High Protein Tuna Spread Recipe

Introduction

This High Protein Tuna Spread is a delicious and nutritious twist on a classic favorite. Packed with protein and fresh flavors, it’s perfect for sandwiches, crackers, or as a dip. Quick to prepare and versatile, it makes a great snack or light meal.

Ingredients

• 7 oz canned tuna (5 oz drained)
• 1/2 cup cottage cheese
• 1/3 cup red bell pepper (finely diced, about 1/2 pepper)
• 2 large eggs
• 3 tbsp mayo (avocado oil mayo recommended)
• 1 tsp Dijon mustard
• 1 tsp tomato paste
• 1/2 tsp black pepper (freshly ground)
• 1/2 tsp garlic powder
• 1/2 tsp paprika
• 1 green onion (finely sliced)
• 1-2 tbsp fresh dill (chopped)

Instructions

1. Step 1: Boil the eggs in a pot of boiling water for about 9 minutes. Drain and immediately place them in a bowl of icy cold water to cool. Once cooled, peel the eggs and set aside.
2. Step 2: While the eggs are boiling, finely dice the red bell pepper, thinly slice the green onion, and chop the fresh dill.
3. Step 3: Open the can of tuna and drain it thoroughly using a sieve to remove excess water or oil.
4. Step 4: Grate the hard-boiled eggs using a cheese grater into a medium bowl.
5. Step 5: Add the cottage cheese, diced red pepper, mayo, Dijon mustard, tomato paste, chopped dill, sliced green onion, black pepper, paprika, and garlic powder to the bowl with the grated eggs.
6. Step 6: Mix all ingredients well with a fork, mashing them into a smooth paste as you go.
7. Step 7: Taste the spread and adjust seasoning if needed. For a creamier texture, add more mayo or softened cream cheese.

Tips & Variations

• For extra flavor, add a squeeze of fresh lemon juice or a pinch of cayenne pepper.
• Substitute cottage cheese with Greek yogurt for a tangier taste and lighter texture.
• Serve the spread chilled for best flavor and texture.
• Use whole grain bread or crisp crackers to complement the spread’s richness.

Storage

Store the tuna spread in an airtight container in the refrigerator for up to 3 days. Stir well before serving. It’s best enjoyed cold but can be brought to room temperature for about 10 minutes if preferred.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I use fresh tuna instead of canned?

Fresh tuna can be used if cooked and flaked properly, but canned tuna provides convenience and consistent flavor. If using fresh tuna, ensure it is fully cooked, cooled, and drained before mixing.

Is this recipe suitable for meal prep?

Yes, this spread stores well for a few days and is perfect for preparing in advance. Keep it refrigerated and use within 3 days for optimal freshness.

High Protein Tuna Spread Recipe

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★★★★★

4.4 from 117 reviews

This High Protein Tuna Spread is a creamy and flavorful mix combining tuna, cottage cheese, hard-boiled eggs, and fresh vegetables, making it perfect as a nutritious snack or sandwich filling. Packed with protein and subtle spices, it’s a versatile, easy-to-make recipe that is both satisfying and healthy.

• Author: Victoria
• Prep Time: 15 minutes
• Cook Time: 10 minutes
• Total Time: 25 minutes
• Yield: Approximately 2 cups, serves 4 1x
• Category: Spread
• Method: Boiling
• Cuisine: American
• Diet: Low Salt

Ingredients

Scale 1x2x3x

Main Ingredients

• 7 oz canned tuna (5 oz drained)
• 1/2 cup cottage cheese
• 1/3 cup red bell pepper, finely diced (about 1/2 pepper)
• 2 large eggs
• 3 tbsp mayo (avocado oil mayo preferred)
• 1 tsp Dijon mustard
• 1 tsp tomato paste
• 1/2 tsp black pepper, freshly ground
• 1/2 tsp garlic powder
• 1/2 tsp paprika
• 1 green onion (scallion), finely sliced
• 1–2 tbsp fresh dill, chopped

Instructions

1. Boil the Eggs: Place the eggs in a pot of boiling water for 9 minutes. Drain the hot water and immediately transfer the eggs to a bowl of icy cold water to cool. Once cooled, peel the eggs and set them aside.
2. Prepare Vegetables and Herbs: While the eggs are boiling, finely dice the red bell pepper, thinly slice the green onion or scallion, and chop the fresh dill weed.
3. Drain the Tuna: Open the canned tuna and drain any excess water or oil using a sieve to ensure the spread isn’t watery.
4. Grate the Eggs: Using a cheese grater, grate the hard-boiled eggs directly into a medium mixing bowl, creating a fine texture for the spread.
5. Add Remaining Ingredients: Add the cottage cheese, diced red bell pepper, mayo, Dijon mustard, tomato paste, chopped dill, sliced green onions, black pepper, paprika, and garlic powder to the bowl with the grated eggs.
6. Combine and Mash: Mix all ingredients together with a fork, mashing as you go to create a consistent, creamy paste.
7. Adjust Seasoning: Taste the spread and adjust seasoning as needed. For a creamier texture, incorporate more mayo or softened cream cheese.

Notes

• Note 1: Use canned tuna measured before draining to ensure accurate quantities. After draining, expect about 5 oz of tuna meat.
• Note 2: Mashing with a fork helps the ingredients bind and creates a smooth, spreadable texture.
• For a creamier spread, additional mayo or softened cream cheese can be added to preference.
• This spread is excellent served chilled and perfect for sandwiches, crackers, or veggie dipping.

Keywords: tuna spread, high protein spread, healthy tuna recipe, cottage cheese spread, easy tuna salad, protein-rich snack