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High Protein Tuna Pasta Salad

Try this protein-packed Healthy Tuna Pasta Salad recipe for a filling and refreshing meal. Perfect for meal prep or a quick lunch.

Prep Time
10 mins
Cook Time
10 mins
Total Time
20 mins
Servings: 8 servings
Calories: 228 kcal
Course: Lunch
Cuisine: American , British

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

Instructions

    Cup of Yum
  1. Cook 200 g Pasta according to the packet instructions, around 10 minutes. Drain and rinse under cold water.
  2. At the same time, boil 4 Eggs until hard-boiled, around 10 minutes.
  3. 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.
  4. When the eggs have boiled, peel and chop them finely.
  5. Put the bean mixture and chopped eggs into a large mixing bowl.
  6. 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.
  7. 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

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

% 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.