High Protein Tuna Pasta Salad

Written by: Lucian Campan

Published on: March 27, 2025

High Protein Tuna Pasta Salad Recipe | Healthy, Low-Carb, and Perfect for Meal Prep

When it comes to quick, nutritious meals, our high-protein tuna pasta salad is a game-changer. Packed with lean protein, fiber, and just the right balance of carbs, this dish is designed to fuel your body while satisfying your taste buds. As experts in healthy pasta alternatives, we’ve carefully crafted this recipe using protein-rich pasta, flaky tuna, and a creamy, tangy dressing that ties everything together. It’s a perfect choice for those looking to stay full and energized without compromising on flavor or nutrition.

This salad isn’t just a meal—it’s a smart solution for busy days, meal prep, or post-workout recovery. With approximately 40 grams of protein per serving, it’s a powerhouse of nourishment that fits seamlessly into a balanced diet. Whether you’re a fitness enthusiast, a busy professional, or just someone who loves a hearty yet refreshing dish, this tuna pasta salad has you covered.

Easy Tuna Pasta Salad

Creating a healthy tuna pasta salad that’s bursting with flavor and high in protein is simple with this recipe. Here’s how we make it step by step:

Ingredients

  • 8 ounces low-carb protein pasta (like chickpea pasta for added protein)

  • 2 (5-ounce) cans of albacore tuna, drained

  • 1 (15.5-ounce) can white kidney beans, drained for a fiber boost

  • 4 large hard-boiled eggs, peeled and chopped

  • 1 cup frozen peas, thawed

  • 2 scallions, thinly sliced for flavor

  • 1/2 cup mayonnaise

  • 1 cup whole milk cottage cheese (feel free to substitute with Greek yogurt for a lighter option)

  • 2–4 tablespoons red wine vinegar

  • 2 teaspoons Dijon mustard

  • 1 teaspoon dried dill

  • 1 teaspoon garlic powder

  • 1 teaspoon onion powder

  • 1/2 teaspoon black pepper

  • Salt to taste

Instructions

1. Make the Dressing

In a small food processor or blender, combine the cottage cheese, mayonnaise, vinegar, Dijon mustard, dried dill, garlic powder, onion powder, black pepper, and a pinch of salt. Blend until the mixture is silky and creamy. Scrape down the sides as needed, then set the dressing aside in a large mixing bowl.

2. Cook the Pasta

Bring a pot of salted water to a boil. Cook 8 ounces of protein-packed pasta according to package instructions. To ensure it holds its shape in the salad, cook it al dente. Protein pasta typically doubles in weight when cooked—so 8 ounces dry will become about 16 ounces cooked. Drain and rinse under cold water to stop cooking, then set aside.

3. Prepare the Salad Ingredients

While the pasta is cooking, chop the boiled eggs into bite-sized pieces, slice the scallions, and thaw the peas. Break apart the tuna with a fork, ensuring there are no large chunks.

4. Assemble the Salad

In the large mixing bowl with the dressing, add the cooked and cooled pasta, broken-up tuna, kidney beans, chopped eggs, peas, and scallions. Toss everything gently until the dressing evenly coats all ingredients.

5. Season and Serve

Taste and adjust the seasoning with additional salt, black pepper, or a dash more vinegar for tanginess. Chill the salad for at least 30 minutes before serving to let the flavors meld beautifully.

This tuna pasta protein salad provides a balance of lean seafood, creamy dressing, and crunchy vegetable elements. Perfect for protein rich pasta meal prep, it works as a high-protein seafood salad for lunch or post-workout meals.

Notes

1. Pasta Options for Extra Protein

We recommend using high-protein yet carb-friendly pasta made from chickpeas, lentils, or edamame to elevate the protein content of this high protein pasta salad. If you're following a keto diet, opt for shirataki noodles or zucchini noodles as lower-carb alternatives.


2. Tuna Selection

Albacore tuna offers a mild flavor and flaky texture, ideal for this recipe. Select tuna packed in water to keep the salad light and lower in calories. If you prefer bold flavors, try adding a touch of Mediterranean flair by using tuna packed in olive oil.


3. Customizing the Dressing

For those seeking dairy-free options, substitute Greek yogurt with a nondairy yogurt made from almond or coconut milk. This adjustment transforms the salad into a dairy-free tuna salad that’s equally creamy and delicious. Add a teaspoon of avocado mash for an extra boost of healthy fats.

4. Adding More Protein or Fiber

Boost the protein even further by adding cooked quinoa, chickpeas, or extra hard-boiled eggs. For a colorful, fiber-rich pasta meal, include diced bell peppers, cherry tomatoes, or shredded carrots to create a more vibrant and nutritional meal.

5. Meal Prep and Storage

This tuna pasta protein salad is perfect for high protein pasta meal prep. Store it in an airtight container in the refrigerator for up to three days. Avoid freezing, as the texture of the creamy dressing and pasta may change when thawed.

6. Serving Tips

Serve the salad cold for a refreshing lunch or lightly warmed if preferred. Garnish with fresh dill, parsley, or a squeeze of lemon juice right before serving to enhance the flavors.

Recipe Variations & Helpful Tips

A high-protein tuna pasta salad is a delicious and satisfying meal that’s perfect for lunch, dinner, or meal prep. With simple ingredient swaps and creative variations, you can customize it to suit your taste while keeping it nutritious and protein-packed.

Variations to Customize

  • Gluten-Free Option: Swap regular pasta with your favorite gluten-free variety to make this healthy tuna pasta accessible for gluten-intolerant diets.

  • Dairy-Free Tuna Salad: Replace Greek yogurt with a plain dairy-free alternative or use mayonnaise exclusively for a creamy, dairy-free option.

  • Chickpea Tuna Salad: For added protein and fiber, consider using chickpea pasta. This substitution makes the salad extra satisfying and perfect for those looking for a high protein meal prep option.

  • Mediterranean Twist: Add sun-dried tomatoes, Kalamata olives, and a pinch of oregano for a Mediterranean tuna pasta vibe.

  • Avocado Tuna Pasta: Replace some or all of the Greek yogurt with mashed avocado for a rich, creamy texture and added healthy fats.

  • Low-Carb Alternative: Replace pasta with spiralized zucchini or cooked spaghetti squash for a keto-friendly, high protein seafood salad.

  • Tuna and Bean Salad: For more fiber, add chickpeas or extra white kidney beans to enhance the salad’s heartiness and texture.

  • Egg and Tuna Pasta: Emphasize the hard-boiled eggs by adding an extra one or two; this variation amps up the protein per serving.

Helpful Tips for Best Results

  • Cooking Pasta: Cook pasta to an al dente texture as it holds up better in the salad, especially if made ahead for meal prep. A quick rinse with cold water after draining will stop the cooking process and cool the pasta down instantly.

  • Perfect Dressing Ratio: Use equal parts Greek yogurt and mayonnaise or adjust ratios based on your preferred creaminess level. Adjust seasoning after mixing to suit your taste.

  • Chilling for Flavor: Let the salad chill in the fridge for at least 30 minutes before serving. This not only melds the flavors but also gives the dressing a chance to thicken slightly, ensuring every bite is creamy and flavorful.

  • Storage: Store the salad in an airtight container in the fridge for up to three days. Stir well before serving leftovers, and season with a squeeze of fresh lemon if needed.

  • Boosting Freshness: Fresh herbs like chopped parsley or dill add zest to the salad. Swap for dried herbs if necessary, converting one tablespoon of fresh to one teaspoon of dried.

  • Adding More Protein: For a protein-packed pasta version, toss in cooked quinoa, lentils, or even grilled chicken alongside the canned tuna. This makes it ideal for post-workout recovery meals.

  • Tuna Choice: Using albacore tuna packed in water keeps the salad light, while tuna in olive oil adds a richer, decadent flavor. Be sure to drain canned tuna thoroughly before mixing it into the salad.

By applying these variations and tips, you can craft a high protein, customizable dish that works for different preferences, diet plans, and meal prep schedules—a true standout among canned tuna recipes.

Serve This With

This high-protein tuna pasta salad is versatile enough to pair with a variety of sides or beverages. Serve it with a fresh green salad, crusty whole-grain bread, or a light vegetable soup for a well-rounded meal. For a refreshing touch, a glass of iced tea or sparkling water with lemon complements the flavors beautifully.

Whether you're enjoying it as a quick lunch, post-workout meal, or prepping it for the week ahead, this salad delivers on taste, nutrition, and convenience. It’s a reliable go-to recipe that fits seamlessly into busy lifestyles while keeping things delicious and satisfying.

Frequently Asked Questions

What makes this tuna pasta salad high in protein?

This tuna pasta salad uses protein-packed ingredients like high-protein pasta, albacore tuna, white kidney beans, and hard-boiled eggs. Together, these ingredients provide a balanced and easy-to-make meal with approximately 40 grams of protein per serving.

Can I use regular pasta instead of protein pasta?

Yes, you can use regular pasta if you prefer. However, using protein pasta made from lentils, chickpeas, or edamame significantly boosts the protein content, making the dish more nutritious and suitable for fitness or post-workout meals.

Is this tuna pasta salad suitable for meal prep?

Absolutely! This salad stores well in the refrigerator for up to three days and can be served cold or warmed. It's a convenient option for quick lunches, high-protein snacks, or meal prep for busy weeks.

Can I make this recipe dairy-free?

Yes, you can make it dairy-free by substituting Greek yogurt with a non-dairy alternative like coconut or almond yogurt. This allows you to enjoy the creamy texture without any dairy content.

How can I add variety to the tuna pasta salad?

You can customize the salad by adding ingredients like quinoa, roasted vegetables, fresh herbs, or avocado for extra flavor and nutrients. You can also try Mediterranean-inspired additions like feta cheese, olives, or sun-dried tomatoes.

Should the salad be served warm or cold?

This tuna pasta salad is best served cold for maximum flavor, especially if it has been chilled for a couple of hours. However, you can warm it slightly if you prefer a comforting, hearty meal.

What other proteins can I add to this pasta salad?

Aside from tuna, you can include grilled chicken, shrimp, tofu, or chickpeas to increase the protein content. These options add versatility to the recipe while maintaining its high-protein profile.

Is there a low-carb option for this recipe?

Yes, you can swap protein pasta with zoodles (zucchini noodles) or shirataki noodles for a low-carb version. These alternatives reduce the carbs while keeping the high-protein nutrients in the salad.

What type of tuna works best for this recipe?

Albacore tuna packed in water is ideal for a lighter flavor and consistency. If you prefer a bolder taste, opt for tuna packed in olive oil, which adds richness to the overall dish.

How do I prevent the pasta from sticking together?

After cooking the pasta, rinse it under cold water and toss it with a small amount of olive oil. This prevents sticking and helps maintain the perfect texture for the salad.