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- Whole grain pasta (8 oz) - Tuna in water (2 cans, 5 oz each) - Fresh vegetables (1 cup cherry tomatoes, 1 cup cucumber, 1/2 cup bell pepper, 1/4 cup red onion) - Chickpeas (1 cup) - Dressing components (1/4 cup Greek yogurt, 2 tablespoons olive oil, 2 tablespoons lemon juice) - Seasoning essentials (salt, pepper, parsley for garnish) To make this High Protein Tuna Pasta Salad, gather your fresh ingredients first. Whole grain pasta provides fiber and makes the dish hearty. Use 8 ounces of pasta, like fusilli or penne. Next, I always choose tuna in water for a lean protein source. Two cans, each 5 ounces, work perfectly. Drain the tuna before adding it to the salad. Now, let's add some color and crunch. I love using fresh vegetables like cherry tomatoes, cucumber, bell pepper, and red onion. You will need one cup of halved cherry tomatoes, one cup of diced cucumber, half a cup of diced bell pepper, and a quarter cup of finely chopped red onion. Chickpeas add extra protein and a nice texture. One cup of canned or pre-cooked chickpeas will do just fine. For the dressing, mix Greek yogurt, olive oil, and lemon juice. You will need a quarter cup of Greek yogurt, two tablespoons of olive oil, and two tablespoons of lemon juice. Don’t forget the seasoning! Use salt and pepper to taste. Fresh parsley adds a nice touch as a garnish. This salad is not only simple but also packed with flavors and nutrients. Check the Full Recipe for a detailed cooking guide. To start, bring a large pot of salted water to a boil. Once it’s bubbling, add 8 oz of whole grain pasta. Cook it according to the package directions until it is al dente. This usually takes about 8 to 10 minutes. After cooking, drain the pasta in a colander. Rinse it under cold water to stop the cooking. This keeps the pasta from getting mushy. While the pasta cooks, you can chop your vegetables. Grab 1 cup of cherry tomatoes and slice them in half. Dice 1 cup of cucumber and 1/2 cup of bell pepper. You can use any color bell pepper you like. Finely chop 1/4 cup of red onion. Place all these colorful veggies in a large mixing bowl. This mix adds freshness and crunch to your salad. Now, let’s combine everything. Add the drained tuna and 1 cup of cooked chickpeas to the bowl with the veggies. The chickpeas add protein and fiber. They help make the salad filling. Gently stir to blend the ingredients together. This ensures every bite has a mix of flavors. In a small bowl, whisk together the dressing. Use 1/4 cup of plain Greek yogurt, 2 tablespoons of olive oil, and 2 tablespoons of lemon juice. Add salt and pepper to taste. Whisk until the mixture is smooth and creamy. This dressing ties the salad together with a zesty flavor. Next, add the cooked pasta to the vegetable and protein mixture. Pour the dressing over everything. Gently toss the salad until all the ingredients are evenly coated. This step is key for flavor. You want every bite to be delicious. Once mixed, cover the bowl with plastic wrap. Place it in the fridge for at least 30 minutes. Chilling allows the flavors to meld together. When ready to serve, scoop some salad into bowls. Garnish with fresh parsley for a pop of color. Enjoy your high protein tuna pasta salad! For the full recipe, check out the details above. To make your tuna pasta salad great, focus on the texture. Cooking the pasta to al dente is key. Al dente means the pasta is firm but not hard. This helps the pasta hold up when mixed with other ingredients. Follow package directions for cooking time. After boiling, drain the pasta and rinse it under cold water. This stops the cooking and cools it down quickly. For crisp vegetables, use fresh ones. Wash and chop them just before mixing. Cherry tomatoes should be bright and firm. Cucumbers add crunch, so pick ones that are not soft. Bell peppers should be bright and colorful. Fresh red onions add a nice bite, but you can soak them in cold water for a milder taste. Adding flavor is simple. Start with seasonings like salt and pepper. A pinch of garlic powder can boost the taste. Fresh herbs like dill or parsley can bring freshness. You might also try adding a squeeze of lemon juice for a zesty kick. For toppings, consider croutons for crunch or feta cheese for creaminess. Nuts like almonds or walnuts can add texture and healthy fats. Even a handful of olives can give a nice salty flavor. This salad pairs well with many dishes. Serve it with whole-grain bread for a hearty meal. It also goes great with a side of fresh fruit. If you want a light option, try serving it with a simple green salad. For a picnic or potluck, this salad is a hit. It keeps well and tastes great cold. You can prepare it in advance and chill it for at least 30 minutes. This lets the flavors meld together. For the full recipe, check out the High Protein Tuna Pasta Salad. {{image_2}} If you need to change the recipe, you have options! For a gluten-free version, swap whole grain pasta with gluten-free pasta. Look for rice, quinoa, or chickpea pasta. These options keep the dish tasty and safe for those with gluten allergies. For vegetarians, you can replace tuna with plant-based proteins. Try using canned lentils or chickpeas. Both add protein and flavor without fish. You can also use tofu for a different texture. Want to switch up the flavors? You can add different proteins to your salad. Try diced cooked chicken or shrimp for a new twist. Another option is to add canned salmon. Each choice brings unique tastes to the dish. Dressing is key for flavor. While Greek yogurt dressing is creamy and tangy, you can play with other dressings. Try a vinaigrette made with balsamic or apple cider vinegar. You can even mix in pesto for an herby kick. Seasonal vegetables can elevate your salad. In spring, add fresh peas or asparagus for a sweet crunch. In summer, consider juicy bell peppers or zucchini. In fall, roasted sweet potatoes or squash add warmth. Use winter vegetables like kale or Brussels sprouts for a hearty touch. Each season brings new colors and flavors, making your salad fresh and exciting. For the full recipe, check out the detailed instructions to make this delightful dish! To keep your High Protein Tuna Pasta Salad fresh, store it in an airtight container. Make sure to chill it in the fridge right after serving. This keeps the salad cool and safe to eat. If you have extra salad, eat it within three days for the best taste and texture. I do not recommend freezing this salad. The pasta and vegetables can become mushy after thawing. If you really want to freeze it, try storing the pasta and dressing separately. This helps maintain the texture when you reheat it. In the fridge, your salad stays fresh for about three days. After that, the flavors may fade, and the ingredients can spoil. Always check for any off smells or changes in color before eating leftovers. To make this salad vegan, swap the tuna for chickpeas or tofu. Use a vegan yogurt instead of Greek yogurt. This keeps the salad creamy and adds protein. You can also try using mashed avocado for a rich texture. Yes, you can make this salad ahead of time. I like to prepare it a day before. Just store it in the fridge in an airtight container. The flavors will blend nicely. If it seems dry, add a bit more dressing before serving. This salad pairs well with many dishes. Consider serving it with crusty bread or fresh fruit. A light soup also complements it nicely. For extra protein, add some grilled chicken or shrimp on the side. Absolutely! This salad is packed with nutrients. Whole grain pasta adds fiber. Tuna gives you protein and omega-3 fatty acids. The vegetables add vitamins and minerals. Greek yogurt provides calcium and probiotics. Overall, it’s a well-balanced meal. For the full recipe, check the detailed instructions above. This blog post covered how to make a healthy tuna pasta salad. We discussed ingredients like whole grain pasta, fresh veggies, and protein-rich tuna. I provided step-by-step cooking instructions and tips to enhance flavor and texture. You learned about variations to fit dietary needs and how to store your leftovers. In the end, this salad is simple, versatile, and delicious. It's a perfect meal for any time. Enjoy your cooking and discover what flavors you love best!

High Protein Tuna Pasta Salad

Looking for a delicious and nutritious meal? Try this high protein tuna pasta salad that’s quick to whip up and packed with flavor! Combining whole grain pasta, tuna, veggies, and a creamy Greek yogurt dressing, it makes for a perfect lunch or light dinner. Ready in just 45 minutes, it’s a great option for meal prep too! Discover the full recipe and enjoy a hearty salad today—click to learn more!
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Ingredients
  

8 oz whole grain pasta (e.g., fusilli or penne)

2 cans (5 oz each) tuna in water, drained

1 cup cherry tomatoes, halved

1 cup cucumber, diced

1/2 cup bell pepper, diced (any color)

1/4 cup red onion, finely chopped

1 cup cooked chickpeas (canned or pre-cooked)

1/4 cup plain Greek yogurt

2 tablespoons olive oil

2 tablespoons lemon juice

Salt and pepper to taste

Fresh parsley, chopped (for garnish)

Instructions
 

Cook the Pasta: In a large pot, bring salted water to a boil. Add the whole grain pasta and cook according to package instructions until al dente. Drain and rinse under cold water to stop the cooking process.

    Prepare the Vegetables: While the pasta cooks, chop the cherry tomatoes, cucumber, bell pepper, and red onion. Place them in a large mixing bowl.

      Combine Ingredients: Add the drained tuna and cooked chickpeas to the vegetable mixture.

        Make the Dressing: In a small bowl, whisk together the Greek yogurt, olive oil, lemon juice, salt, and pepper until smooth.

          Mix it All Together: Add the cooked pasta to the bowl with the tuna and vegetables. Pour the dressing over the mixture and gently toss until evenly coated.

            Adjust Seasoning: Taste the salad and add more salt and pepper if desired.

              Chill and Serve: Refrigerate the salad for at least 30 minutes to let the flavors meld. Serve cold, garnished with fresh parsley.

                Prep Time: 15 min | Total Time: 45 min | Servings: 4