This tasty tuna pasta salad is packed with protein, making it a filling meal. With tender pasta and tasty tuna mixed with veggies, it’s both colorful and healthy!
Perfect for lunch or dinner, this salad is super easy to throw together. I often prepare extra so I can enjoy it for days. Plus, who doesn’t love a dish that only takes a few minutes in the kitchen?
Key Ingredients & Substitutions
Rotini Pasta: I prefer rotini for its shape, which holds onto the dressing and tuna well. If you don’t have rotini, feel free to swap for any short pasta like fusilli, bowties, or even whole wheat pasta for added nutrition.
Tuna: Canned tuna is a star here for its protein punch. You can substitute with canned salmon or even chickpeas if you want a vegetarian option. Just ensure they’re well-drained!
Greek Yogurt: I love using Greek yogurt for creaminess while boosting protein. You can replace it with regular yogurt or sour cream if you prefer a different taste.
Dill: Dried dill adds a fresh herb flavor. If you don’t have it, parsley, basil, or even Italian seasoning can work instead to bring some herbiness to the dish.
How Do I Properly Cook the Pasta for a Salad?
Cooking the pasta just right is essential for a good salad. You want it al dente, which means firm to the bite, so it doesn’t get mushy when mixed. Here’s how:
- Bring a pot of salted water to a rolling boil before adding your pasta.
- Cook according to the package directions, usually around 8-10 minutes.
- Once cooked, drain and immediately rinse under cold water to stop cooking and cool it down.
This step keeps your pasta from becoming too soft and enhances the salad’s crunch. Don’t forget to toss with a bit of olive oil if you’re not serving right away to prevent sticking!
Easy High-Protein Tuna Pasta Salad
Ingredients:
- 8 oz (about 2 cups) rotini pasta
- 2 cans (5 oz each) tuna in water, drained
- 1 cup frozen peas, thawed
- 2 hard-boiled eggs, chopped
- 1/4 cup finely chopped celery
- 1/4 cup finely chopped onion (red or white)
- 1/2 cup plain Greek yogurt
- 1/4 cup mayonnaise
- 1 tablespoon Dijon mustard
- 1 tablespoon lemon juice (freshly squeezed)
- 1 teaspoon dried dill (or 1 tbsp fresh dill, chopped)
- Salt and black pepper, to taste
- Red pepper flakes, for garnish (optional)
- Fresh parsley, chopped for garnish
How Much Time Will You Need?
This recipe takes about 15 minutes of preparation time and 30 minutes of chilling in the refrigerator. In total, you’ll spend about 45 minutes making this delicious salad, but most of that time is just letting it chill while you relax!
Step-by-Step Instructions:
1. Cook the Pasta:
Start by cooking the rotini pasta according to the package instructions until it’s al dente. This usually takes about 8-10 minutes. When it’s ready, drain the pasta and rinse it under cold water to stop the cooking. Set it aside to cool off.
2. Mix the Ingredients:
In a large mixing bowl, combine the drained tuna, thawed peas, chopped hard-boiled eggs, chopped celery, and onion. Give it a gentle stir so everything is well mixed together.
3. Prepare the Dressing:
In a small bowl, whisk together the Greek yogurt, mayonnaise, Dijon mustard, lemon juice, dried dill, salt, and black pepper until the mixture is smooth and creamy. This dressing will add flavor and creaminess to your salad.
4. Combine the Pasta and Dressing:
Now, add the cooked pasta to the bowl with the tuna mixture. Pour the dressing over it and gently fold everything together until all the ingredients are coated evenly with the dressing.
5. Taste and Adjust:
Give your salad a taste and see if you’d like to add more salt, pepper, or a little extra lemon juice to brighten it up. Adjust the seasoning to suit your taste!
6. Chill Out:
Transfer the pasta salad to a serving bowl and garnish with a sprinkle of red pepper flakes and fresh parsley for a pop of color. Cover the bowl and place it in the refrigerator for at least 30 minutes. This allows the flavors to meld beautifully.
7. Serve and Enjoy:
After chilling, your delicious high-protein tuna pasta salad is ready to serve! Enjoy it as a satisfying lunch or light dinner, and feel free to customize it with your favorite veggies!
Bon Appétit!
FAQ About Easy High-Protein Tuna Pasta Salad
Can I Use Different Types of Pasta?
Absolutely! While rotini is perfect for holding onto the dressing, you can substitute it with any short pasta like fusilli, penne, or even whole wheat pasta for added nutrition. Just cook according to package instructions for the best texture!
Is There a Substitute for Greek Yogurt?
Yes, if you don’t have Greek yogurt on hand, you can use regular yogurt or even sour cream for a similar creamy texture. Just keep in mind that sour cream will have a slightly different flavor.
How Long Can I Store Leftovers?
This pasta salad can be stored in the refrigerator in an airtight container for up to 3 days. The flavors may even deepen over time, making it a great leftover option!
Can I Make This Salad Vegan?
Yes! To make this salad vegan, substitute the tuna with chickpeas or an equal amount of a plant-based protein, and replace Greek yogurt and mayonnaise with vegan alternatives. This will keep it creamy and delicious while being plant-based!
