High Protein Tuna Spread (Print Version)
# Ingredients:
→ Essential Components
01 -
5 oz drained tuna from a 7 oz can
02 -
1/2 teaspoon ground black pepper
03 -
2 bigger eggs
04 -
1 sliced green onion or scallion
05 -
1-2 tablespoons of freshly chopped dill
06 -
1/2 cup of cottage cheese
07 -
1 teaspoon tomato paste
08 -
1 teaspoon dijon mustard
09 -
1/3 cup finely chopped red bell pepper (roughly from 1/2 pepper)
10 -
1/2 teaspoon garlic powder
11 -
1/2 teaspoon paprika
12 -
3 tablespoons of mayo (try avocado oil mayo if possible)
# Instructions:
01 -
Put eggs in boiling water for nine minutes, then drain. Dunk in ice water till they cool off. Afterward, peel 'em and place to the side.
02 -
While those eggs are cooking, go ahead and chop the dill, slice up your onion, and finely dice your red pepper.
03 -
Pop open the tuna can. Strain it using a sieve to remove all that water or oil.
04 -
Use a cheese grater to turn the boiled eggs into little shreds right into a medium bowl.
05 -
Toss in the cottage cheese, bell pepper, mayo, mustard, tomato paste, herbs, green onions, spices, and garlic powder into the same bowl.
06 -
Stir everything up with a fork, smashing the mix until it's smooth. Give it a taste and tweak to your liking. Want it super creamy? Add a touch more mayo or softened cream cheese.
# Notes:
01 -
This works with any canned tuna. Skipjack packed in oil or water is great, as is albacore.
02 -
If you want a smoother, dip-style texture, blend everything in a mini food processor, but skip the fresh herbs.
03 -
For a twist, swap cottage cheese for Greek yogurt or soft cream cheese. It'll be richer.
04 -
No red pepper? Finely chop something else like celery or carrots instead.
05 -
Mix up the herbs! Chives, basil, parsley, or cilantro go wonderfully with this.