Easy High-Protein Tuna Pasta Salad
This easy tuna pasta salad is fresh, filling, and packed with lean protein. Flaky tuna, whole-wheat pasta, crunchy vegetables, and a light Greek-yogurt dressing make it creamy without being heavy. Mediterranean flavors keep it bright and satisfying—great served chilled or at room temperature.
Prep Time: 10 minutes
Cook Time: 10–12 minutes
Total Time: 20–25 minutes
Servings: 2–3
Ingredients
For the Salad
2 cups cooked whole-wheat pasta (fusilli or penne work best)
1 can tuna in water, drained (160–180 g)
½ cup cherry tomatoes, halved
½ cup cucumber, diced
¼ cup red onion, finely chopped
¼ cup sweet corn or peas
2 tbsp fresh parsley or dill, chopped
For the High-Protein Dressing
½ cup Greek yogurt (plain)
1 tbsp olive oil
1 tbsp lemon juice
1 tsp Dijon mustard
Salt & black pepper to taste
Optional Add-Ins
Olives
Capers
Crumbled feta
Chili flakes
Instructions
Cook the Pasta
Cook pasta in salted water according to package instructions.
Drain and rinse briefly with cool water.
Prepare the Dressing
Whisk Greek yogurt, olive oil, lemon juice, mustard, salt, and pepper until smooth.
Assemble the Salad
In a large bowl, combine pasta, tuna (gently flaked), tomatoes, cucumber, onion, corn, and herbs.
Mix & Serve
Add dressing and toss until evenly coated.
Adjust seasoning and chill for 10 minutes if desired.
Notes & Tips
Use whole-wheat or protein pasta for extra protein and fiber.
For ultra-high protein, add boiled eggs or chickpeas.
Keep tuna chunky—don’t mash it.
Best texture after chilling 20–30 minutes.
Frequently Asked Questions
Is this good for weight loss?
Yes—high protein, low added fat, and very filling.
Can I make it dairy-free?
Use dairy-free yogurt or olive-oil vinaigrette.
How long does it keep?
Up to 3 days refrigerated in an airtight container.
Nutritional Information
Calories: 380 kcal
Protein: 32 g
Carbohydrates: 40 g
Fat: 10 g
Fiber: 6 g