Protein-Packed Tuna Pasta Salad
This Protein-Packed Tuna Pasta Salad is a delicious, nutritious, and easy-to-make dish that’s perfect for meal prep, quick lunches, or post-workout meals. Loaded with lean protein from tuna, fiber-rich whole wheat pasta, and fresh vegetables, this salad is both filling and refreshing. A light, tangy dressing ties it all together, making it a well-balanced, high-protein meal.
Preparation & Cooking Time
Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes
Servings: 4
Ingredients
Main Ingredients
2 cups whole wheat pasta (penne, fusilli, or bowtie)
2 (5 oz) cans of tuna, drained (packed in water or olive oil)
1/2 cup cherry tomatoes, halved
1/2 cup cucumber, diced
1/4 cup red bell pepper, diced
1/4 cup red onion, finely chopped
1/4 cup black olives, sliced (optional)
1/4 cup feta cheese, crumbled (optional)
Dressing
3 tbsp Greek yogurt (or mayonnaise for a richer taste)
1 tbsp Dijon mustard
1 tbsp lemon juice
1 tbsp olive oil
1/2 tsp garlic powder
1/2 tsp dried oregano
Salt and pepper to taste
Garnish (Optional)
1 tbsp fresh parsley, chopped
1 tbsp sunflower seeds or chopped almonds (for crunch)
Instructions
Step 1: Cook the Pasta
1. Bring a large pot of salted water to a boil.
2. Cook the whole wheat pasta according to package instructions (about 8-10 minutes).
3. Drain, rinse with cold water, and set aside.
Step 2: Prepare the Ingredients
4. While the pasta is cooking, dice the cucumber, bell pepper, red onion, and tomatoes.
5. Drain the tuna and flake it with a fork into small chunks.
Step 3: Make the Dressing
6. In a small bowl, whisk together the Greek yogurt, Dijon mustard, lemon juice, olive oil, garlic powder, oregano, salt, and pepper until smooth.
Step 4: Assemble the Salad
7. In a large bowl, combine the pasta, tuna, chopped vegetables, and olives.
8. Pour the dressing over the salad and toss gently to coat all ingredients evenly.
Step 5: Garnish & Serve
9. Sprinkle with feta cheese, parsley, and sunflower seeds if using.
10. Serve immediately or chill in the refrigerator for 30 minutes for enhanced flavor.
Notes & Tips
Use High-Quality Tuna: Tuna packed in olive oil adds more flavor, while water-packed tuna is leaner.
Make It Dairy-Free: Omit feta cheese and replace Greek yogurt with a dairy-free alternative.
Gluten-Free Option: Use gluten-free pasta instead of whole wheat.
Make It Even Healthier: Add spinach, kale, or avocado for extra nutrients.
For Meal Prep: Store in an airtight container in the fridge for up to 3 days.
Frequently Asked Questions (FAQs)
1. Can I use canned salmon instead of tuna?
Yes! Canned salmon works well as a substitute for a different protein source.
2. How can I make this a low-carb meal?
Replace pasta with zucchini noodles, cauliflower rice, or chopped romaine lettuce for a lower-carb option.
3. Can I make this salad ahead of time?
Absolutely! It tastes even better after sitting in the fridge for a few hours. Just store it in an airtight container.
4. What are good side dishes to serve with this?
Pair it with whole-grain crackers, a side of roasted veggies, or a fruit salad for a complete meal.
5. Can I add more protein?
Yes! Hard-boiled eggs, chickpeas, or extra tuna are great ways to boost the protein content.
Nutritional Information
Calories: ~350 kcal
Protein: 30g
Fat: 10g
Carbohydrates: 35g
Fiber: 6g
Sugar: 4g
Sodium: 450mg
This Protein-Packed Tuna Pasta Salad is a quick, healthy, and delicious meal that fits into any diet. Whether for meal prep, a post-workout meal, or a picnic, it’s satisfying and full of fresh flavors. Enjoy!