I just made a Tuna Noodle Pasta Salad that’s insanely high in protein, takes 20 minutes, keeps all week, and I’m keeping it in heavy rotation.

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I’m obsessed with this tuna pasta salad because it actually fills me up and doesn’t pretend to be light. I love the salty pop of tuna in water mixed with creamy plain Greek yogurt that keeps it tangy not heavy.

It’s my go-to Tuna Noodle Pasta Salad for work lunches when I need something protein-packed and boring-free. And I don’t babysit it, toss, chill, done.

Quick Healthy Lunch Meal Prep that survives a hectic week and still tastes like you bothered. Bright red pepper, parsley, little crunch from celery, all the textures I want in one bowl.

No fuss. Seriously.

Ingredients

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Whole wheat pasta: hearty base that holds up for meal prep.
Tuna: lean protein, super filling and pantry-friendly.
Chickpeas: extra protein and creamy texture, if you want.
Greek yogurt: tangy creaminess, cuts mayo and adds protein.
Light mayo: a touch of richness, keeps things silky.
Dijon mustard: bright bite, brings everything together.
Lemon juice: fresh zing, wakes up the flavors.
Olive oil: smooth mouthfeel and healthy fats.
Celery: crunchy, refreshing contrast in each bite.
Red onion: sharp snap, a little heat.
Peas or cucumber: sweet pop or crisp coolness.
Red bell pepper: sweet crunch and color.
Parsley or dill: herb freshness, makes it taste homemade.
Garlic powder: savory backbone without raw garlic fuss.
Dried oregano: subtle earthiness, pairs with tuna.
Kosher salt: essential seasoning, don’t skip.
Black pepper: warm finish, tiny kick.
Capers or pickles: salty tang, adds interest.
Parmesan: nutty savory lift, if you want richness.
Cottage cheese: sneaky protein boost and creamy chunks.

Ingredient Quantities

8 oz dry whole wheat rotini or penne (about 2 cups dry)

2 (5 oz) cans tuna in water, drained well

1 cup canned chickpeas, rinsed and drained (optional for extra protein)

1 cup plain Greek yogurt (about 8 oz, full fat or low fat, your choice)

2 tablespoons light mayonnaise or extra yogurt if you want less mayo

1 tablespoon Dijon mustard

2 tablespoons lemon juice (fresh is best)

2 tablespoons olive oil

1/2 cup finely chopped celery (about 2 stalks)

1/3 cup finely diced red onion or scallions

3/4 cup frozen peas, thawed (or 1 small cucumber, diced if you dont like peas)

1/2 cup diced red bell pepper

1/4 cup chopped fresh parsley or dill

1/2 teaspoon garlic powder

1/2 teaspoon dried oregano

1/2 teaspoon kosher salt, plus more to taste

1/4 teaspoon black pepper, plus more to taste

Optional: 2 tablespoons capers or chopped pickles for tang

Optional: 1/4 cup grated Parmesan or 1/2 cup low fat cottage cheese to bump protein more

How to Make this

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1. Cook 8 oz whole wheat rotini or penne in a large pot of generously salted boiling water according to package directions until al dente, about 9 to 11 minutes; drain and rinse briefly under cold water to stop cooking and cool the pasta.

2. While pasta cooks, drain two 5 oz cans tuna very well and transfer to a large mixing bowl; add 1 cup rinsed canned chickpeas if using for extra protein.

3. Make the dressing by whisking together 1 cup plain Greek yogurt, 2 tablespoons light mayonnaise (or replace with extra yogurt), 1 tablespoon Dijon mustard, 2 tablespoons lemon juice, 2 tablespoons olive oil, 1/2 teaspoon garlic powder, 1/2 teaspoon dried oregano, 1/2 teaspoon kosher salt and 1/4 teaspoon black pepper; taste and adjust seasoning.

4. Add the cooled pasta to the bowl with tuna and chickpeas, then pour the dressing over everything; toss gently so pasta and tuna stay chunky but evenly coated.

5. Stir in 1/2 cup finely chopped celery, 1/3 cup diced red onion or scallions, 3/4 cup thawed frozen peas (or 1 small diced cucumber if you hate peas), 1/2 cup diced red bell pepper and 1/4 cup chopped fresh parsley or dill.

6. Fold in optional tangy bits like 2 tablespoons capers or chopped pickles if you want extra zip, and add 1/4 cup grated Parmesan or 1/2 cup low fat cottage cheese if you want even more protein; mix gently.

7. Taste and adjust with extra salt, pepper or lemon juice as needed. If it seems dry add a bit more olive oil or a spoonful more yogurt.

8. Chill for at least 20 to 30 minutes before serving so flavors meld; it keeps well for up to 4 days in the fridge in an airtight container, making it perfect for meal prep.

9. To serve, give it a quick stir and add a splash of lemon juice or a sprinkle of fresh herbs; if using cottage cheese keep servings cold and eat within 3 days.

Equipment Needed

1. Large pot for boiling pasta
2. Colander for draining and rinsing pasta
3. Large mixing bowl to combine tuna, pasta and dressing
4. Whisk for making the yogurt-mustard dressing
5. Measuring cups and spoons
6. Wooden spoon or rubber spatula for gentle tossing
7. Chef’s knife for chopping celery, onion, peppers and herbs
8. Cutting board
9. Can opener for the tuna and chickpeas
10. Airtight container for chilling and storing leftovers

FAQ

Q: How long will this tuna pasta salad keep in the fridge?

A: Stored in an airtight container it stays good 3 to 4 days. After that the pasta gets mushy and the flavors start to fade. If you added fresh cucumber wait to add it until just before eating so it doesnt go soggy.

Q: Can I use mayonnaise instead of Greek yogurt?

A: Yes. Swap all or some of the yogurt for mayo if you want richer flavor. Try 1/2 mayo and 1/2 yogurt to keep creaminess but keep protein up. If you use all mayo expect more calories and less tang.

Q: Will the pasta get soggy if I make this for meal prep?

A: It can if you mix everything together too early. To avoid sogginess cook the pasta just al dente, rinse with cold water, and toss with a little oil before chilling. You can also store dressing separate and combine the day of for best texture.

Q: Can I add other proteins or make it vegetarian?

A: Sure. For more protein stir in drained low fat cottage cheese or extra chickpeas. To make vegetarian skip the tuna and double the chickpeas, add white beans or firm tofu cubes for a similar texture.

Q: Is this salad good warm or only cold?

A: It's best cold or at room temperature. You can serve it slightly warm right after mixing if you like, but chilling helps flavors meld and gives a better texture. If you prefer warm, briefly heat the tuna and dressing separately then toss with pasta.

Q: How do I boost the protein even more without changing the taste much?

A: Mix in 1/2 cup low fat cottage cheese or 1/4 cup grated Parmesan. You can also use high protein pasta or add an extra can of tuna. Chickpeas are another mild way to raise protein but they change the texture a bit.

High Protein Tuna Pasta Salad For Meal Prep Recipe Substitutions and Variations

8 oz dry whole wheat rotini or penne: swap for 8 oz chickpea or lentil pasta for extra protein and fiber, or use brown rice pasta if gluten free. They cook the same but watch time cause some brands vary.
2 (5 oz) cans tuna in water: use canned salmon or canned chicken if you want a different flavor, or try 1 can of sardines for more omega 3s; if you like less fishy bites, flake cooked rotisserie chicken instead.
1 cup plain Greek yogurt + 2 tbsp light mayo: trade for 1 cup cottage cheese blended smooth for a tangy, higher protein dressing, or use 1 cup plain kefir or sour cream if that’s what you have on hand.
3/4 cup frozen peas (or cucumber): replace peas with shelled edamame or steamed green beans for similar texture, or use diced zucchini for a lighter crunch if you dont like peas.

Pro Tips

1. Cook the pasta a minute less than the package says so it stays slightly firm after you toss it with the yogurt dressing. Rinse with cold water fast to stop cooking, then spread it on a tray to cool quicker so the tuna doesnt turn mushy.

2. Drain the tuna really well and then flake it gently with a fork instead of smashing it. Keeps nice chunky bites instead of a tuna paste. If you add chickpeas, mash a few lightly so some creaminess mixes in but still leaves whole beans for texture.

3. Taste the dressing before you add it to everything. Yogurt can vary in tang, so add lemon, salt or more mustard slowly. If it seems too thick, thin with a teaspoon or two of the reserved pasta cooking water or a splash more olive oil.

4. Make it ahead and let it chill at least 30 minutes so flavors meld, but add delicate add-ins like peas, cucumber or fresh herbs right before serving if you want them bright. If using cottage cheese, eat within 3 days and keep it really cold.

High Protein Tuna Pasta Salad For Meal Prep Recipe

Recipe by Nicky Smith

0.0 from 0 votes

I just made a Tuna Noodle Pasta Salad that’s insanely high in protein, takes 20 minutes, keeps all week, and I’m keeping it in heavy rotation.

Servings

servings

Calories

490

kcal

Equipment: 1. Large pot for boiling pasta
2. Colander for draining and rinsing pasta
3. Large mixing bowl to combine tuna, pasta and dressing
4. Whisk for making the yogurt-mustard dressing
5. Measuring cups and spoons
6. Wooden spoon or rubber spatula for gentle tossing
7. Chef’s knife for chopping celery, onion, peppers and herbs
8. Cutting board
9. Can opener for the tuna and chickpeas
10. Airtight container for chilling and storing leftovers

Ingredients

8 oz dry whole wheat rotini or penne (about 2 cups dry)
2 (5 oz) cans tuna in water, drained well
1 cup canned chickpeas, rinsed and drained (optional for extra protein)
1 cup plain Greek yogurt (about 8 oz, full fat or low fat, your choice)
2 tablespoons light mayonnaise or extra yogurt if you want less mayo
1 tablespoon Dijon mustard
2 tablespoons lemon juice (fresh is best)
2 tablespoons olive oil
1/2 cup finely chopped celery (about 2 stalks)
1/3 cup finely diced red onion or scallions
3/4 cup frozen peas, thawed (or 1 small cucumber, diced if you dont like peas)
1/2 cup diced red bell pepper
1/4 cup chopped fresh parsley or dill
1/2 teaspoon garlic powder
1/2 teaspoon dried oregano
1/2 teaspoon kosher salt, plus more to taste
1/4 teaspoon black pepper, plus more to taste
Optional: 2 tablespoons capers or chopped pickles for tang
Optional: 1/4 cup grated Parmesan or 1/2 cup low fat cottage cheese to bump protein more

Directions

Cook 8 oz whole wheat rotini or penne in a large pot of generously salted boiling water according to package directions until al dente, about 9 to 11 minutes; drain and rinse briefly under cold water to stop cooking and cool the pasta.
While pasta cooks, drain two 5 oz cans tuna very well and transfer to a large mixing bowl; add 1 cup rinsed canned chickpeas if using for extra protein.
Make the dressing by whisking together 1 cup plain Greek yogurt, 2 tablespoons light mayonnaise (or replace with extra yogurt), 1 tablespoon Dijon mustard, 2 tablespoons lemon juice, 2 tablespoons olive oil, 1/2 teaspoon garlic powder, 1/2 teaspoon dried oregano, 1/2 teaspoon kosher salt and 1/4 teaspoon black pepper; taste and adjust seasoning.
Add the cooled pasta to the bowl with tuna and chickpeas, then pour the dressing over everything; toss gently so pasta and tuna stay chunky but evenly coated.
Stir in 1/2 cup finely chopped celery, 1/3 cup diced red onion or scallions, 3/4 cup thawed frozen peas (or 1 small diced cucumber if you hate peas), 1/2 cup diced red bell pepper and 1/4 cup chopped fresh parsley or dill.
Fold in optional tangy bits like 2 tablespoons capers or chopped pickles if you want extra zip, and add 1/4 cup grated Parmesan or 1/2 cup low fat cottage cheese if you want even more protein; mix gently.
Taste and adjust with extra salt, pepper or lemon juice as needed. If it seems dry add a bit more olive oil or a spoonful more yogurt.
Chill for at least 20 to 30 minutes before serving so flavors meld; it keeps well for up to 4 days in the fridge in an airtight container, making it perfect for meal prep.
To serve, give it a quick stir and add a splash of lemon juice or a sprinkle of fresh herbs; if using cottage cheese keep servings cold and eat within 3 days.

Notes

Below you’ll find my best estimate of this recipe’s nutrition facts. Treat the numbers as a guide rather than a rule—great food should nourish both body and spirit. Figures are approximate, and the website owner assumes no liability for any inaccuracies in this recipe.