– **Title**: Easy High-Protein Tuna Pasta Salad
– **Ingredients**:
– 8 oz (about 2 cups) whole wheat pasta (penne or rotini work well)
– 1 can (5 oz) tuna in water, drained
– 1 cup canned chickpeas, rinsed and drained
– 1/2 cup cherry tomatoes, halved
– 1/2 cucumber, diced
– 1/4 red onion, finely chopped
– 1/4 cup Greek yogurt (plain)
– 2 tablespoons olive oil
– 1 tablespoon lemon juice
– 1 teaspoon dried dill (or fresh dill if available)
– Salt and pepper to taste
– Optional: 1/4 cup feta cheese, crumbled
– Optional: Fresh parsley for garnish
– **Instructions**:
1. Cook the whole wheat pasta according to package instructions in a large pot of salted boiling water. Drain and rinse under cold water to cool it down.
2. In a large mixing bowl, combine the drained tuna, chickpeas, cherry tomatoes, cucumber, and red onion.
3. In a separate small bowl, whisk together Greek yogurt, olive oil, lemon juice, dill, salt, and pepper to create the dressing.
4. Add the cooled pasta to the mixing bowl with the other ingredients. Pour the dressing over the pasta salad and toss gently to combine everything evenly.
5. If using, fold in the crumbled feta cheese.
6. Taste and adjust seasoning as necessary. You may add more salt, pepper, or lemon juice to suit your preference.
7. Chill in the refrigerator for at least 30 minutes before serving to allow the flavors to meld together.
8. Garnish with fresh parsley if desired and serve cold.
This recipe offers a delicious and nutritious option that’s high in protein, thanks to the tuna and chickpeas. Enjoy your meal!
Key Ingredients & Substitutions
Rotini Pasta: I love using rotini because its spirals catch the dressing well. If you want a lower-carb option, try spiralized zucchini or chickpea pasta for a protein boost. Other pasta shapes like penne or fusilli work too!
Tuna: Canned tuna is so convenient. You can swap it for canned salmon, chicken, or even chickpeas if you want a plant-based protein. Just make sure to drain well for the best texture.
Greek Yogurt: I use Greek yogurt for creaminess and extra protein. If dairy is an issue, try using a plant-based yogurt or silken tofu blended until smooth. They give a nice creaminess without the extra calories.
Mayonnaise: The mayo adds richness. You can substitute it with more Greek yogurt for a healthier version. Another alternative is avocado for a creamy texture paired with a fresh taste.
Frozen Peas: Thawed peas add a nice sweetness and a pop of color. If you don’t have peas, try corn or chopped bell peppers for a similar crunchy texture.
How Do I Make a Creamy Dressing That Sticks Well?
The dressing is what brings this salad together, and achieving the right consistency is key. Here’s how to make it perfectly creamy:
- Start with Greek yogurt and mayonnaise as your base. Stir these gently to create a smooth mixture.
- Add Dijon mustard, lemon juice, and garlic powder. These ingredients give the dressing a flavorful kick. Taste as you go to find your balance.
- Blend until there are no lumps. If the dressing is too thick, you can add a splash of water or extra lemon juice until you reach your desired consistency.
- Use freshly cracked pepper and salt for seasoning. Mix well and set aside before combining with the other ingredients.
Using this method ensures that your dressing will coat the pasta and veggies nicely for a delicious salad!
Easy High Protein Tuna Pasta Salad
Ingredients You’ll Need:
For the Salad:
- 2 cups rotini pasta (or any preferred pasta shape)
- 1 can (5 oz) tuna in water, drained
- 1 cup frozen peas, thawed
- 2 green onions, chopped
- 1/4 cup celery, finely diced
For the Dressing:
- 1/2 cup Greek yogurt
- 1/4 cup mayonnaise
- 1 tablespoon Dijon mustard
- 1 tablespoon lemon juice
- 1 teaspoon garlic powder
- Salt and pepper to taste
For Garnish:
- Fresh parsley, chopped (optional)
How Much Time Will You Need?
This recipe will take about 15 minutes to prepare plus 30 minutes to chill in the refrigerator. In just a bit of time, you’ll have a tasty and nutritious salad ready to enjoy!
Step-by-Step Instructions:
1. Cook the Pasta:
Start by cooking the rotini pasta according to the package instructions in a pot of salted boiling water. Once it’s done, drain the pasta and rinse it under cold water to cool it down. Set it aside for later.
2. Prepare the Dressing:
In a large mixing bowl, combine the Greek yogurt, mayonnaise, Dijon mustard, lemon juice, garlic powder, and a pinch of salt and pepper. Mix everything together well until it forms a creamy dressing.
3. Combine the Salad Ingredients:
Now, add the drained tuna, thawed peas, chopped green onions, and diced celery into the bowl with the dressing. Stir all the ingredients together until they are evenly coated.
4. Add the Pasta:
Gently fold the cooled pasta into the salad mixture. Make sure everything is well mixed and coated with the dressing. It’s okay if the pasta breaks a little—just be gentle!
5. Taste and Adjust Seasoning:
Give your salad a taste and add more salt and pepper if needed. It’s all about your personal preference, so make it just right for you!
6. Chill and Serve:
If you want to enhance the flavors, cover the salad and chill it in the refrigerator for at least 30 minutes. When you’re ready to serve, garnish with some fresh chopped parsley if you’d like!
Enjoy your delicious and protein-packed tuna pasta salad, perfect for a light lunch or a side dish!
Can I Use Different Types of Pasta?
Absolutely! You can use any pasta shape you like, such as penne, farfalle, or whole wheat pasta for a healthier option. Just ensure you cook it al dente for the best texture in the salad.
Can I Substitute the Mayonnaise?
Yes, if you prefer not to use mayonnaise, you can increase the amount of Greek yogurt for a lighter dressing, or use avocado for a creamy texture. Just keep in mind that this may slightly alter the flavor, but it will still be delicious!
How to Store Leftovers?
Store any leftovers in an airtight container in the fridge for up to 3 days. The flavors will continue to meld, making it even tastier the next day. However, if it gets too thick, just stir in a little bit of water or extra Greek yogurt to loosen it.
Can I Add Other Ingredients?
Definitely! Feel free to get creative by adding other veggies like bell peppers, carrots, or cucumbers for added crunch. You can also mix in some chopped olives or capers for extra flavor!
