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High Protein Tuna Pasta Salad: The Ultimate Healthy Meal Prep

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A quick, nutrient-packed salad combining flaky tuna, al dente pasta, and fresh vegetables in a creamy, tangy dressing. Perfect for post-workout meals, weeknight dinners, or meal prepping, this high-protein dish offers 40g protein per serving and is light yet satisfying.

  • Total Time: 25
  • Yield: 4 servings 1x

Ingredients

Scale

1 (12 oz) can tuna in water, drained
8 oz whole wheat pasta (rotini or penne)
1 cup celery, diced
1/4 cup red onion, finely chopped
2 tbsp mayonnaise (non-alcoholic)
1 tbsp Dijon mustard
1 tbsp lemon juice
1 tsp apple cider vinegar
1 clove garlic, minced
1 cup cherry tomatoes, halved
1/4 cup fresh parsley, chopped
Salt and pepper to taste

Instructions

Preheat a pot of water to boiling for cooking pasta.
Cook pasta according to package instructions until al dente, then drain and rinse with cold water.
In a large bowl, combine cooled pasta, celery, red onion, cherry tomatoes, and parsley.
In a separate small bowl, whisk together mayonnaise, Dijon, lemon juice, vinegar, minced garlic, salt, and pepper to make the dressing.
Pour dressing over the pasta mixture and toss to coat evenly.
Add drained tuna and gently mix to combine without over-mashing.
Chill in the refrigerator for at least 30 minutes before serving to let flavors meld.

Notes

Store in an airtight container in the refrigerator for up to 3 days.
For a vegan option, substitute a high-protein plant-based tuna alternative.
Increase cruciferous vegetables (e.g., cucumbers or bell peppers) for added fiber and nutrients.

  • Author: Sabella
  • Prep Time: 15
  • Cook Time: 10
  • Category: High Protein Meals
  • Method: Mixing and Chilling
  • Cuisine: American-Mediterranean
  • Diet: High Protein

Nutrition

  • Serving Size: 1 bowl
  • Calories: 380
  • Sugar: 2g
  • Sodium: 550mg
  • Fat: 14g
  • Saturated Fat: 2.5g
  • Carbohydrates: 35g
  • Fiber: 4g
  • Protein: 40g
  • Cholesterol: 70mg