This Easy High-Protein Tuna Pasta Salad is a quick and tasty meal! It combines pasta, tuna, crunchy veggies, and a creamy dressing for a filling dish that’s packed with protein.
Perfect for lunches or a light dinner, I love how easy it is to make. Just mix everything in one bowl and you’re good to go! Plus, it’s great for meal prep—just help yourself all week long!
Key Ingredients & Substitutions
Rotini Pasta: I love using rotini for its fun shape and ability to hold onto the dressing well. You could also try other shapes like fusilli or penne. If you want a lower-carb option, consider using zucchini noodles or chickpea pasta!
Tuna: Canned tuna is a great protein source. I recommend using tuna packed in water for a lighter option. If you can’t find tuna, canned salmon or chickpeas make excellent substitutes!
Greek Yogurt: This adds creaminess and extra protein. If you’re not a fan, you can replace it with more mayonnaise, or use sour cream for a tangy flavor. For a dairy-free option, try using a plant-based yogurt.
Frozen Peas: I prefer peas for their sweetness and color. You can swap them for corn or diced bell peppers if you like. Just ensure everything is chopped small for easy eating!
How Do You Cook Perfect Pasta for Salad?
Cooking pasta for salad can be tricky but easy with a few simple steps:
- Start with a large pot of salted water. The salt helps flavor the pasta.
- Cook according to package directions until al dente, meaning it’s firm but not hard.
- After draining, rinse the pasta under cold water. This stops the cooking process and cools it for the salad.
- Spread it on a sheet pan or bowl to cool completely before adding to your salad.
This helps keep the pasta from clumping together later on!
Easy High-Protein Tuna Pasta Salad
Ingredients:
- 2 cups rotini pasta (uncooked)
- 2 cans (5 oz each) tuna in water, drained and flaked
- 1 cup frozen peas, thawed
- 1/2 cup celery, finely chopped
- 1/4 cup red onion, finely chopped
- 1/4 cup mayonnaise
- 1/4 cup Greek yogurt
- 1 tablespoon Dijon mustard
- 1 tablespoon lemon juice
- 1 teaspoon dried dill or 1 tablespoon fresh dill, chopped
- Salt and black pepper, to taste
- Red pepper flakes (optional, for garnish)
- Fresh parsley or chives, chopped (for garnish)
Time Needed:
The total time for this easy recipe is about 30 minutes. You’ll spend approximately 10 minutes cooking the pasta and mixing ingredients, and then chill the salad for at least 20 minutes before serving. Easy and quick!
Instructions:
1. Cook the Pasta:
Begin by cooking the rotini pasta. Bring a large pot of salted water to a boil, then add the pasta. Cook according to package instructions until it’s al dente. Drain the pasta, and rinse it under cold water to stop it from cooking further. Set aside to cool completely.
2. Mix the Ingredients:
In a large mixing bowl, combine the drained and flaked tuna, thawed peas, finely chopped celery, and red onion. Stir gently to combine all the ingredients evenly.
3. Prepare the Dressing:
In a separate small bowl, whisk together the mayonnaise, Greek yogurt, Dijon mustard, lemon juice, and dill. Mix until the dressing is smooth and well combined.
4. Combine Pasta and Dressing:
Add the cooled pasta to the tuna mixture. Pour the dressing over everything and gently toss until all the ingredients are well coated with the dressing. Be careful not to break up the tuna too much; you want to keep it chunky!
5. Season the Salad:
Season the pasta salad with salt and black pepper to taste. Mix everything together and adjust any seasoning as needed.
6. Garnish and Chill:
Transfer the salad to a serving bowl. Garnish with chopped parsley or chives and sprinkle with red pepper flakes if desired for some extra flavor. Chill the salad in the refrigerator for at least 30 minutes to allow the flavors to meld together.
7. Serve:
Enjoy your delicious, protein-packed tuna pasta salad cold! This dish is perfect for lunch, dinner, or as a picnic side.
Can I Use Whole Wheat Pasta for This Salad?
Absolutely! Whole wheat pasta is a great option and adds more fiber to the dish. Just be mindful of the cooking time, as whole wheat pasta may take a little longer to cook than regular rotini.
What Can I Substitute for Mayonnaise?
If you’re looking for a lighter option or want to avoid mayonnaise, you can use more Greek yogurt, mashed avocado, or even a vinaigrette. Each will change the flavor slightly, but they all work well in a pasta salad!
How Long Does This Salad Last in the Fridge?
This tuna pasta salad can be stored in an airtight container in the refrigerator for up to 3 days. Just give it a gentle stir before serving, as some ingredients may settle or separate a bit over time.
Can I Add More Vegetables?
Definitely! Feel free to get creative with your veggies. Chopped bell peppers, cucumbers, or even shredded carrots can add color and crunch. Just be sure to keep the vegetable pieces bite-sized for easy eating!
