High-Protein Tuna and Cottage Cheese Salad with Crackers
A high-protein tuna salad elevated with creamy cottage cheese and Greek yogurt, served with extra crisp baby cucumber and veggies.
Prep
10 min
Cook
0 min
Total
10 min
Makes
1 serving
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthComfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Digestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
0 min
Total
10 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Colander · Mixing bowl · Knife and cutting board
Time saver
Prep the tuna mixture up to 2 days in advance and store in an airtight container in the refrigerator.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 6 steps complete
Next: Open and thoroughly drain the canned tuna…
- 01
Open and thoroughly drain the canned tuna…
Open and thoroughly drain the canned tuna in water using a fine-mesh strainer or the can lid.
Tap card to mark done - 02
Transfer the drained tuna to a medium…
Transfer the drained tuna to a medium mixing bowl.
Tap card to mark done - 03
Add the cottage cheese
Add the cottage cheese, Greek yogurt, Dijon mustard, extra virgin olive oil, and lemon juice to the bowl with the tuna.
Tap card to mark done - 04
Flake the tuna with a fork and…
Flake the tuna with a fork and mix thoroughly until evenly combined and creamy.
Look for: evenly combined and creamy
Tap card to mark done - 05
Slice the cucumber into round coins
Slice the cucumber into round coins, slice the baby cucumber, cut the celery stalk into bite-sized sticks, and slice the carrot into coins on a cutting board.
Tap card to mark done - 06
Plate the creamy tuna salad alongside the…
Plate the creamy tuna salad alongside the whole-wheat crackers, cucumber, baby cucumber, celery sticks, and carrot pieces, then serve immediately.
Ready when: everything is assembled and ready to enjoy
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