Healthy Tuna Salad Recipe






10 minutes


2 Servings

Healthy Tuna Salad Recipe


  • 2 Packets Tuna
  • 1/2 Cup Cottage Cheese
  • 1/2 Medium Bell Pepper, Diced
  • 2 Tbsp Red Onion, Diced
  • 4 Cherry Tomatoes, Chopped
  • 2 Tbsp Cilantro
  • 2 Tbsp Salsa
  • 1 Pinch Pepper
  • 1 Pinch Garlic Powder
  • 1 Squeeze of Lemon
  • 1 Dash Hot Sauce or Red Pepper Flakes
  • 1 Cup Spinach


  1. Mix it all together! Pack it in a Tupperware for lunch and enjoy!


The following items are items that I personally use and recommend to make this recipe.

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Tired of the same sandwich or protein bar everyday? Try this healthy tuna salad recipe to mix things up!

This tuna and cottage cheese mix on salad, whole grain bread or crackers is awesome! I even eat it by itself sometimes. Tuna is worth adding to the packed lunch or post workout snack routine. Instead of using mayo I added cottage cheese to increase protein and reduce saturated fat.

Don’t knock it until you try it! I bet your coworkers will be asking for this healthy tuna salad recipe after seeing it in your lunch. This tuna salad is full of nutrient-dense ingredients and will keep you satisfied through the 3 pm munchies.

Tuna Salad Nutrition Info:

Tuna: It’s a lean protein and a great source of Omega 3s and Vitamin D! It’s convenient and portable too. What more could you want from a fish?? I wasn’t always a huge fan of tuna until I figured out mixing it with other foods turned up the flavor!

Cottage Cheese: Cottage cheese is an excellent source of protein with relatively few calories. It is also packed with many nutrients like B vitamins, calcium, phosphorus and selenium. It’s a great healthy substitute for mayo and can also be a substitute for yogurt if you’re getting burnt out.

Onions, Tomatoes, Red Pepper, Cilantro, Spices: Adding in the veggies provides extra fiber, color (aka antioxidants) and texture. The veggies also add flavor without added sugar, fat or sodium!

P.S I like my tuna with some heat! Hot sauce takes it up a notch.

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