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High-protein tuna pasta salad with peas, fresh dill, and creamy yogurt dressing in a green bowl

High-Protein Tuna Pasta Salad

5 from 3 votes
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.
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Prep Time 20 minutes
Cook Time 10 minutes

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Servings : 6 servings

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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
  • 10 oz frozen peas
  • ½ red onion
  • 1 bunch fresh dill, (about ⅓ cup)
  • 1 cup plain greek yogurt
  • 1 lemon, zest and juice
  • 2 tbsp dijon mustard
  • 1 bag fresh arugula
  • salt to taste
US Customary - Metric
Start Cooking

Instructions
 

  1. Cook 12 oz whole wheat fusilli according to package instructions in highly salted water. Add 10 oz frozen peas in the final 2 minutes. Then drain and rinse with cold water to stop the cooking process.
    Drained whole wheat pasta and green peas for protein tuna pasta salad
  2. Open 5 cans tuna (in water) and drain well until the tuna fish is dry and no excess liquid remains.
    Finely dice ½ red onion and soak it in cold water for 5 minutes to get rid of the strong flavor. Then drain and set aside. Finely chop 1 bunch fresh dill and zest and juice the lemon.
    Red onion, fresh dill, and lemon for high-protein tuna pasta salad on a wooden board
  3. In a large mixing bowl, combine 1 cup plain greek yogurt, 2 tbsp dijon mustard, lemon juice and zest, and dill. Whisk until combined.
    Creamy greek yogurt and dill dressing for low calorie high protein tuna pasta
  4. Add the rest of the ingredients to the large bowl with the dressing and mix until evenly combined.
    If storing for meal prep, keep the arugula separate until just before eating.
    Tuna, peas, red onion, and pasta arranged in a bowl before mixing into a high-protein pasta salad
  5. If meal prepping, store in an airtight container or in mason jars until ready to be eaten.
    Tuna pasta salad meal prep in a glass container with fresh arugula on the side

Nutrition

Calories: 471kcalCarbohydrates: 51gProtein: 51gFat: 6gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 1gTrans Fat: 0.002gCholesterol: 62mgSodium: 618mgPotassium: 687mgFiber: 10gSugar: 8gVitamin A: 1150IUVitamin C: 41mgCalcium: 124mgIron: 3mg