High Protein Tuna Pasta Salad for Meal Prep Recipe

Tuna pasta salad is a versatile, easy-to-make, and protein-packed dish that is perfect for meal prep. With a combination of al dente pasta, hearty tuna, crunchy vegetables, and a light dressing, this salad is a well-balanced meal that you can enjoy throughout the week. The addition of ingredients like Greek yogurt and chickpeas boosts the protein content while keeping the salad fresh and satisfying.

Benefits of Tuna Pasta Salad for Meal Prep

• High in Protein: Tuna is an excellent source of lean protein, and when paired with chickpeas and Greek yogurt, you get an extra protein boost.
• Fiber-Rich: Vegetables and chickpeas add fiber, which helps keep you feeling full longer and supports digestive health.
• Customizable: You can swap ingredients based on personal preferences, dietary needs, or what you have on hand.
• Easy to Make: This recipe requires minimal cooking time and is simple to assemble, making it perfect for busy individuals.
• Long-Lasting: With proper storage, this tuna pasta salad can stay fresh in the fridge for up to 4-5 days, making it ideal for meal prepping.

Instructions

Step 1: Cook the Pasta

1. Bring a large pot of salted water to a boil. Add the pasta and cook according to the package instructions (usually around 8-10 minutes) until it’s al dente. If you’re using whole wheat pasta or chickpea pasta, these may take a bit longer than traditional pasta.

   - Advertisement -

2. Drain and cool: Once the pasta is cooked, drain it in a colander and rinse under cold water to stop the cooking process and cool it down. This helps to avoid mushy pasta and ensures the salad stays fresh.

3. Set aside: Let the pasta cool completely while you prepare the other ingredients.

   - Advertisement -

Step 2: Prepare the Vegetables

1. Chop the vegetables: Dice the red bell pepper, cucumber, and red onion. Cut the cherry tomatoes in half and shred the carrots. This step ensures that your salad will have a uniform texture and that each bite contains a variety of flavors.

2. Chickpeas: If using canned chickpeas, drain and rinse them well under cold water to remove excess sodium. If you’re using cooked chickpeas from scratch, make sure they are fully cooled before adding to the salad.

Step 3: Prepare the Tuna

1. Open the tuna cans: Use a can opener to open the tuna cans and drain the liquid from each can. Be sure to press the tuna down with a spoon to release as much liquid as possible.

2. Flake the tuna: Once drained, flake the tuna with a fork to break it into smaller pieces. You want it to mix evenly throughout the salad.

Step 4: Make the Dressing

1. Mix the dressing: In a small bowl or jar, combine the Greek yogurt, olive oil, lemon juice, Dijon mustard, apple cider vinegar, garlic powder, onion powder, and dried oregano (if using). Whisk together until smooth and well-combined.

2. Season: Taste the dressing and add salt and pepper as needed. The dressing should be creamy and tangy with a slight kick from the mustard and vinegar.

Step 5: Combine the Salad

1. In a large mixing bowl, add the cooked and cooled pasta, flaked tuna, chickpeas, and prepared vegetables (red bell pepper, cucumber, red onion, cherry tomatoes, and shredded carrots).

2. Add the dressing: Pour the dressing over the pasta and veggie mixture. Use a spatula or tongs to toss everything together until well-coated. Make sure the dressing is evenly distributed, so each bite is flavorful.

3. Check the seasoning: Taste the salad and adjust the seasoning if necessary. If you prefer more acidity, add a bit more lemon juice or apple cider vinegar. If you like it creamier, add a bit more Greek yogurt.

Step 6: Portion for Meal Prep

1. Divide into meal prep containers: Once the salad is mixed, portion it into airtight containers. This recipe should make around 4-6 servings depending on portion size. Be sure to divide the tuna pasta salad evenly, and if you want to keep your meal prep organized, consider using separate compartments for each ingredient.

2. Garnish (optional): Top the salads with a sprinkle of fresh parsley or any other herbs of your choice for added color and flavor.

Step 7: Store and Enjoy

1. Refrigerate: Store the tuna pasta salad in the fridge for up to 4-5 days. The flavors will meld together as it sits, so it’s even better after a few hours or the next day.

2. Serve: When you’re ready to eat, you can enjoy the salad cold straight from the fridge, or you can let it come to room temperature for a few minutes before eating.

Tips for Meal Prep Success

1. Use a variety of pasta: While whole wheat pasta is an excellent choice for added fiber and protein, you can also experiment with gluten-free pasta, chickpea pasta, or even quinoa pasta to increase the protein content further.

2. Make it lower in fat: If you want to reduce the fat content, use fat-free Greek yogurt or reduce the amount of olive oil in the dressing.

3. Add extra veggies: Feel free to add more veggies to your tuna pasta salad. Diced avocado, spinach, arugula, or roasted sweet potatoes are great options for extra nutrients.

4. Boost the protein: To increase the protein even more, consider adding a boiled egg or some grilled chicken breast. You can also include edamame, which is a great plant-based protein source.

5. Portion control: If you’re meal prepping for the week, be sure to portion the salad into individual containers to make it easy to grab-and-go. This helps with both meal control and maintaining a balanced diet.

6. Use a high-quality tuna: For the best taste and texture, choose high-quality tuna packed in water. You can use tuna packed in olive oil if you prefer a richer flavor.

7. Add fresh lemon before serving: If you like a fresh burst of citrus, add an extra squeeze of lemon just before serving. This gives the salad an extra pop of flavor.

Conclusion

This High-Protein Tuna Pasta Salad is a perfect meal prep recipe that combines the goodness of lean tuna, healthy fats, fiber-rich vegetables, and protein-packed chickpeas. It’s an easy-to-make dish that can be customized to suit your taste preferences, and it stores well for several days in the fridge. Whether you’re packing it for lunch, a quick dinner, or a post-workout snack, this salad is both nutritious and delicious. With minimal effort and a few simple ingredients, you’ll have a healthy, satisfying meal ready to enjoy throughout the week. Happy meal prepping!

Yield: 6

High Protein Tuna Pasta Salad for Meal Prep Recipe

Print

Tuna pasta salad is a versatile, easy-to-make, and protein-packed dish that is perfect for meal prep. With a combination of al dente pasta, hearty tuna, crunchy vegetables, and a light dressing, this salad is a well-balanced meal that you can enjoy throughout the week. The addition of ingredients like Greek yogurt and chickpeas boosts the protein content while keeping the salad fresh and satisfying.

Prep Time 15 minutes

Cook Time 10 minutes

Total Time 25 minutes

Ingredients

• 8 oz (about 2 cups) whole wheat or high-protein pasta (such as chickpea pasta)
• 2 cans (5 oz each) tuna in water, drained and flaked
• 1 cup cooked chicken breast, diced (optional, for extra protein)
• 1/2 cup Greek yogurt (for creaminess)
• 1/4 cup mayonnaise (light or regular)
• 1 tablespoon Dijon mustard
• 1 tablespoon apple cider vinegar or lemon juice
• 1/2 teaspoon garlic powder
• 1/2 teaspoon onion powder
• Salt and pepper, to taste
• 1/2 cup celery, diced
• 1/2 cup red bell pepper, diced
• 1/2 cup cucumber, diced
• 1/4 cup red onion, finely diced
• 1/4 cup frozen peas (optional but adds a nice pop of color)

Instructions

1. Cook Pasta: Bring a large pot of water to a boil. Cook the pasta according to the package instructions, until al dente. Drain and rinse under cold water to cool the pasta down quickly. Set aside.
2. Prepare Dressing: In a large mixing bowl, combine Greek yogurt, mayonnaise, Dijon mustard, apple cider vinegar (or lemon juice), garlic powder, onion powder, salt, and pepper. Whisk together until smooth.
3. Combine Ingredients: Add the cooled pasta, drained tuna, cooked chicken breast (if using), celery, red bell pepper, cucumber, red onion, and peas (if using) to the dressing. Gently mix everything together until well combined.
4. Adjust Seasoning: Taste the salad and adjust salt, pepper, or lemon juice as needed to enhance the flavors.
5. Chill: Cover the bowl and refrigerate for at least 30 minutes to allow the flavors to meld. This also helps the pasta absorb some of the dressing.
6. Serve or Store: Serve immediately, or portion the salad into meal prep containers for up to 4-5 days. It’s great to have on hand for lunches or snacks!

Notes

Pasta Variety: For more protein, opt for chickpea pasta, lentil pasta, or any high-protein pasta option. Whole wheat pasta is also a good choice for added fiber.

Chicken Addition: Adding cooked chicken breast boosts the protein content, but if you prefer a vegetarian option, you can leave it out or swap it with another plant-based protein like tofu.

Make it Dairy-Free: If you’re avoiding dairy, use a dairy-free mayonnaise and swap Greek yogurt with a dairy-free alternative like coconut or soy yogurt.

Veggie Variations: Feel free to switch up the veggies! Try adding corn, carrots, or fresh herbs like parsley or dill for different flavors.