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High Protein Tuna Pasta Salad - Fresh, Filling, and Meal-Prep Friendly

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Prep Time 15 minutes
Cook Time 10 minutes
Total Time 25 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • 8 ounces high-protein pasta (chickpea, lentil, or protein-enriched wheat)
  • 2 (5-ounce) cans tuna, drained (water-packed for leaner, oil-packed for richer)
  • 1 cup plain Greek yogurt (2% or whole for best texture)
  • 2 tablespoons mayonnaise (optional, for extra creaminess)
  • 1 tablespoon Dijon mustard
  • 2 tablespoons fresh lemon juice, plus zest from 1/2 lemon
  • 1–2 teaspoons honey or maple syrup (balances acidity; optional)
  • 1/4 cup finely chopped red onion
  • 1 cup diced celery
  • 1 cup diced cucumber (seeds removed if watery)
  • 1/2 cup chopped dill pickles or 2 tablespoons capers
  • 1/4 cup chopped fresh dill or parsley
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon kosher salt, plus more to taste
  • 1/2 teaspoon black pepper
  • 2 tablespoons extra-virgin olive oil
  • Optional add-ins: 1/2 cup thawed peas, 1/2 cup halved cherry tomatoes, 1/4 cup sliced olives, red pepper flakes

Method
 

  1. Cook the pasta: Boil in well-salted water until just al dente. High-protein pasta can overcook quickly, so start checking early. Drain and rinse under cool water to stop the cooking and remove excess starch.
  2. Whisk the dressing: In a large bowl, mix Greek yogurt, mayonnaise, Dijon, lemon juice and zest, honey (if using), garlic powder, olive oil, salt, and pepper until smooth.
  3. Prep the mix-ins: Chop red onion, celery, cucumber, pickles or capers, and herbs. Pat cucumber dry with a paper towel to reduce extra moisture.
  4. Flake the tuna: Drain tuna well and break it into bite-size flakes with a fork. This keeps the texture light rather than mushy.
  5. Toss it all together: Add cooled pasta, tuna, and veggies to the bowl with dressing. Fold gently until everything is evenly coated. Taste and adjust salt, pepper, and lemon.
  6. Chill for flavor: Cover and refrigerate for at least 20–30 minutes so the flavors meld and the salad firms up slightly.
  7. Finish and serve: Stir, then add a splash of olive oil or a spoon of yogurt if it seems dry. Top with extra dill, fresh cracked pepper, or red pepper flakes.