The Mayo-Free Tuna Salad
Traditional tuna salad is a nutritional paradox: healthy fish swimming in inflammatory soybean oil (mayonnaise). We fix the ratio by swapping in cottage cheese for higher protein and better texture.
"The easiest way to ruin a high-Omega-3 meal is to cover it in cheap mayo. This protocol fixes that."
Cottage cheese is the secret weapon here. It mimics the creamy texture of mayonnaise but provides a slow-digesting Casein protein base that keeps you full for hours.
By adding avocado (monounsaturated fat) and a rainbow of vegetables (fiber), we turn a simple pantry staple into a complete metabolic meal.
Why this is Heart Healthy
The Protocol
The Drain (Crucial)
Open the 2 cans of tuna. Drain as much water as physically possible. If the tuna is too wet, the salad becomes soupy. Press the lid down into the can to squeeze out moisture.
Prep the Veg
Finely dice the red bell pepper and avocado. Quarter the cherry tomatoes. The goal is to have all pieces roughly the same size for the perfect bite.
Mix the Base
In a large bowl, combine the drained tuna and 1 cup of cottage cheese. Mash them together slightly with a fork to incorporate the textures.
Why? Mixing the protein first ensures the cottage cheese coats the tuna evenly before the delicate veggies are added.
Fold & Season
Add the corn, bell pepper, tomatoes, avocado, and olives. Stir in the Dijon mustard and Cajun seasoning.
Taste before salting! Cottage cheese and canned tuna naturally contain sodium, so you likely won't need extra salt. Add black pepper to taste.
Serving Suggestion
Serve inside large Romaine lettuce leaves for crunch, or scoop with cucumber slices to keep it grain-free.
Nutrition Facts
Per 0.5 Cup ServingIngredients
HeartHealth Approved Brands
The Tuna:
Safe Catch Elite (Mercury Tested) →The Kick (No Salt):
Cajun Nation No-Sodium Blend →The Bind:
Primal Kitchen Organic Dijon →The Creaminess:
Good Culture Organic 2% →