Go Back
High Protein Tuna Pasta Salad Recipe
Ash Tyrrell

High Protein Tuna Pasta Salad Recipe

I recently made this high protein tuna pasta salad, and I have to say—it’s quickly become one of my go-to lunches. It’s colorful, filling, and packed with protein, yet light enough to enjoy any time of day. I love how easy it is to prep, and it keeps well in the fridge for a few days
Print Recipe Pin Recipe
Total Time 20 minutes
Ingredients Method Notes

Ingredients
  

  • Pasta – 200g I like whole wheat or protein-enriched pasta for extra fiber and protein; cook until al dente
  • Tuna – 2 cans in spring water drain well; you can use tuna in oil for a richer taste
  • Cottage cheese – 150g fat-free works best for lightness; fresh cottage cheese is creamier
  • Greek yogurt – 100g replaces mayo for a healthier creamy texture
  • Cucumber – 1 small English cucumber diced (adds crunch; avoid frozen for wateriness)
  • Cherry tomatoes – 150g halved (fresh, ripe tomatoes give the best flavor)
  • Sweetcorn – 100g frozen works fine; adds natural sweetness and color
  • Celery – 1 stalk chopped (provides a crisp bite)
  • Dill – 2 tsp chopped (fresh is best; adds bright flavor)
  • Apple cider vinegar – 1 tbsp balances creaminess and adds tang
  • White kidney beans – 150g cooked; substitute chickpeas or black beans for variety
  • Eggs – 2 hard-boiled (adds protein; peel carefully to avoid breaking)
  • Pickles – 2 small chopped (adds crunch and tang)
  • Spring onions – 2 chopped (for color and mild flavor)
  • Garlic – 1 clove minced (fresh for aroma)
  • Dijon mustard – 1 tsp optional, adds flavor depth

Method
 

  1. Boil your pasta according to package instructions until al dente. Drain and rinse under cold water to stop cooking and cool it down for the salad.
  2. While the pasta cooks, boil the eggs for about 10 minutes. Once done, peel and chop them finely for easy mixing.
  3. Blend cottage cheese, Greek yogurt, beans, garlic, and mustard in a food processor until smooth. This makes a creamy, protein-rich base for the salad.
  4. In a large bowl, mix the pasta, tuna, chopped eggs, and all vegetables. Pour over the dressing and stir well until evenly coated.
  5. Refrigerate for 15–20 minutes before serving to let flavors meld. Garnish with fresh dill or a sprinkle of paprika for a vibrant look.

Notes

  • I always rinse pasta under cold water to keep it from getting mushy.
  • I add beans last if I prefer some texture in the salad rather than fully blended.
  • Using fresh dill brightens the overall flavor.
  • I sometimes mix in half edamame and half sweetcorn for extra protein and color.
  • Chilling the salad for a bit improves the creaminess and flavor melding.