Power-Packed Tuna & Cottage Cheese Sweet Potato Bowls
High-protein tuna sweet potato bowls with Greek yogurt dressing. 42g protein per serving, meal prep friendly, and ready in 65 minutes.
Ingredients
- 4 medium sweet potatoes (about 8 oz each)
- 2 cans (5 oz each) albacore tuna in water, drained
- 1 cup plain nonfat Greek yogurt
- ½ cup low-fat cottage cheese
- 1 medium red bell pepper, finely diced
- ½ cup diced English cucumber
- ¼ cup sliced green onions
- 2 tbsp fresh lemon juice
- 1 tbsp Dijon mustard
- 1 tbsp fresh dill (or 1 tsp dried)
- ½ tsp garlic powder
- ¼ tsp cayenne pepper
- Salt and black pepper to taste
- 2 cups mixed greens (optional, for serving)
- 2 tbsp sliced almonds for garnish
Instructions
- 1
Preheat your oven to 400°F and line a baking sheet with foil for easy cleanup.
- 2
Scrub the sweet potatoes under cold water to remove any dirt, then prick each one several times with a fork to allow steam to escape.
- 3
Arrange the sweet potatoes directly on the oven rack with the baking sheet positioned below to catch any drips, then bake for 40-45 minutes until a knife slides through the center with no resistance.
- 4
While the potatoes roast, combine the Greek yogurt and cottage cheese in a medium bowl, whisking until smooth and creamy.
- 5
Stir the lemon juice, Dijon mustard, fresh dill, garlic powder, and cayenne pepper into the yogurt mixture, then taste and adjust seasoning with salt and pepper.
- 6
Fold the drained tuna, diced red bell pepper, cucumber, and green onions into the yogurt dressing until everything is evenly coated.
- 7
Remove the sweet potatoes from the oven and let them cool for 2-3 minutes until they're comfortable to handle.
- 8
Carefully cut each sweet potato in half lengthwise and use a spoon to gently fluff the flesh, creating a shallow well without breaking through the skin.
- 9
Divide the tuna salad mixture evenly among the eight sweet potato halves, mounding it generously on top.
- 10
Sprinkle sliced almonds over each stuffed potato for extra crunch and additional protein.
- 11
Serve immediately while the potatoes are still warm, or chill for meal prep and enjoy cold or reheated.
Variations & Substitutions
| Ingredient | Substitute | Notes |
|---|---|---|
| Plain nonfat Greek yogurt | Nonfat Icelandic skyr or plain kefir | Skyr and kefir provide similar protein density (20g per cup) while adding probiotics for gut health and a slightly tangier flavor profile |
| Low-fat cottage cheese | Silken tofu blended smooth | Silken tofu delivers 10g protein per ½ cup serving with a neutral flavor that won't compete with the tuna, making it ideal for plant-based or dairy-free adaptations |
| Canned tuna in water | Canned wild salmon or fresh grilled salmon flakes | Salmon provides omega-3 fatty acids and actually higher protein (25g per 3 oz) while reducing inflammation markers; canned salmon includes edible bones for extra calcium |
| Fresh dill | Fresh tarragon or chives | Tarragon adds a subtle anise note that complements tuna beautifully, while chives provide a mild onion flavor without the sharpness of raw onion |
| Sliced almonds garnish | Hemp seeds or crushed walnuts | Hemp seeds add 10g protein per 3 tbsp serving plus complete amino acids; walnuts provide additional omega-3s and satisfy that nutty crunch without extra calories |
Recommended Equipment
Tools that make this recipe easier
Nutrition Information
Per serving (serves 4)
| Calories | 318 |
| Total Fat | 5g |
| Saturated Fat | 1g |
| Cholesterol | 35mg |
| Sodium | 445mg |
| Carbohydrates | 34g |
| Fiber | 5g |
| Sugar | 7g |
| Protein | 42g |
This recipe was extracted from the original video source using AI. Nutritional information is estimated and may vary. Not a substitute for professional dietary advice. As an Amazon Associate, AlmostChefs earns from qualifying purchases. Product links are affiliate links — they cost you nothing extra but help support the site. Read full disclaimer
