This Tuna Pasta Salad is super simple and packed with protein! It combines tender pasta, tasty tuna, crunchy veggies, and a creamy dressing for a quick meal.
You’ll love how easy it is to whip up this colorful dish. I often make it for lunch and enjoy it cold—perfect for those busy days when you need a yummy boost!
Key Ingredients & Substitutions
Rotini Pasta: I love rotini for its ability to hold sauce and ingredients well, making every bite flavorful. You can swap it for any pasta you have on hand, like penne or fusilli.
Tuna: Canned tuna in water is a great choice for this recipe. If you want a different protein option, try canned salmon or chickpeas for a vegetarian twist.
Greek Yogurt: I use Greek yogurt for extra creaminess and protein. If you need a dairy-free substitute, opt for tahini or silken tofu blended until smooth.
Hard-Boiled Eggs: These add richness and protein. If you’re short on time, skip them or replace them with avocado for a creamy texture.
Dill: Dried or fresh dill brightens the flavor. If you don’t have dill, parsley, or basil adds a nice touch too!
How Can I Cook Pasta Perfectly Without It Getting Mushy?
Cooking pasta right is crucial for this salad! To prevent mushiness, follow these tips:
- Start with plenty of water; this keeps the pasta from sticking together.
- Add a pinch of salt to the water for flavor.
- Cook until al dente, meaning it should have a little bite when you chew it.
- Don’t skip rinsing under cold water after cooking—it stops the cooking process and cools the pasta for the salad.
Perfectly cooked pasta makes a big difference in texture and taste! Enjoy your delicious pasta salad!
Easy High Protein Tuna Pasta Salad
Ingredients:
- 8 oz (about 2 cups) rotini pasta
- 2 cans (5 oz each) tuna packed in water, drained
- 1 cup frozen peas, thawed
- 2 hard-boiled eggs, chopped
- 1/4 cup finely chopped celery
- 1/4 cup finely chopped red onion (optional)
- 1/3 cup mayonnaise
- 2 tbsp plain Greek yogurt
- 1 tbsp Dijon mustard
- 1 tsp lemon juice
- Salt and black pepper, to taste
- 1/2 tsp dried dill or 1 tbsp fresh dill, chopped
- 1/2 tsp garlic powder
- Red chili flakes, for garnish (optional)
- Fresh parsley or basil, chopped for garnish
How Much Time Will You Need?
This Tuna Pasta Salad takes about 15 minutes to prepare and then at least 30 minutes to chill in the fridge for optimal flavor. Total time is around 45 minutes, and it’s well worth the wait!
Step-by-Step Instructions:
1. Cook the Pasta:
Start by cooking the rotini pasta according to the package directions—make sure it’s al dente for the best texture. Once done, drain the pasta and give it a quick rinse under cold water to cool it off. Set it aside to let it drain completely.
2. Prepare the Other Ingredients:
In a large mixing bowl, add the drained tuna, thawed peas, and chopped hard-boiled eggs. If you’re using red onion, toss that in too, as it gives a nice crunch and flavor. Don’t forget the chopped celery for that extra crispiness!
3. Make the Dressing:
In a smaller bowl, mix together the mayonnaise, Greek yogurt, Dijon mustard, lemon juice, dried dill (or fresh if you have it), garlic powder, and some salt and pepper. Whisk until smooth and creamy.
4. Combine Everything:
Now, pour your cooled pasta into the big bowl with the tuna and veggie mix. Then, drizzle the dressing over everything. Gently stir and toss it all together until everything is coated in that delicious dressing.
5. Taste and Adjust:
Give your salad a taste and see if you want to add any more salt, pepper, or lemon juice to brighten things up. Adjust it to your preference!
6. Garnish and Chill:
Before serving, sprinkle on the chopped fresh parsley or basil, and if you like a little heat, add some red chili flakes on top. Cover the bowl and pop it in the fridge for at least 30 minutes to let the flavors meld together.
7. Serve Cold:
After chilling, give it a good stir again and then it’s ready to serve! Enjoy this nutritious, protein-packed meal, perfect for lunch or a snack anytime!
This Tuna Pasta Salad is not only tasty but also a fantastic source of protein from the tuna, eggs, and Greek yogurt. Enjoy making it for a healthy meal or lunchbox fix!
FAQ for Easy High Protein Tuna Pasta Salad
Can I Use Whole Grain or Gluten-Free Pasta?
Absolutely! Whole grain pasta adds more fiber, making the salad even healthier. For a gluten-free option, use gluten-free pasta varieties, which work just as well in this recipe.
How Do I Store Leftovers?
Store any leftovers in an airtight container in the refrigerator for up to 3 days. The flavors tend to deepen after it sits in the fridge, making it taste even better the next day!
Can I Add Other Vegetables?
Definitely! Feel free to toss in other veggies like bell peppers, cucumbers, or even cherry tomatoes for added color and crunch. Just make sure to chop them into small pieces so they mix well with the pasta.
How Can I Make This Recipe Dairy-Free?
You can substitute the Greek yogurt and mayonnaise with a plant-based yogurt and vegan mayo. You’ll still get a creamy texture without the dairy!
