If you're looking for an easy high protein tuna pasta salad that's filling, fresh and perfect for busy weeks, this recipe is a great one to have on hand. It's packed with tuna, eggs, cottage cheese, pasta and crunchy veg, making it ideal for meal prep lunches, quick family meals or a lighter dinner. It also works brilliantly as one of those easy BBQ sides you can make ahead and keep chilled until you're ready to serve. Creamy, satisfying and full of flavour, this healthy tuna pasta salad is a simple recipe you'll want to make again and again.
This high protein tuna pasta salad is one I make all the time at home, especially when I want to get ahead with my lunches for the week. It's become a bit of a regular meal prep recipe for me and my wife because it's easy to make, keeps well in the fridge and is perfect for taking to work. I like that it is filling without being too heavy, and with the tuna, eggs, cottage cheese and edamame beans, it's a great way to get plenty of protein into a simple lunch. It's a recipe that makes busy weekdays a little easier, and it's just as good served as a BBQ side or a quick family lunch.
If your family loves “High protein pasta salad” as much as mine does, you’re in good company - we’ve got plenty more delicious recipes for you to try. Here are a few more recipes that always go down well at our table:
- Roasted veg, avocado and baba ganoush sandwich
- Lebanese Turkey kofta Mezze plate
- Pesto Caprese chicken sandwich
- Chicken Caesar salad wraps
- Butternut squash Gnocchi
- Creamy Tuscan chicken orzo
- Irish bacon, cabbage and potato soup
- Creamy Salmon, lemon and dill pasta
- Jerk salmon with rice and peas
- Asian crispy potstickers
- Salmon Gravlax
Jump to:
- Ingredients and substitutions for High protein tuna pasta salad:
- What equipment will you need to make Cold Tuna pasta salad?
- How do I make High protein tuna pasta salad?:
- Serving suggestions for High protein tuna pasta salad:
- Variations of Tuna pasta salad:
- How to store and meal prep High protein tuna pasta salad:
- Storage
- Freezing
- Meal Prep
- FAQ
- High protein tuna pasta salad (30g protein per serving)
- Related
- Pairing
Ingredients and substitutions for High protein tuna pasta salad:
See recipe card for quantities.
Jump to Recipe- Pasta – Use any short pasta shape such as fusilli, penne or farfalle. These work well for holding the creamy dressing. You can also use wholewheat pasta or high-protein pasta if you want to increase the fibre or protein content.
- Crème fraîche – This adds creaminess and a slight tang to the dressing. You can swap it for Greek yoghurt for a lighter option.
- Cottage cheese – Cottage cheese helps make the salad creamy while adding extra protein. If you are not a fan of the texture, you could use extra crème fraîche, Greek yoghurt or even a soft cheese such as ricotta instead.
- Tuna – Tinned tuna is an easy and affordable protein choice for this recipe. Tuna in spring water keeps it lighter, but tuna in oil also works if drained well. You could also swap the tuna for cooked salmon or shredded chicken.
- Sweetcorn – Sweetcorn adds a little sweetness and crunch. Tinned or frozen sweetcorn both work well. If you do not have sweetcorn, you could use peas instead.
- Soya beans / edamame beans – These boost the protein and add extra texture. If you cannot find edamame beans, you could use peas, broad beans or simply leave them out.
- Dill – Dill gives the salad a fresh flavour that works really well with tuna and egg. If you do not have dill, try parsley, chives or spring onion instead.
- Red onion – Red onion adds a sharp bite and colour. If you prefer a milder flavour, you can swap it for spring onions or finely diced shallots.
- Red pepper – Red pepper adds sweetness and crunch. You can use yellow or orange pepper instead, or replace it with cucumber for a fresher flavour.
- Boiled eggs – Boiled eggs add extra protein and make the salad more filling. If you prefer, you can leave them out or replace them with extra tuna or edamame beans
What equipment will you need to make Cold Tuna pasta salad?
- Mixing bowl: This recipe requires a large mixing bowl to ensure everything is mixed together well. I have been using this set of mixing bowls for years and they are still in perfect condition.
How do I make High protein tuna pasta salad?:
This high protein tuna pasta salad is really simple to throw together and works perfectly for easy lunches or meal prep. Just cook the pasta and eggs, chop the veg, then mix everything together until creamy and well combined.
1: Boil the eggs – Add the eggs to a pan of boiling water and boil for 7 minutes. Transfer them straight into a bowl of cold water to stop them overcooking. Once cooled, peel and roughly chop.
2: Cook the pasta and vegetables – Cook the pasta according to the packet instructions. For the last 4 minutes of cooking, add the sweetcorn and soya beans to the pan. Drain & cool
3: Prepare the vegetables –
Dice the red pepper and red onion, and finely chop the dill.
4: Mix everything together – Add the pasta, sweetcorn and beans to a mixing bowl. Add the tuna, peppers, red onion, eggs, cottage cheese and crème fraîche.
5: Season and serve – Season well with salt and black pepper, then mix everything together until evenly combined. Serve straight away or chill until ready to eat.
Serving suggestions for High protein tuna pasta salad:
- Enjoy on its own as a filling high protein meal.
- Pair with a simple green salad for something fresh and light.
- Serve with crusty bread to make it a more substantial meal.
- Add some fresh fruit on the side for an easy balanced lunch.
- Include it as part of a summer spread with jacket potatoes or barbecue dishes.
- Serve alongside grilled chicken if you want an extra protein boost.
- Pack into lunchboxes for work, school or days out.
Variations of Tuna pasta salad:
How to store and meal prep High protein tuna pasta salad:
Storage
Store the tuna pasta salad in an airtight container in the fridge for up to 3 days. Give it a good stir before serving, as the dressing may thicken slightly once chilled.
Freezing
This recipe is not suitable for freezing, as the pasta, dressing and fresh vegetables can become watery and lose their texture once defrosted. For the best flavour and texture, enjoy it freshly made or from the fridge within a few days.
Meal Prep
This tuna pasta salad is ideal for meal prep and makes a great grab-and-go lunch for busy days. Simply divide it into airtight containers and store in the fridge for up to 3 days. It holds up well, making it perfect for lunch prep recipes, work lunches or easy food prep meals during the week. Give it a quick stir before serving, and if needed, add a small spoonful of crème fraîche or cottage cheese to freshen it up.
- Cook the pasta just until al dente so it holds its shape and doesn't go too soft once mixed with the dressing.
- Cool everything properly before mixing to keep the salad fresh and stop the cottage cheese and crème fraîche from becoming too loose.
- Drain the tuna really well so the finished pasta salad doesn't turn watery.
- Taste before serving, a little extra salt, black pepper or dill can really lift the whole dish.
- Make it ahead if you can because the flavours get even better after a little time in the fridge.
- Use a large mixing bowl so you can combine everything evenly without breaking up the pasta or eggs too much.
- Add a little extra crème fraîche before serving if the salad has thickened slightly in the fridge
FAQ
What do you put in a tuna pasta salad?
A tuna pasta salad usually includes cooked pasta, tuna, crunchy vegetables and a creamy dressing. In this version, I use pasta, tuna, eggs, sweetcorn, soya beans, red pepper, red onion, dill, cottage cheese and crème fraîche, with a little salt and pepper to season everything.
What can I add to tuna pasta for more protein?
To add more protein to tuna pasta, try ingredients like eggs, cottage cheese, Greek yoghurt, soya beans, edamame, extra tuna or even chickpeas. These all help make the salad more filling while keeping it simple and family-friendly.
What to add to tuna salad to increase protein?
Easy ways to increase the protein in tuna salad include adding boiled eggs, cottage cheese, Greek yoghurt, beans, lentils or extra tuna. Using a high-protein pasta is another great way to boost the protein content without changing the flavour too much
Is tuna pasta salad healthy for weight loss?
Tuna pasta salad can be a healthy option for weight loss, especially when made with lean protein, lots of veg and a lighter dressing. Recipes like this one are filling, balanced and high in protein, which can help keep you satisfied for longer.
what has more protein, 2 eggs or a can of tuna?
A can of tuna usually has more protein than 2 eggs. Eggs are still a great source of protein, but tuna is especially high in protein, which is why it works so well in easy high protein lunch recipes like this
How can I add protein to my pasta salad?
You can add protein to pasta salad by using tuna, chicken, boiled eggs, beans, lentils, cottage cheese, Greek yoghurt or high-protein pasta. Combining a few of these ingredients is a simple way to make pasta salad more satisfying and better suited for meal prep.
Did you enjoy this recipe? have a question? It would mean so much to me if you please leave a comment and a rating below!
High protein tuna pasta salad (30g protein per serving)
Equipment
Ingredients
- 400 grams pasta
- 2 Tins Tuna
- 6 boiled eggs
- 250 grams Soya/edamame beans
- 150 grams Cottage cheese
- 2 ears sweetcorn
- 1 Red pepper
- 1 Red onion
- Handfull Fresh Dill
- 3 tablespoon Creme fraiche
Instructions
- Boil the eggs – Add the eggs to a pan of boiling water and boil for 7 minutes. Transfer them straight into a bowl of cold water to stop them overcooking. Once cooled, peel and roughly chop.
- Cook the pasta and vegetables – Cook the pasta according to the packet instructions. For the last 4 minutes of cooking, add the sweetcorn and soya beans to the pan. Drain the pasta, sweetcorn and soya beans, then run them under cold water until completely cooled. Drain well.
- Prepare the vegetables – Dice the red pepper and red onion, and finely chop the dill.
- Mix everything together – Add the cooled pasta, sweetcorn and soya beans to a large mixing bowl. Add the tuna, chopped red pepper, red onion, eggs, cottage cheese and crème fraîche.
- Season and serve – Season well with salt and black pepper, then mix everything together until evenly combined. Serve straight away or chill until ready to eat.
Notes
- Cool the pasta well before mixing so the dressing stays thick and creamy.
- Drain the tuna thoroughly to stop the salad becoming watery.
- Don't overcook the eggs – 7 minutes gives you a firm but slightly soft centre.
- This recipe is great for meal prep and keeps well in the fridge for up to 3 days.
- If making ahead, give it a quick stir before serving as the dressing may thicken slightly in the fridge.
Nutrition
Related
Pairing
These are my favorite dishes to serve with [this recipe]:
Leave a comment