This tasty tuna pasta salad is packed with protein, making it a great meal or snack. It features tuna, pasta, and vibrant veggies, all tossed in a light dressing for extra flavor!
I love how quick it is to whip this up! Perfect for a busy day when I need something satisfying. And let’s be real, tuna and pasta together? It’s like a match made in heaven! 😋
Key Ingredients & Substitutions
Pasta: Rotini is a great choice because its shape holds onto the dressing well. If you don’t have rotini, feel free to use penne, fusilli, or any short pasta you have on hand.
Tuna: Canned tuna in water is affordable and easy. You can substitute it with canned salmon or even chickpeas for a vegetarian option!
Greek Yogurt: I like the tanginess of Greek yogurt for dipping without all the calories. You can swap it for mayonnaise if you prefer a creamier texture.
Dill: Dried dill adds a lovely flavor, but if you don’t have it, Italian seasoning works too. Fresh dill, if available, enhances freshness and is a great addition!
Red Onion: If you find raw red onion too sharp, consider using green onions or shallots instead. They provide a milder flavor while adding crunch.
How Do I Cool the Pasta Properly?
Cooling the pasta correctly is key to a perfect salad! After cooking the pasta until al dente, follow these simple steps:
- Immediately drain it in a colander to stop the cooking process.
- Rinse the pasta under cold running water for about 30 seconds. This will cool it down quickly and prevent it from sticking together.
- Spread the pasta on a baking sheet to cool it further and allow excess water to drain off.
- Once cooled, proceed to mix it with the other ingredients.
By following these steps, your pasta salad will have the best texture! Enjoy your cooking!
Easy High-Protein Tuna Pasta Salad
Ingredients You’ll Need:
Pasta and Protein:
- 8 oz rotini pasta (or any short pasta)
- 2 cans (5 oz each) tuna in water, drained and flaked
- 2 hard-boiled eggs, chopped
Veggies:
- 1 cup frozen peas, thawed
- 1/4 cup diced celery
- 1/4 cup diced red onion
Dressing:
- 1/2 cup plain Greek yogurt (or mayonnaise for creamier taste)
- 1 tbsp Dijon mustard
- 1 tbsp lemon juice (freshly squeezed)
- 1 tsp dried dill (or 1 tbsp fresh dill, chopped)
Seasoning and Garnish:
- Salt and pepper to taste
- Red pepper flakes (optional, to garnish)
- Fresh parsley, chopped (for garnish)
How Much Time Will You Need?
This delicious pasta salad will take about 20 minutes of preparation time, plus an additional 30 minutes to chill in the refrigerator. In just under an hour, you’ll have a fantastic, protein-packed dish ready to enjoy!
Step-by-Step Instructions:
1. Cook the Pasta:
Begin by cooking the rotini pasta according to the package instructions until it’s al dente (firm but cooked). Once it’s done, drain the pasta and rinse it under cold water to stop the cooking process and cool it down. Set the pasta aside.
2. Combine the Ingredients:
In a large mixing bowl, add the cooled pasta, drained and flaked tuna, thawed peas, chopped hard-boiled eggs, diced celery, and diced red onion. Gently mix everything together with a spatula or spoon until evenly combined.
3. Make the Dressing:
In a separate small bowl, whisk together the Greek yogurt (or mayonnaise), Dijon mustard, lemon juice, dried dill, and a pinch of salt and pepper. This dressing adds creaminess and flavor to your salad!
4. Toss It All Together:
Pour the dressing over the tuna pasta mixture and gently toss everything together until the pasta and ingredients are well-coated with the dressing. If you’d like, you can adjust the seasoning with more salt and pepper to taste.
5. Serve or Chill:
Transfer the salad to a serving bowl. For added freshness, garnish with chopped parsley and a sprinkle of red pepper flakes if you like a little heat. To enhance the flavors, cover the salad and chill it in the refrigerator for at least 30 minutes before serving.
Enjoy your delicious, refreshing, and protein-packed tuna pasta salad!
Frequently Asked Questions (FAQ)
Can I Use Whole Wheat or Gluten-Free Pasta?
Absolutely! Whole wheat pasta adds extra fiber and nutrients, while gluten-free pasta is a great alternative for those with gluten sensitivities. Just cook according to package instructions for the best results.
How Long Can I Store Leftover Tuna Pasta Salad?
You can store leftovers in an airtight container in the refrigerator for up to 3 days. The flavors continue to meld, but it’s best to consume it within this time frame for optimal freshness.
Can I Add Other Vegetables to This Salad?
Definitely! Feel free to experiment with other veggies like bell peppers, corn, or diced cucumbers. Just be sure to chop them into small, manageable pieces for even mixing!
Is This Salad Suitable for Meal Prep?
Yes! This tuna pasta salad is perfect for meal prep. Just prepare it in advance, store it in portioned containers, and enjoy it throughout the week. Just be sure to add fresh herbs just before serving for added flavor!
