This easy tuna pasta salad is packed with protein and flavor! Using simple ingredients like tuna, pasta, and crunchy veggies, it comes together in no time.
Perfect for lunch or a light dinner, I love how colorful it looks on the plate. Plus, you can make it ahead and enjoy it for days—talk about a win-win! 🍝
Key Ingredients & Substitutions
Rotini Pasta: I recommend using rotini because its twists hold onto the dressing and other ingredients nicely. However, feel free to substitute with any short pasta like fusilli, penne, or even gluten-free pasta if needed.
Tuna: Canned tuna is key for protein. Opt for chunk light tuna for a milder flavor, or albacore for a firmer texture. If you’re avoiding canned foods, consider using cooked fresh tuna flakes.
Mayonnaise: Mayonnaise adds creaminess, but you could substitute yogurt for a lighter option. I sometimes mix both for the perfect balance!
Frozen Peas: Thawed peas give a pop of sweetness and color. If you don’t have peas, chopped green beans or corn work well too!
Hard-Boiled Eggs: They add protein and richness. If you’re looking for a vegan option, you can skip them or substitute with tofu for extra protein.
How Do You Perfectly Combine Flavors in Tuna Pasta Salad?
Mixing flavors well is key to a delightful pasta salad! Here’s how:
- Start by making the dressing in a separate bowl to ensure it blends smoothly. This helps avoid clumps when you mix.
- Toss all the solid ingredients together before adding the pasta. This way, they are evenly coated beforehand.
- Finally, add the cooled pasta and gently fold everything. Over-mixing can lead to mushy pasta!
Taste it before chilling to check if you need a bit more seasoning. Chilling it helps all the flavors marry together, making the salad even better!
Easy High Protein Tuna Pasta Salad
Ingredients You’ll Need:
Pasta and Protein:
- 8 ounces rotini pasta (or any short pasta)
- 2 cans (5 oz each) tuna in water, drained and flaked
Veggies:
- 1 cup frozen peas, thawed
- 2 hard-boiled eggs, chopped
- 1/2 cup diced celery
- 1/4 cup finely chopped red onion (optional)
Dressing:
- 1/2 cup mayonnaise (adjust for creaminess preference)
- 1 tablespoon Dijon mustard
- 1 tablespoon fresh lemon juice
- 1/2 teaspoon garlic powder
- 1/4 teaspoon black pepper
- 1/4 teaspoon salt (or to taste)
Garnish:
- 1/4 cup chopped fresh parsley (plus extra for garnish)
- Red pepper flakes (optional for garnish)
How Much Time Will You Need?
This delicious tuna pasta salad takes about 15 minutes of prep time and an additional 30 minutes to chill in the refrigerator. So, in total, you’ll need about 45 minutes to have a flavorful, high-protein meal ready to serve!
Step-by-Step Instructions:
1. Cook the Pasta:
Start by cooking the rotini pasta according to the package instructions until it’s al dente. After cooking, drain the pasta and rinse it under cold water to stop the cooking process and cool it down. Set it aside.
2. Prepare the Ingredients:
In a large mixing bowl, combine the drained tuna, thawed peas, chopped hard-boiled eggs, diced celery, and the optional red onion if you’re using it.
3. Make the Dressing:
In a smaller bowl, whisk together the mayonnaise, Dijon mustard, fresh lemon juice, garlic powder, salt, and black pepper until the mixture is smooth and well combined.
4. Combine Everything:
Pour the dressing over the tuna and vegetable mixture. Gently fold the ingredients together until everything is evenly coated with the dressing.
5. Add the Pasta:
Now, add the cooled pasta and chopped parsley to the mixture. Toss everything gently to make sure all the ingredients are well blended and coated.
6. Adjust Seasoning:
Taste your salad and adjust the seasoning as needed with more salt, pepper, or lemon juice according to your preference.
7. Transfer and Garnish:
Transfer the salad to a nice serving bowl. Garnish with extra chopped parsley and a sprinkle of red pepper flakes for a little kick if you like some heat!
8. Chill and Serve:
For the best flavor, chill your tuna pasta salad in the refrigerator for at least 30 minutes before serving. This will let all the flavors meld together beautifully.
Enjoy Your Meal!
Your protein-packed tuna pasta salad is now ready to be enjoyed—perfect for a quick lunch or a light dinner!
FAQ for Easy High Protein Tuna Pasta Salad
Can I Use Different Types of Pasta?
Absolutely! While rotini is great for holding onto the dressing, you can use any short pasta you prefer, like penne, fusilli, or even whole wheat pasta. Just be sure to adjust the cooking time according to the type of pasta you choose!
How Can I Make This Salad Vegan?
To make a vegan version, simply replace the canned tuna with chickpeas or a plant-based tuna alternative. Also, swap the mayonnaise with a vegan mayo or a mix of mashed avocado and lemon juice for creaminess.
How Do I Store Leftovers?
Store any leftovers in an airtight container in the refrigerator for up to 3 days. If it thickens in the fridge, simply add a splash of water or lemon juice before serving to loosen it up!
Can I Prep This Salad in Advance?
Yes, this salad is perfect for meal prep! You can make it a day in advance, and it will taste even better after sitting in the fridge for a bit as the flavors meld. Just be sure to keep it chilled until serving!
