High Protein Tuna Spread (Cottage Cheese Tuna Salad)

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5 from 5 votes

High Protein Tuna Spread (Cottage Cheese Tuna Salad)

The best high-protein Tuna Spread made with hard-boiled eggs, cottage cheese, veggies and a touch of creamy mayo.

Prep Time15

Cook Time9

Course: Appetizer, lunch

Cuisine: American

Servings: people

Calories: 182kcal

Author: Agnieszka

Ingredients

7 oz canned tuna (5 oz drained), See Note 1
½ cup cottage cheese
⅓ cup red bell pepper finely diced, about ½ pepper
2 large eggs
3 tablespoon mayo I like avocado oil mayo
1 teaspoon dijon mustard
1 teaspoon tomato paste
½ teaspoon black pepper freshly ground
½ teaspoon garlic powder
½ teaspoon paprika
1 green onion or scallion, finely sliced
1-2 tablespoon fresh dill chopped

Instructions

Boil the eggs (I placed mine for 9 minutes in a pot of boiling water), drain, place in a bowl of icy cold water and let cool. Then peel and set aside.
While the eggs are boiling, dice up red bell pepper finely, thinly slice gtreen onions and chop fresh dill weed.
Open the can of tuna and drain on a sieve to get rid of excess water or oil.
Grate hard-boiled eggs (I use a cheese grater) into a medium bowl.
Add cottage cheese, diced red pepper, mayo, mustard, tomato paste, chopped dill and green onions (or scallion), black pepper, paprika and garlic powder.
Mix all ingredients with a fork, mashing into a paste as you go (see Note 2 below).
Taste and adjustn seasoning, as needed. If you prefer a creamier spread, add more mayo or softened cream cheese.

Notes

Note 1: Any canned tuna will work in this recipe. I used Genova yellowfin tuna in olive oil but light chunk tuna such as skipjack packed in water or oil will also work. I prefer light chunk tuna to white tuna (albacore), which is denser, meatier and less fishy. However, albacore is fine for this recipe, too, if that's your preference.

Note 2: If you want the spread to be creamier, more like a dip, feel free to throw all the ingredients (minus fresh chopped herbs) into a small food processor and blend it. I like for the spread to have some texture so I opt for a fork instead. You can also blend the cottage cheese (see how in this blended cottage cheese tutorial) and mix in the rest of ingredients.

Note 3: If you don't want to use cottag cheese, swap it for plain Greek yogurt or softened cream cheese (this version will be richer but also much higher in fat and calories).

Note 4: If you don't like red bell pepper, swap it for other finely diced veggies, such as carrots or celery.

Note 5: For a spicier onion flavor, swap green onion for finely diced red or white onion. You can also add whatever fresh herbs you like: chives, parsley, cilantro or basil.

Note 6: Nutritional value is estimated based on tuna spread made with drained yellowfin tuna in olive oil (drained) and whole milk cottage cheese.

Nutrition