– **Title**: Easy High-Protein Tuna Pasta Salad
– **Ingredients**:
– 8 oz whole wheat pasta (such as fusilli or penne)
– 1 can (5 oz) tuna in water, drained
– 1/2 cup cherry tomatoes, halved
– 1/2 cup cucumber, diced
– 1/4 cup red onion, finely chopped
– 1/4 cup bell pepper (any color), diced
– 1/4 cup celery, diced
– 1/4 cup plain Greek yogurt
– 2 tbsp mayonnaise (optional)
– 1 tbsp lemon juice
– 1 tsp dried dill (or fresh, if available)
– Salt and pepper to taste
– Fresh parsley or basil for garnish (optional)
– **Instructions**:
1. Cook the whole wheat pasta according to package instructions until al dente. Drain and rinse under cold water to cool.
2. In a large mixing bowl, combine the drained tuna, cherry tomatoes, cucumber, red onion, bell pepper, and celery.
3. Add the cooled pasta to the mixing bowl with the vegetables and tuna.
4. In a small bowl, whisk together the Greek yogurt, mayonnaise (if using), lemon juice, dried dill, salt, and pepper.
5. Pour the dressing over the pasta salad and gently toss until everything is well coated.
6. Taste and adjust seasoning if necessary.
7. Chill in the refrigerator for at least 30 minutes before serving to allow flavors to meld.
8. Garnish with fresh parsley or basil if desired before serving.
Enjoy your nutritious and easy high-protein tuna pasta salad!
Key Ingredients & Substitutions
Pasta: I used rotini for its fun shape, but you can swap it for any pasta you like, such as penne, fusilli, or even whole grain pasta for a healthier twist. Just keep cooking times in mind!
Tuna: Canned tuna is easy and quick. If seafood isn’t your thing, try canned chickpeas or shredded chicken as a protein alternative. Both add great texture and flavor!
Mayonnaise: Mayonnaise binds everything together and adds creaminess. If you’re looking for a lighter option, use avocado or a vegan mayo. Greek yogurt is a great substitute for those watching calories.
Frozen Peas: They add a sweet taste and bright color. You can replace them with cooked green beans or corn if you prefer. Just keep an eye on cooking times for freshness!
Red Onion: For a milder flavor, use green onions or shallots instead. If you like a bit of crunch, diced bell peppers will add a nice twist too!
How Do I Ensure My Tuna Pasta Salad Is Creamy and Flavorful?
To get a creamy and tasty tuna pasta salad, focus on mixing your dressing well. Combining mayonnaise, Greek yogurt, Dijon mustard, and lemon juice is key for flavor. Here’s a simplified method:
- In a bowl, whisk together mayo, yogurt, mustard, and lemon juice until smooth. This will make it easier to coat the pasta and other ingredients.
- Taste the dressing first. Adjust salt and pepper to your liking—this is where flavor comes to life!
- Once your pasta is cooled, combine everything gently so as not to break up the tuna or pasta too much.
- Letting the salad chill is crucial. This helps flavors blend nicely, making each bite tasty!
How to Make Easy Tuna Pasta Salad (High Protein)
Ingredients You’ll Need:
For the Salad:
- 8 oz rotini pasta (or pasta of choice)
- 1 can (5-7 oz) tuna in water, drained
- 1 cup frozen peas, thawed
- 1/4 cup celery, diced
- 1/4 cup red onion, finely chopped
For the Dressing:
- 1/4 cup mayonnaise (adjust to taste)
- 1/4 cup Greek yogurt (for added protein)
- 2 tbsp Dijon mustard
- 1 tbsp lemon juice
- Salt and pepper to taste
For Garnish:
- Fresh parsley, chopped
- Red pepper flakes (optional, for heat)
How Much Time Will You Need?
This easy tuna pasta salad will take about 15 minutes to prepare and an additional 30 minutes to chill in the refrigerator. So, in about 45 minutes, you’ll have a delicious and protein-packed dish ready to serve!
Step-by-Step Instructions:
1. Cooking the Pasta:
Start by boiling a pot of water and cooking the rotini pasta according to the package instructions. Once it’s cooked, drain the pasta and rinse it with cold water to stop the cooking process. Set the pasta aside to cool while you prepare the other ingredients.
2. Mixing the Base Ingredients:
In a large mixing bowl, combine the drained tuna, thawed peas, diced celery, and finely chopped red onion. Give it a gentle stir so all the ingredients are mixed together nicely.
3. Preparing the Creamy Dressing:
In a separate bowl, mix together the mayonnaise, Greek yogurt, Dijon mustard, lemon juice, salt, and pepper until you have a smooth and creamy dressing. Taste it and adjust the seasoning as needed. If you like it creamier, feel free to add more mayonnaise or yogurt.
4. Combining Everything:
Add the cooked and cooled pasta to the bowl with the tuna mixture. Pour the creamy dressing over the pasta and gently mix everything together until it’s well combined and coated in dressing.
5. Final Touches:
Transfer the tuna pasta salad to a serving bowl or platter. Garnish it with chopped fresh parsley and sprinkle some red pepper flakes on top if you want a little extra spice. Yum!
6. Chill and Serve:
For the best flavor, refrigerate the salad for at least 30 minutes before serving. This will allow the flavors to meld beautifully. You can enjoy it chilled or at room temperature. Dig in and enjoy your healthy, high-protein meal!
Can I Use Different Types of Pasta?
Absolutely! Feel free to substitute rotini with any pasta of your choice, such as fusilli, penne, or even gluten-free pasta. Just keep an eye on the cooking time, as it may vary based on the type of pasta you choose.
How Can I Make This Salad Vegan?
To make this salad vegan, substitute the tuna with chickpeas or diced tofu, and use vegan mayonnaise or a mashed avocado instead of regular mayonnaise and yogurt. This keeps the salad creamy while boosting the protein content!
How to Store Leftover Tuna Pasta Salad?
Store any leftovers in an airtight container in the fridge for up to 3 days. It’s best enjoyed within that timeframe, as the pasta may absorb some of the dressing and alter the texture over time. You can refresh it by adding a little extra mayo or yogurt when serving.
Can I Add Other Vegetables to This Recipe?
Of course! This salad is very versatile. Feel free to add in diced bell peppers, cucumbers, or grated carrots for extra crunch and color. Just chop them roughly the same size as the other ingredients for even mixing.
