Easy High-Protein Tuna Pasta Salad Recipe

Why You’ll Love This Recipe

This high-protein tuna pasta salad is a delicious, satisfying meal that’s easy to prepare. It’s perfect for meal prep, quick lunches, or a light dinner. Packed with lean protein from tuna, fiber-rich pasta, and fresh vegetables, this dish is both nutritious and flavorful. Plus, it’s versatile—customize it with your favorite ingredients to suit your taste.

Ingredients

• 8 ounces whole wheat or high-protein pasta (chickpea or lentil pasta for extra protein)
• 2 cans (5 ounces each) tuna, drained
• ½ cup Greek yogurt or light mayonnaise
• 1 tablespoon Dijon mustard
• 1 tablespoon lemon juice
• ½ teaspoon garlic powder
• ½ teaspoon onion powder
• Salt and black pepper to taste
• ½ cup diced celery
• ½ cup diced red bell pepper
• ¼ cup chopped red onion
• ¼ cup sliced black olives (optional)
• 2 tablespoons chopped fresh parsley
• ¼ cup grated Parmesan cheese (optional)

Directions

Step 1: Cook the Pasta

Bring a large pot of salted water to a boil. Cook the pasta according to the package instructions until al dente. Drain and rinse under cold water to cool.

Step 2: Prepare the Dressing

In a large bowl, whisk together Greek yogurt (or mayonnaise), Dijon mustard, lemon juice, garlic powder, onion powder, salt, and black pepper.

Step 3: Combine Ingredients

Add the drained tuna, celery, red bell pepper, red onion, black olives (if using), and parsley to the bowl with the dressing. Mix well.

Step 4: Toss with Pasta

Add the cooled pasta to the mixture and toss until everything is evenly coated. Sprinkle Parmesan cheese if desired.

Step 5: Chill and Serve

For the best flavor, refrigerate for at least 30 minutes before serving. Serve chilled and enjoy!

Recipe Variations

• Avocado Twist: Add mashed avocado for a creamy texture and healthy fats.
• Spicy Kick: Mix in a pinch of red pepper flakes or diced jalapeños.
• Extra Crunch: Toss in chopped cucumbers or shredded carrots.
• Vegan Option: Replace tuna with mashed chickpeas and use dairy-free yogurt.

Servings & Timing

• Servings: 4
• Prep Time: 10 minutes
• Cook Time: 10 minutes
• Total Time: 20 minutes

Storage & Reheating

• Store in an airtight container in the refrigerator for up to 3 days.
• No reheating needed—serve chilled or at room temperature.
• If the salad dries out, mix in a tablespoon of Greek yogurt or olive oil before serving.

FAQs

How much protein does this tuna pasta salad have?

Each serving provides about 25-30 grams of protein, depending on the type of pasta used.

Can I use canned salmon instead of tuna?

Yes! Canned salmon is a great alternative that adds omega-3 fatty acids and a richer flavor.

What pasta is best for this recipe?

Whole wheat, chickpea, or lentil pasta are excellent high-protein options.

Can I make this ahead of time?

Absolutely! It tastes even better after a few hours in the fridge as the flavors meld together.

What can I use instead of Greek yogurt?

Light mayonnaise, sour cream, or a mix of both work well. Dairy-free yogurt is also an option.

Is this recipe gluten-free?

Use gluten-free pasta to make it suitable for a gluten-free diet.

Can I add cheese to this salad?

Yes! Parmesan, feta, or shredded cheddar can add extra flavor.

How do I keep the tuna from being too dry?

Mix it well with the dressing and consider adding a bit of olive oil or lemon juice.

What other vegetables can I add?

Cucumbers, cherry tomatoes, shredded carrots, or even arugula work great.

Is this good for weight loss?

Yes, it’s high in protein and fiber, keeping you full longer while being relatively low in calories.

Conclusion

This easy high-protein tuna pasta salad is a nutritious, delicious, and versatile meal that’s perfect for meal prep or quick lunches. With simple ingredients and minimal effort, you’ll have a refreshing and satisfying dish ready in no time. Try different variations to keep things exciting, and enjoy a protein-packed meal that fuels your body!

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