High Protein Tuna Spread

High-protein tuna spread transforms humble pantry staples into a nutritional powerhouse that doesn't sacrifice flavor. This Polish-inspired "pasta kanapkowa" combines three protein-rich ingredients—canned tuna, hard-boiled eggs, and cottage cheese—with fresh vegetables and herbs for a creamy, satisfying spread that's lighter and more nutritious than traditional mayo-heavy tuna salad. Perfect for sandwiches, wraps, or as a dip with crackers and vegetables.

I first learned this recipe from my Polish grandmother, who always prioritized nutrition without compromising flavor. The combination of grated hard-boiled eggs, cottage cheese, and tuna creates a protein-rich base, while the vegetables and seasonings provide layers of flavor and texture. What began as a childhood favorite has become my go-to healthy lunch option that keeps me satisfied for hours.

Essential Ingredients

• Canned tuna: Light chunk tuna (yellowfin or skipjack) offers robust flavor and lower mercury levels
• Hard-boiled eggs: Provide creamy texture and additional protein
• Cottage cheese: Creates a lighter, protein-rich base that replaces most of the mayo
• Red bell pepper: Adds sweet crunch and vibrant color
• Fresh herbs: Dill and green onions bring brightness and depth
• Dijon mustard: Contributes tanginess and complexity
• Tomato paste: Delivers concentrated umami flavor and subtle acidity
• Mayonnaise: A small amount adds necessary creaminess and richness
• Seasonings: Paprika, garlic powder, and black pepper create a balanced flavor profile

Preparation Method

Cook The Eggs:

Begin by placing 3 large eggs in a saucepan and covering them with cold water. Bring to a boil over medium-high heat, then reduce to a simmer and cook for 9 minutes for perfectly set yolks. Immediately transfer the eggs to an ice bath to stop the cooking process and prevent the grayish ring from forming around the yolks. Once cooled, peel the eggs and set aside.

Prepare The Vegetables:

While the eggs are cooking, finely dice 1/2 of a red bell pepper into small, uniform pieces that will distribute evenly throughout the spread. Thinly slice 2-3 green onions, separating the white and light green parts from the darker green tops. Finely chop 2 tablespoons of fresh dill, removing any tough stems. These fresh elements provide texture, color, and bright flavor to the spread.

Combine The Ingredients:

Using a cheese grater with medium-sized holes, grate the hard-boiled eggs into a medium mixing bowl. This technique creates a light, fluffy texture that incorporates beautifully with the other ingredients. Drain one 5-ounce can of tuna thoroughly in a fine-mesh sieve, pressing gently to remove excess liquid. Add the tuna to the bowl along with 1/2 cup cottage cheese, the prepared vegetables, 1 tablespoon mayonnaise, 1 teaspoon Dijon mustard, 1 teaspoon tomato paste, and seasonings (1/4 teaspoon each of paprika and garlic powder, plus black pepper to taste).

Create The Perfect Texture:

Using a fork, mix all ingredients thoroughly, mashing slightly as you combine them. This process helps break down the cottage cheese curds and tuna while incorporating all flavors evenly. If you prefer a smoother consistency, you can blend the cottage cheese separately before adding it to the mixture, or pulse all ingredients briefly in a food processor, reserving some herbs to add after blending. Taste and adjust seasonings as needed, adding more mayo for creaminess or Dijon for tanginess.

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My grandmother always said the secret to great food is balancing textures and flavors. This spread embodies her wisdom perfectly—the creaminess of eggs and cottage cheese against the crisp bell pepper, the savory tuna complemented by bright herbs, and just enough seasoning to enhance without overwhelming. Following her technique of grating the eggs rather than chopping them creates that distinctive light texture that makes this spread special.

Serving Suggestions

Spread on hearty whole grain bread with sliced cucumber and sprouts for a nutritious sandwich. Fill a whole wheat wrap with the tuna spread and fresh greens for a protein-packed lunch. Serve as a dip with an array of fresh vegetables like cucumber slices, bell pepper strips, and cherry tomatoes. Top whole grain crackers or cucumber rounds for an elegant, protein-rich appetizer.

Storage Wisdom

Store in an airtight container in the refrigerator for up to 4 days. The flavors actually improve after resting overnight as they meld together. If the spread thickens too much during storage, loosen with a small amount of plain yogurt or mayo before serving. Not suitable for freezing as the texture of cottage cheese and eggs will change upon thawing.

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Creative Variations

• Mediterranean: Add chopped olives, capers, and swap dill for fresh basil or oregano.
• Spicy: Incorporate diced jalapeño and a dash of hot sauce or cayenne pepper.
• Garden Vegetable: Mix in finely diced cucumber, grated carrot, and chopped celery for extra crunch and freshness.
• Avocado: Fold in diced ripe avocado just before serving for added creaminess and healthy fats.

I've prepared this high-protein tuna spread countless times, from quick weekday lunches to elegant appetizer spreads, and it never fails to impress with its flavor and versatility. What makes it truly special is how it transforms simple, economical ingredients into something that feels sophisticated while providing exceptional nutrition. The balance of protein, fresh vegetables, and bright flavors creates a satisfying spread that proves healthy eating doesn't require sacrifice—just a little culinary wisdom.

Frequently Asked Questions

→ How long will this tuna spread keep in the refrigerator?

This tuna spread will keep well in an airtight container in the refrigerator for 3-4 days. The flavors actually improve after resting for a day, making it perfect for meal prep.

→ Can I use Greek yogurt instead of mayo?

Yes! You can substitute the mayo with an equal amount of plain Greek yogurt for an even higher protein content and fewer calories. The flavor will be tangier, so you might want to adjust the seasonings accordingly.

→ What are the best ways to serve this high protein tuna spread?

This spread is versatile! Serve it on whole grain crackers or toast, stuffed in hollowed tomatoes or avocado halves, wrapped in lettuce leaves, spread on cucumber slices, or as a protein-rich dip with raw vegetables.

→ Is this recipe keto-friendly?

Yes, with only 3g of carbs per serving, this tuna spread is suitable for a ketogenic diet. Just be mindful of what you serve it with – choose low-carb vegetables or keto-friendly crackers instead of bread.

→ Can I make this without cottage cheese?

If you don't have or don't like cottage cheese, you can substitute with ricotta cheese, plain Greek yogurt, or softened cream cheese. Each will give a slightly different texture and flavor profile, but all work well in this recipe.