yogurt
  • Juice of 0.5 lemon
  • 1 teaspoon Dijon mustard
  • 1 rib celery, finely diced
  • 50 g (0.33 cups) red onion, finely diced
  • 5 g (1.5 tablespoons) fresh chives, finely chopped
  • 35 g (0.25 cups) gherkins, diced
  • 1 pinch sea salt
  • 1 pinch ground black pepper

Instructions

  1. Blend 100 g fat-free cottage cheese, 115 g 0% fat-free Greek yogurt, 1 teaspoon Dijon mustard, and juice of half a lemon until smooth.
  2. Finely dice 1 rib celery, 50 g red onion, 5 g fresh chives, and 35 g gherkins.
  3. Drain 200 g canned tuna well, pressing or wrapping in paper towels to remove excess liquid.
  4. Pour the dressing into a mixing bowl, add the drained tuna and all diced vegetables, and season with a pinch of sea salt and ground black pepper.
  5. Gently stir until evenly combined, taste, and adjust seasoning if needed.

Notes

Ensure canned tuna is well drained to avoid sogginess., Blend cottage cheese and Greek yogurt until smooth for a silky texture; blend less for more texture., Start with a small pinch of salt due to saltiness of tuna and gherkins; adjust to taste., For drier texture, reduce cottage cheese and yogurt by one third; or add olive oil for richness., Chop vegetables uniformly for balanced texture., Add hot sauce, red pepper flakes, or smoked paprika for spice; add gradually and taste., Boost protein by folding in hard-boiled egg, quinoa, or white beans., Do not freeze salad due to separation of dairy and vegetables after thawing., Store leftovers in airtight container in refrigerator for up to 2 days; stir before serving., Serve stuffed in avocado halves, cucumber slices, on crackers, or in wraps., Garnish with chopped parsley, chives, or a lemon wedge for brightness.

  • Author: Laura
  • Prep Time: 10 minutes
  • Cook Time: 0 minutes
  • Category: Salad

Nutrition

  • Serving Size: approximately 1/4 of prepared salad
  • Calories: Approx. 180 calories per serving
  • Fat: Approximately 1.5 grams per serving
  • Carbohydrates: Approximately 6 grams per serving
  • Protein: Approximately 30 grams per serving