I’m excited to share my no-mayo Tuna Salad With Cottage Cheese that makes lunch prep simpler while boosting protein.

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I never expected tuna to feel exciting again but pairing it with cottage cheese flipped my whole lunch game. It sounds odd, i know, but the creamy curds and the clean tuna flavor somehow make each bite oddly addictive.

I started bringing this to work cause I wanted something high protein that didn’t taste like a cardboard health food, and people kept asking what was different. There’s something about the contrast that makes you curious enough to take another forkful even when you think you’re done.

If you crave a simple bold change for midweek meals you’ll want to taste this. Tuna With Cottage Cheese

Ingredients

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Tuna: Lean protein, omega-3s, low carbs, filling, great for muscle repair, not sweet though.
Cottage cheese: High protein, calcium rich, some fat, creamy texture, kinda mild tang.
Celery: Crunchy, lots of fiber, low calorie, adds freshness and watery bite.
Red onion: Sharp, sulfurous bite, small carb amount, boosts savory, not sweet.
Pickles or capers: Briny, tart, adds tang and salt, tiny calories, bold flavor.
Lemon juice: Bright acidity, low calories, lifts flavors, adds refreshing sour note.
Olive oil: Small amount adds richness, healthy fats, smooth mouthfeel, more satisfying.
Parsley or dill: Fresh herb, vitamin K, bright green aroma, light grassy flavor.

Ingredient Quantities

2 (5 oz) cans tuna in water, drained well

1 cup small curd cottage cheese (about 225 g), full fat or low fat, your call

1/4 cup finely chopped celery (about 1 large stalk)

2 tablespoons finely chopped red onion or 2 green onions, white and green parts

2 tablespoons chopped fresh parsley or dill, roughly chopped

1 tablespoon Dijon mustard

1 tablespoon fresh lemon juice (about half a lemon)

1/4 cup chopped dill pickles or 1 tablespoon capers, for a little tang

1/4 teaspoon kosher salt, plus more to taste

1/4 teaspoon freshly ground black pepper

1 teaspoon extra virgin olive oil, optional for extra richness

4 slices whole grain bread or 4 large lettuce leaves for sandwiches or bowls

Optional add ins: 2 hard boiled eggs chopped, 1/2 cup diced cucumber, 1/4 cup diced red bell pepper

How to Make this

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1. Drain 2 (5 oz) cans tuna very well and add to a medium bowl, flake with a fork so there are no big chunks.

2. Add 1 cup small curd cottage cheese (full fat or low fat, your call) and stir gently to combine with the tuna.

3. Stir in 1/4 cup finely chopped celery, 2 tablespoons finely chopped red onion or green onions, and 2 tablespoons chopped fresh parsley or dill.

4. Add 1/4 cup chopped dill pickles or 1 tablespoon capers for tang, plus 1 tablespoon Dijon mustard and 1 tablespoon fresh lemon juice.

5. Season with 1/4 teaspoon kosher salt and 1/4 teaspoon freshly ground black pepper, and drizzle 1 teaspoon extra virgin olive oil if you want extra richness.

6. If using optional add ins, fold in 2 chopped hard boiled eggs, or 1/2 cup diced cucumber, or 1/4 cup diced red bell pepper now.

7. Mix everything gently until combined, taste, and adjust lemon, salt or pepper if needed; if it seems too wet, chill it for 10 minutes and flavors will settle.

8. Cover and chill at least 10 to 15 minutes for best flavor, or pack into meal prep containers for the week.

9. Serve on 4 slices whole grain bread as sandwiches or scoop onto 4 large lettuce leaves for lighter wraps.

10. Store leftovers in an airtight container in the fridge up to 3 days, and remember: rinse the onions if you want milder bite, and always drain the tuna extra well so the salad isn’t watery.

Equipment Needed

1. Can opener (or sturdy spoon if the can has a pull tab)
2. Fine-mesh strainer or small colander to drain tuna really well
3. Medium mixing bowl for combining everything
4. Fork for flaking the tuna and stirring gently
5. Measuring cups and spoons (1 cup, 1/4 cup, tbsp, tsp)
6. Cutting board and a sharp knife for celery, onion, pickles and herbs
7. Rubber spatula or wooden spoon to fold and scrape the bowl
8. Airtight container or meal-prep containers for chilling and storing leftovers

FAQ

Can I swap the cottage cheese for mayo?

Yes, cottage cheese is the point of this recipe, it gives protein and tang without all the mayo fat. If you really want classic mayo flavor use half cottage cheese and half mayo or stir in a tablespoon of Greek yogurt, but for a smoother texture briefly blend the cottage cheese first.

How do I make the salad creamier or chunkier?

For creamier, pulse the cottage cheese in a blender or food processor, add the teaspoon of olive oil or a spoon of mayo or yogurt. For chunkier, gently flake the tuna with a fork and chop the celery and pickles bigger, dont overmix.

How long will this keep in the fridge?

Stored in an airtight container it stays good 3 to 4 days. If you add chopped hard boiled eggs eat it within 2 days. Always smell it and if it smells off toss it.

Can I make this low sodium or low fat?

Yes. Use low sodium tuna or rinse the canned tuna, pick low sodium pickles or skip capers, choose low fat cottage cheese, and skip the added salt until you taste it. You can also use non fat Greek yogurt instead of some cottage cheese.

What can I serve it with and how do I keep sandwiches from getting soggy?

Great on whole grain bread, in lettuce leaves, over greens or stuffed into tomatoes. To avoid soggy bread layer lettuce or keep the salad separate from the bread until ready to eat.

Any good substitutions or add ins?

Yes, try chopped cucumber, diced red bell pepper, or 2 chopped hard boiled eggs for extra protein. If you dont eat fish swap tuna for flaked cooked chicken or white beans for a vegetarian option.

Best Cottage Cheese Tuna Salad Recipe Substitutions and Variations

Tuna: swap with canned salmon, canned chicken, or mashed chickpeas for a vegetarian twist. If using chickpeas, smash them a bit and add extra lemon and a touch of olive oil so it doesn’t taste dry.
Small curd cottage cheese: use thick Greek yogurt, ricotta, or well drained silken tofu. Greek yogurt is tangier, ricotta is milder and fluffier, tofu keeps it dairy free — taste and add salt or lemon as needed.
Dill pickles or capers: try chopped green olives, sweet pickle relish, or a spoon of lemon zest for bright tang. Olives add saltier brine, so cut back on the added salt if you use them.
Whole grain bread or lettuce leaves: swap for pita pockets, crackers, croissants, or large collard green leaves. For bowls use quinoa or mixed greens instead, they soak up the dressing nice.

Pro Tips

1. Drain and dry everything well. Pat the tuna with paper towels and let it sit in a fine mesh strainer for a minute, squeeze dill pickles lightly in a towel, and if the cottage cheese seems wet tip the bowl over a sieve for a few minutes. Too much liquid is the number one reason sandwiches go soggy, so do this or you’ll regret it later.

2. Smooth or chunky, your choice. If you want a creamier spread, give the cottage cheese a quick pulse in a blender or mash it with a fork before mixing. If you like texture, just rough-flake the tuna and fold gently. Doing this lets you control mouthfeel without adding mayo.

3. Taste as you go and be careful with salt. Pickles and capers bring a lot of brine so hold off on extra salt until after you taste. Rinse capers or red onion under cold water if their bite is too strong, and add lemon slowly, you can always add more but you cant take it back.

4. Keep things separate for later. Pack bread or lettuce leaves apart from the salad if you’re meal prepping, and add chopped eggs or crunchy veggies right before eating so they stay fresh. Also chill the salad at least 10 to 15 minutes to let flavors settle, it really helps.

Best Cottage Cheese Tuna Salad Recipe

Recipe by Dan Coroni

0.0 from 0 votes

I’m excited to share my no-mayo Tuna Salad With Cottage Cheese that makes lunch prep simpler while boosting protein.

Servings

servings

Calories

218

kcal

Equipment: 1. Can opener (or sturdy spoon if the can has a pull tab)
2. Fine-mesh strainer or small colander to drain tuna really well
3. Medium mixing bowl for combining everything
4. Fork for flaking the tuna and stirring gently
5. Measuring cups and spoons (1 cup, 1/4 cup, tbsp, tsp)
6. Cutting board and a sharp knife for celery, onion, pickles and herbs
7. Rubber spatula or wooden spoon to fold and scrape the bowl
8. Airtight container or meal-prep containers for chilling and storing leftovers

Ingredients

2 (5 oz) cans tuna in water, drained well
1 cup small curd cottage cheese (about 225 g), full fat or low fat, your call
1/4 cup finely chopped celery (about 1 large stalk)
2 tablespoons finely chopped red onion or 2 green onions, white and green parts
2 tablespoons chopped fresh parsley or dill, roughly chopped
1 tablespoon Dijon mustard
1 tablespoon fresh lemon juice (about half a lemon)
1/4 cup chopped dill pickles or 1 tablespoon capers, for a little tang
1/4 teaspoon kosher salt, plus more to taste
1/4 teaspoon freshly ground black pepper
1 teaspoon extra virgin olive oil, optional for extra richness
4 slices whole grain bread or 4 large lettuce leaves for sandwiches or bowls
Optional add ins: 2 hard boiled eggs chopped, 1/2 cup diced cucumber, 1/4 cup diced red bell pepper

Directions

Drain 2 (5 oz) cans tuna very well and add to a medium bowl, flake with a fork so there are no big chunks.
Add 1 cup small curd cottage cheese (full fat or low fat, your call) and stir gently to combine with the tuna.
Stir in 1/4 cup finely chopped celery, 2 tablespoons finely chopped red onion or green onions, and 2 tablespoons chopped fresh parsley or dill.
Add 1/4 cup chopped dill pickles or 1 tablespoon capers for tang, plus 1 tablespoon Dijon mustard and 1 tablespoon fresh lemon juice.
Season with 1/4 teaspoon kosher salt and 1/4 teaspoon freshly ground black pepper, and drizzle 1 teaspoon extra virgin olive oil if you want extra richness.
If using optional add ins, fold in 2 chopped hard boiled eggs, or 1/2 cup diced cucumber, or 1/4 cup diced red bell pepper now.
Mix everything gently until combined, taste, and adjust lemon, salt or pepper if needed; if it seems too wet, chill it for 10 minutes and flavors will settle.
Cover and chill at least 10 to 15 minutes for best flavor, or pack into meal prep containers for the week.
Serve on 4 slices whole grain bread as sandwiches or scoop onto 4 large lettuce leaves for lighter wraps.
Store leftovers in an airtight container in the fridge up to 3 days, and remember: rinse the onions if you want milder bite, and always drain the tuna extra well so the salad isn't watery.

Notes

Below you’ll find my best estimate of this recipe’s nutrition facts. Treat the numbers as a guide rather than a rule—great food should nourish both body and spirit. Figures are approximate, and the website owner assumes no liability for any inaccuracies in this recipe.