High Protein Tuna Pasta Salad
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5.0
27 reviews
Excellent
High Protein Tuna Pasta Salad
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Try this protein-packed Healthy Tuna Pasta Salad recipe for a filling and refreshing meal. Perfect for meal prep or a quick lunch.
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Ingredients
- 200 g pasta
- 4 eggs
- 235 g cannellini beans canned; drained weight
- 200 g fat free cottage cheese
- 115 g Greek yogurt
- 1 teaspoon Dijon mustard
- 200 g tuna canned; drained weight
- 180 g sweetcorn canned; drained weight
- 4 gherkins diced
- 3 spring onions (scallions) chopped
- 100 g celery diced
- 8 cherry tomatoes diced
- 0.25 cucumber diced
- 3 tablespoon apple cider vinegar
- 2 tablespoon fresh dill
- 2 pinch sea salt
- 2 pinch ground black pepper
- 2 garlic cloves crushed
- 0.25 red onion diced
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Instructions
- Cook 200 g Pasta according to the packet instructions, around 10 minutes. Drain and rinse under cold water.
- At the same time, boil 4 Eggs until hard-boiled, around 10 minutes.
- Put 235 g Cannellini beans, 115 g Greek yogurt, 200 g Fat free cottage cheese, 2 Garlic cloves and 1 teaspoon Dijon mustard into a food processor. Blend until smooth.
- When the eggs have boiled, peel and chop them finely.
- Put the bean mixture and chopped eggs into a large mixing bowl.
- Add 200 g Tuna, 180 g Sweetcorn, 4 Gherkins, 3 Spring onions (Scallions), 100 g Celery, 8 Cherry tomatoes, 0.25 Cucumber, 3 tablespoon Apple cider vinegar, 2 tablespoon Fresh dill, 2 pinch Sea salt, 2 pinch Ground black pepper and 0.25 Red onion.
- Give everything a really good mix.
Notes
- honey and mustard vinaigrette
- If you don't love creamy dressings, you could use a honey and mustard vinaigrette instead, but this would remove a lot of the protein.
- Avoid using long pastas like spaghetti for this.
- Fresh herbs add lots of extra flavor to this and dill goes really well, but chives also work too.
- Make sure you rinse the pasta well in cold water before mixing it with the rest of the ingredients. Firstly, it cools down the pasta quickly, and it also removes excess starch from the pasta which stops it all sticking together. Make sure it is drained well too, as you don't want a watery dressing.
- Add some diced avocado for extra creaminess.
- You can add a squeeze of lemon juice before serving to freshen it all up.
- If the cottage cheese you use is high in salt, then there is no need to add extra salt.
Nutrition Information
Show Details
Serving
1portion
Calories
228kcal
(11%)
Carbohydrates
32g
(11%)
Protein
18g
(36%)
Fat
3g
(5%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
1g
Monounsaturated Fat
1g
Trans Fat
0.01g
Cholesterol
93mg
(31%)
Sodium
285mg
(12%)
Potassium
341mg
(10%)
Fiber
3g
(12%)
Sugar
4g
(8%)
Vitamin A
395IU
(8%)
Vitamin C
7mg
(8%)
Calcium
92mg
(9%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 8servings
Amount Per Serving
Calories 228 kcal
% Daily Value*
| Serving | 1portion | |
| Calories | 228kcal | 11% |
| Carbohydrates | 32g | 11% |
| Protein | 18g | 36% |
| Fat | 3g | 5% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 1g | 5% |
| Trans Fat | 0.01g | 1% |
| Cholesterol | 93mg | 31% |
| Sodium | 285mg | 12% |
| Potassium | 341mg | 7% |
| Fiber | 3g | 12% |
| Sugar | 4g | 8% |
| Vitamin A | 395IU | 8% |
| Vitamin C | 7mg | 8% |
| Calcium | 92mg | 9% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5.0
27 reviews
Excellent
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