EN:High-Protein Tuna Pasta Salad

High-Protein Tuna Pasta Salad

A cold pasta salad with tuna, vegetables, and a yogurt dressing. Mayonnaise-free, with more than forty grams of protein per serving.

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⏲ 60 min👥 4 porce🔥 635 kcal📊 easy🌿 summer🌎 Italian

⚠️ gluten, fish, milk, mustard

Ingredients

👥 4 servings

300 g white pasta

4 cans tuna in water (about 480 g drained) 1 red bell pepper 1 cucumber 150 g corn 1 small red onion parsley or chives 300 g Greek yogurt 2 tablespoons olive oil 1–2 tablespoons lemon juice 1 teaspoon Dijon mustard

salt, pepper, and optional garlic

Instructions

Cook the pasta until al dente, drain, and let it cool completely. Warm pasta would thin the dressing.

Drain the tuna and break it into large flakes with a fork. Cut the bell pepper, cucumber, and red onion into small pieces. Finely chop the herbs. For the dressing, mix the Greek yogurt with the olive oil, lemon juice, and Dijon mustard. Season with salt and pepper and add crushed garlic to taste. Combine the cooled pasta, tuna, vegetables, and corn in a large bowl. Add the dressing and mix until everything is evenly coated.

Refrigerate for at least thirty minutes. The flavors will meld and the salad will become more flavorful.

💡 Tip: The pasta must be completely cold before the dressing is added. The yogurt will soak into warm pasta and make the salad look dry.

Nutrition per serving

635 kcalCalories

41 gProtein

19 gFat

77 gCarbohydrates

7 gFiber

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High-Protein Tuna Pasta Salad is a cold salad in which Greek yogurt and Dijon mustard replace a mayonnaise-based dressing. This brings each serving to forty-one grams of protein with nineteen grams of fat; the proportions would be reversed in a mayonnaise-based version.

Four cans of tuna for four servings is a generous amount compared with standard recipes. It is what turns a side salad into a complete meal.

This salad is better suited to meal prep than hot dishes because it is eaten cold and does not need reheating. A classic version can be found in the tuna pasta salad article.

Meal prep

• Refrigerator: 3 days. The salad is prepared cold, so it does not need reheating.
• Cucumber releases water after the second day. If preparing the salad for three days, add it just before eating.
• Do not freeze; the yogurt dressing and vegetables would separate.

Tips

• For more protein, add a fifth can of tuna.
• To add fiber, use 200 g chickpeas, 200 g broccoli, or a tablespoon of flaxseed.
• Some of the corn can be replaced with peas or green beans.

Photos

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  Tuna pasta salad

EN:Meal Prep