Looking for low-calorie, high-protein meal prep ideas that are easy to make and delicious? This high-protein tuna pasta salad is the perfect solution. It comes together in just 30 minutes and has 51 grams of protein for just 498 calories. Plus, it stores well, making it great for meal prep.
Easy Low-Calorie, High-Protein Tuna Pasta Salad
This easy high-protein tuna pasta salad is under 500 calories and has over 50 grams of protein, making it a great healthy meal prep option that you can prep in under 30 minutes.
PREP TIME
30 minutes
COOK TIME
0 minutes
TOTAL TIME
30 minutes
Whether you have weight loss, muscle gain, or just general health goals, finding meal prep recipes that are delicious and hit your nutritional goals can be difficult.
This low-calorie, high-protein tuna pasta salad checks all the boxes. It’s made with simple ingredients like whole wheat pasta, greek yogurt, canned tuna, and fresh herbs and the result is equally filling and fresh.
No matter if you’re trying to eat a bit healthier, meal prep for the week, or need a quick post-workout meal, this low-calorie, high-protein tuna pasta salad is a must-try!
Why You’ll Love This Recipe
This high protein pasta salad is one I return to again and again because it just checks all the boxes.
- Low-Calorie & High-Protein – each serving has 498 calories and 51 grams of protein.
- Easy-to-Make – It’s ready in under 30 minutes with minimal prep and clean up.
- Perfect for Meal Prep – Stores well in the fridge for up to 4 days (and taste better with time)
- Weight-loss Friendly – Super filling and high volume without being loaded with calories.
Alright, let’s dive into what makes this high-protein tuna pasta salad so delicious!
Key Ingredients in This High-Protein Tuna Pasta Salad
This low-calorie, high-protein tuna pasta salad is made with simple ingredients and can be easily customized to fit your preferences and dietary restrictions.
- Whole Wheat Pasta – 1 serving of whole wheat pasta has 8 grams of protein and 4 grams of fiber compared to normal pasta which has 6 grams of protein and just 2 grams of fiber.
- Canned Tuna – not only is tuna a healthy and affordable protein option, it’s also one of the highest in protein and lowest in fat. One can has 32 grams of protein and only 1.5 grams of fat.
- Frozen Peas – Peas are a great source of flavor and protein and fiber. One serving of peas has 5 grams of protein and 5 grams of fiber.
- Plain Greek Yogurt – By swapping mayo for greek yogurt you get a fresh tangy flavor and a couple of extra grams of protein while skipping out on the extra fat and calories.
- Fresh Dill – While dill is one of those love it or hate it ingredients, the addition of fresh herbs adds tons of delicious flavor and micronutrients. So whether you prefer chives, basil, or fresh parsley, adding some herby greens is a win-win.
- Arugula – Adding fresh arugula adds a delicious peppery note which perfectly compliments the tuna and lemon flavors. Plus, it adds a great pop of color!
- Red Onion – Adding a bit of zing, finely diced red onion adds a ton of flavor without adding a bunch of extra calories. If the onion is a bit too strong for you, feel free to leave it out or replace it with green onions.
- Lemon – A bit of zest and fresh squeeze of lemon juice brightens everything up and adds that little bit of acid which compliments the tuna perfectly.
How to Make High-Protein Tuna Salad
This recipe comes together in under 30 minutes with minimal prep and cleanup. It’s super simple to make and requires almost no cooking (you just need to boil the pasta!) Here’s how you make it:
- Boil the Pasta & Peas – Cook the pasta according to package instructions in highly salted water. Add the peas in the final 2 minutes. Then drain and rinse with cold water for best results.
- Drain the Tuna – Open the tuna cans and drain the water until the tuna fish is dry. Nobody wants a soggy tuna salad!
- Prep the Other Ingredients – Finely dice the onion and soak it in cold water for 5 to 10 minutes to get rid of the strong flavor. Then drain and set aside. Finely mince the dill and zest and juice the lemon.
- Make the Creamy Dressing – In a large mixing bowl, combine the yogurt, mustard, lemon juice and zest, and dill. Whisk until combined.
Combine – Add all ingredients to the large bowl with the dressing and mix until evenly combined. And that’s it, now it’s time to enjoy! If meal prepping, store in an airtight container or in mason jars until you’re ready to eat it. It’s even better the next day!
Substitution and Variations
This high-protein tuna salad is super easy to customize to your tastes and goals. Here are a couple of ideas for easy swaps:
- Higher Calorie – If you’re looking to add some extra calories, use mayo instead of Greek yogurt or do half-and-half.
- More Protein – If you really want to make it even higher protein, you can always add a bit more tuna. Or you can throw in some chickpeas, boiled eggs, or even cottage cheese.
- Gluten-Free – Simply swap the whole wheat pasta for a gluten-free alternative. Quinoa, lentil, and chickpea pasta are some of the highest protein options.
- Dairy-Free – If you don’t eat dairy, try this healthier swap. Replace the greek yogurt with mashed avocado for an option with healthy fats.
Meal Prep & Storage Tips
This high-protein tuna salad can be stored in the fridge for up to 4 days in an airtight container. It’s meant to be enjoyed as a cold tuna pasta salad so reheating isn’t needed.
If you prefer a crispier result, keep the greek yogurt separate and toss it just before eating.
Final Thoughts
This low-calorie, high protein tuna pasta salad is quick, healthy, and super satisfying, making it a must-try for anyone on a high-protein diet.
Whether you’re looking for a quick lunch, high-protein side dish, or you want to meal prep your main dish for the week, this healthy tuna pasta salad recipe is the perfect recipe to try.
There are so many ways to mix it up and make it your own. Craving a hit of heat? Add a drizzle of sriracha or a sprinkle of chili flakes. Want to level up the flavor? Try adding feta cheese crumbles or diced pickled jalapenos.
Let us know in the comments below if you try this recipe!
A small note to my readers – Over here at VLHhealth, we occasionally include affiliate links in our posts. This means that if you purchase using our links, we will earn a small commission at no extra cost to you.
Easy Low-Calorie, High-Protein Tuna Pasta Salad
Ingredients
- 12 oz whole wheat fusilli (or whichever pasta shape you prefer)
- 5 cans tuna (in water) *we recommend Wild Planet brand because it’s sustainably caught
- 1 10oz bag frozen peas
- 1/2 red onion, finely diced
- 1 bunch fresh dill, finely minced (about 1/4 cup)
- 1 cup plain greek yogurt
- 1 lemon, zest and juice
- 2 tbsp dijon mustard
- 1 bag fresh arugula
- salt to taste
Instructions
- Cook the pasta according to package instructions in highly salted water. Add the peas in the final 2 minutes. Then drain and rinse with cold water for best results.
- Open the tuna cans and drain the water until the tuna fish is dry.
- Finely dice the half of a red onion and soak it in cold water for 5 minutes to get rid of the strong flavor. Then drain and set aside. Finely minced the dill and zest and juice the lemon.
- In a large mixing bowl, combine 1 cup of yogurt, 2 tbsps mustard, lemon juice and zest, and dill. Whisk until combined.
- Add all ingredients to the large bowl with the dressing and mix until evenly combined. And that’s it, now it’s time to enjoy!
- If meal prepping, store in an airtight container or in mason jars until ready to be eaten.
More recipes you’ll love
- Copycat Erewhon Kale White Bean Salad
- Easy Mediterranean Chicken Sheet Pan Dinner
- Easy Avgolemono Soup Recipe (Greek Lemon & Egg Chicken Soup)
Pin for later!
Leave a Reply