– **Title**: Easy High Protein Tuna Pasta Salad
– **Ingredients**:
– 8 oz rotini or corkscrew pasta
– 1 can (12 oz) tuna in water, drained
– 1 cup frozen peas, thawed
– 1/2 cup cherry tomatoes, halved
– 1/4 cup red onion, finely chopped
– 1/2 cup celery, diced
– 1/4 cup mayonnaise (or Greek yogurt for a healthier option)
– 1 tbsp Dijon mustard
– 1 tsp lemon juice
– Salt and pepper to taste
– Fresh parsley or dill for garnish (optional)
– **Instructions**:
1. Cook the pasta according to package instructions until al dente. Drain and rinse under cold water to cool.
2. In a large bowl, combine the drained tuna, thawed peas, cherry tomatoes, red onion, and celery.
3. In a separate small bowl, mix together the mayonnaise (or Greek yogurt), Dijon mustard, lemon juice, salt, and pepper.
4. Add the cooled pasta to the tuna mixture and pour the dressing over everything. Toss to combine until well mixed.
5. Taste and adjust seasoning if necessary. Chill in the refrigerator for at least 30 minutes before serving.
6. Serve cold, garnished with fresh parsley or dill if desired. Enjoy!
Key Ingredients & Substitutions
Rotini Pasta: This spiral shape is great for holding onto your dressing! You can switch it out for any pasta shape like fusilli, penne, or even whole wheat pasta for a healthier option.
Tuna: Canned tuna is very convenient. If you need a non-fish option, consider using canned chickpeas or shredded rotisserie chicken for added protein.
Celery: It adds a nice crunch. If celery isn’t your thing, try diced bell peppers or cucumber instead for freshness.
Mayonnaise/Dijon Mustard: Mayonnaise provides creaminess, but you can use plain Greek yogurt for a lighter alternative. For mustard, you can use yellow mustard if that’s what you have; it will still give a nice kick.
Fresh Parsley: This adds color and brightness. If you don’t have parsley, fresh dill or basil can work just as well for a different flavor.
How Do I Cook Pasta Perfectly for Salad?
Cooking pasta for salads is easy, but doing it right is key to getting that perfect texture. You want your pasta to be al dente, so it retains its shape and doesn’t get mushy when mixed. Here’s how!
- Bring a large pot of salted water to a boil. Use about 1 tablespoon of salt for 4-6 quarts of water.
- Add the rotini and cook according to package directions, usually around 8-10 minutes.
- To check for doneness, taste a piece a minute or two before the time is up—it should be firm but tender.
- Once cooked, drain the pasta and immediately rinse it under cold water. This stops the cooking process and cools it down for your salad.
Easy Tuna Pasta Salad High Protein
Ingredients You’ll Need:
Main Ingredients:
- 8 oz rotini pasta
- 1 can (15 oz) tuna in water, drained
- 1 cup frozen peas, thawed
- 1/2 cup celery, diced
- 1/2 cup mayonnaise (or Greek yogurt for a lighter option)
- 1 tbsp Dijon mustard
- 1/2 tsp garlic powder
- 1/2 tsp onion powder
- 1/4 cup red onion, finely chopped
- Salt and pepper to taste
- 1/4 cup fresh parsley, chopped
- Red pepper flakes (optional, for garnish)
How Much Time Will You Need?
This tasty tuna pasta salad will take about 15 minutes of prep time and another 30 minutes to chill in the fridge if you choose to do so. So in total, you can have this refreshing dish ready in about 45 minutes, perfect for a quick lunch or dinner!
Step-by-Step Instructions:
1. Cook the Pasta:
Start by cooking the rotini pasta according to the package instructions. Once it’s done, drain it well and rinse it under cold water. This helps cool the pasta and stops the cooking process, so it’s just right for your salad!
2. Prepare the Tuna Mixture:
In a large mixing bowl, combine the drained tuna, thawed peas, diced celery, mayonnaise, Dijon mustard, garlic powder, onion powder, and red onion. Use a spatula or spoon to mix everything together until all the ingredients are well coated and combined. This mixture is packed with flavor!
3. Combine Everything Together:
Add your cooled pasta to the bowl with the tuna mixture. Gently fold the pasta into the mixture, being careful not to break up the pasta too much. You want it all mixed evenly so every bite has that delicious tuna flavor!
4. Season and Add Freshness:
Now it’s time to bring in the flavors! Season your salad with salt and pepper to taste. Then, stir in the chopped parsley. This gives the salad a fresh and bright touch—mix it until the parsley is evenly distributed.
5. Chill and Serve:
You can serve your tuna pasta salad right away if you’re in a hurry. However, for even better flavor, cover it and chill in the refrigerator for at least 30 minutes. When ready to serve, sprinkle with red pepper flakes for a little kick if you like!
Can I Use Whole Wheat or Gluten-Free Pasta Instead?
Absolutely! Whole wheat pasta will add a nice nuttiness and extra fiber, while gluten-free pasta works well for those with dietary restrictions. Just keep an eye on the cooking time, as gluten-free varieties may cook faster or slower than traditional pasta.
Can I Substitute Greek Yogurt for Mayonnaise?
Yes! Greek yogurt is a great substitute for mayonnaise if you’re looking for a lighter option. It will still give your salad a creamy texture and add extra protein. You can also consider mixing half mayonnaise and half Greek yogurt for a balanced flavor!
How Should I Store Leftover Tuna Pasta Salad?
Store any leftovers in an airtight container in the refrigerator for up to 3 days. For best flavor, stir before serving again. If it seems dry after refrigeration, add a splash of lemon juice or a bit more yogurt or mayonnaise to refresh it!
Can I Add More Vegetables to This Salad?
Definitely! Feel free to customize your tuna pasta salad by adding ingredients like bell peppers, corn, or even diced cucumbers for crunch. Just make sure to chop them small enough to mix well and not overpower the dish!
