High Protein Tuna Pasta Salad Recipe – Great For Meal Prep or a Healthy Potluck Dish! (500 Calories, 40 Grams Protein)

This 30-minute healthy tuna mac salad recipe combines protein pasta, hard-boiled eggs, and a creamy Greek yogurt dressing for a delicious twist on tuna macaroni salad. It works well as a side dish for dinner (bring it as a dish to pass at your next potluck or barbecue) or as a meal prep lunch!

For me, tuna mac salad was a frequent summer side dish growing up. Traditional tuna macaroni salad is a good way to add more protein to a meal, plus get in extra vegetables (depending on what you add). It really doesn’t get any easier to make, and it goes well with just about anything you can throw on the grill. The best part is, like most pasta salad recipes, this one is even better the next day!

And this isn’t your average tuna macaroni salad. It combines creamy dressing with fresh herbs, briny pickles, and a generous protein boost from tuna, eggs, and chickpea pasta. It’s everything you want in a comforting pasta salad recipe, but with better-for-you ingredients and a flavor profile that’s anything but boring.

Whip this easy summer side dish up for weeknight dinners or bring it to your next potluck or picnic (or even an Independence Day barbecue party). Or take 30 minutes to throw it together on the weekend and you’ll be set with meal prepped lunches for the week!

What is Protein Pasta?

Protein pasta is a type of pasta that’s made with higher-protein ingredients than traditional wheat-based pasta. The contents vary by brand, but a few common components are chickpeas or other types of beans, lentils, pea protein, soy protein, etc.

It generally has more protein and fiber and less carbs than regular pasta, and many brands are gluten free. It’s a good way to boost your protein intake while still providing the convenience and comfort of a pasta dish.

Protein pasta can have a slightly different flavor and/or texture than regular pasta. However, when cooked properly and paired with flavorful sauces (like a creamy dressing in tuna pasta salad!), it can be hard to tell the difference.

Ingredients

• Plain Greek yogurt – You can use any kind you like; the nutrition information was calculated with nonfat Greek yogurt. This adds a tangy flavor, creamy texture, and bumps up the protein.
• Mayo – Instead of using only Greek yogurt for the dressing, we add a bit of mayo for richness.
• Dijon mustard – Dijon has a sharp, slightly spicy tang that cuts through creamy dressings (like the Greek yogurt and mayo here). It balances richness and adds complexity. Remember, a little goes a long way!
• Worcestershire sauce – This savory condiment adds depth of flavor.
• Hot sauce – This is optional but helps create a balanced flavor profile, and the amount that the recipe calls for won’t make the dish spicy hot. Feel free to add more or less to taste.
• Fresh lemon juice – Lemon is a great pairing with tuna! It adds a touch of tanginess that brightens the flavor.
• Onion powder – Here we use onion powder in addition to a bit of fresh onion because they hit the palate differently. Onion powder adds an underlying savoriness that blends beautifully into the creamy yogurt-based dressing.
• Fresh garlic – Fresh garlic adds bold, aromatic flavor and a touch of zesty sharpness to this dressing.
• Sweet paprika – For color and subtle flavor.
• Salt and black pepper – To season the pasta salad.
• Chickpea pasta – Cooked according to the package directions, drained, and rinsed under cold water. (Don’t skip rinsing the chickpea pasta! This improves the flavor and helps prevent it from becoming mushy or sticking together.)
• Tuna – Use canned tuna in water and drain it well.
• Frozen green peas – Thawed and drained. I like the flavor of green peas in my tuna mac and they bump up the protein a bit. If peas aren’t your thing, skip them and use what you like (green pepper and/or celery are delicious).
• White onion – The sharp, subtly sweet and crisp flavor of fresh white onion adds both flavor and crunch. It also helps mellow the “fishy” flavor of tuna.
• Dill pickle – Dill pickle in pasta salad in general and tuna salad in particular is a great addition! Pickles add a pop of acidity that wakes up the dish and balances the richness of the creamy dressing, tuna, and eggs. Additionally, its crispness provides a satisfying contrast to the tender pasta and soft ingredients like peas and tuna.
• Chopped fresh parsley and dill – Fresh herbs add a ton of flavor to cold pasta salads. Here I use parsley and dill, but you can go with whatever your favorite herbs are.
• Hard-boiled eggs – Eggs are a classic ingredient in many tuna macaroni salad recipes. Hard-boiled eggs bump up the protein content even more. Here we stir half of the eggs into the salad and use the other half as a pretty garnish.

Step-by-Step Instructions

1. Make the creamy dressing. Add the yogurt, mayo, Dijon, Worcestershire, hot sauce, onion powder, garlic, sweet paprika, salt, and black pepper to a large bowl, and whisk to combine.
2. Stir together all ingredients. Add the cooled pasta, tuna, peas, onion, pickle, parsley, dill, and half of the chopped eggs, and toss to coat everything in the dressing.
3. Refrigerate to chill. Enjoy now, or if you have time chill for 2 hours before serving. Serve topped with the remaining half of the chopped eggs.

Storage

Store in an airtight container in the fridge for up to 4 days.

Frequently Asked Questions

More Recipes For Tuna Lovers

• Crispy Tuna Cakes with Quick Remoulade Sauce
• Creamy Tuna Noodle Casserole From Scratch
• Watermelon Tuna Poke Bowls (Vegan Sushi)