I grew up on quick, no-fuss salads that could anchor a weeknight dinner or disappear at a potluck. This High Protein Tuna Pasta Salad is exactly that: tender pasta and flaky canned tuna bound with tangy Greek yogurt and bright lemon, studded with crunchy celery and bell pepper. It’s fast to pull together, packs a solid protein punch, and keeps well for lunches all week — ideal when you want something satisfying without a lot of fuss. For a different protein-packed weeknight idea, I sometimes pair this with a quick skillet dish like this egg roll–in–a–bowl recipe to stretch a meal across picky eaters and protein lovers alike: Easy High Protein Egg Roll in a Bowl.
Why you’ll love this dish
This salad hits practical needs: it’s high in protein thanks to tuna and Greek yogurt, budget-friendly because canned tuna and pantry pasta are inexpensive, and child-friendly with familiar textures and flavors. It’s a breeze for meal prep, too — make it on Sunday, and you’ve got grab-and-go lunches. Serve it chilled at picnics, as a quick dinner with steamed greens, or as a protein-forward addition to a buffet.
“Crisp celery, a lemony tang, and that creamy yogurt binder make this my go-to when I need a fast, healthy meal. Ready in minutes and everyone asks for seconds.” — a regular tester
If you’re slimming down but still want hearty meals, you might pair this salad week-to-week with other lean-protein recipes like these chicken-breast ideas: Healthy Chicken Breast Recipes.
How this recipe comes together
Start by cooking pasta until just al dente so it holds up in the dressing. Flake and drain the tuna well so the salad isn’t watery. Whisk Greek yogurt with lemon to create a bright, creamy dressing that won’t overpower the tuna. Fold in crunchy vegetables for texture, season to taste, and chill so flavors marry. The whole workflow is simple: cook pasta → mix dressing → combine → chill → serve.
What you’ll need
- 2 cups cooked pasta (short shapes like rotini, shells, or penne work best)
- 1 can (15 oz) tuna, drained
- 1/2 cup Greek yogurt (plain, full-fat or low-fat)
- 1 tablespoon lemon juice (fresh preferred)
- 1/2 cup diced celery
- 1/2 cup diced bell pepper (any color)
- Salt and pepper to taste
- Chopped fresh parsley for garnish
Ingredient notes and substitutions:
- Pasta: use whole-wheat or chickpea pasta to boost fiber or protein.
- Tuna: light or chunk white (albacore) both work — drain well and pat dry.
- Greek yogurt: swaps nicely for mayo if you want a lighter option; for dairy-free, try unsweetened vegan yogurt or mashed avocado.
- Add-ins: chopped red onion, capers, or a spoonful of Dijon mustard will deepen flavor.
You can also riff on texture and richness similarly to hearty slow-cooker bites by swapping proteins occasionally — see ideas like these garlic-butter beef bites for inspiration: High Protein Slow Cooker Garlic Butter Beef Bites.
Directions to follow
- If you haven’t already, cook pasta according to package directions until al dente. Drain and cool slightly.
- In a large bowl, stir together the Greek yogurt and lemon juice until smooth. Season lightly with salt and pepper.
- Add the cooked pasta and drained tuna to the bowl. Break the tuna into bites with a fork and gently fold to coat with the yogurt dressing.
- Stir in the diced celery and bell pepper until evenly distributed.
- Taste and adjust seasoning with more salt, pepper, or lemon as needed.
- Garnish with chopped parsley. Chill for at least 20–30 minutes before serving to let flavors meld.
How to plate and pair
Best ways to enjoy it:
- Serve a scoop on a bed of mixed greens for a composed salad plate.
- Pile into lettuce cups for handheld portions at a picnic.
- Spoon onto toasted whole-grain bread for an open-faced tuna melt variation (skip reheating to keep yogurt fresh).
Pairings: - Simple green salad and a light vinaigrette.
- Oven-roasted vegetables or grilled asparagus.
- A crusty roll or crackers for extra texture.
For a sweeter finish, a fig-based dessert complements the lemony salad well — try fig-forward recipes for contrast: 10 Delicious Fig Recipes.
Storage and reheating tips
- Refrigerate in an airtight container within two hours of preparing.
- Keeps well for 3–4 days in the refrigerator. The salad will absorb dressing and soften over time, so plan textures accordingly.
- Freezing is not recommended; yogurt and fresh veg become watery and change texture after thawing.
- If you prefer this warm, separate out the tuna and pasta portion, reheat gently, then stir in just enough fresh yogurt or a spoon of olive oil before serving.
Food safety note: keep your fridge at or below 40°F (4°C) and discard any perishable salad left out longer than two hours (one hour at temperatures above 90°F/32°C).
Pro chef tips
- Use al dente pasta so it doesn’t turn mushy after chilling; rinse under cold water to stop cooking.
- Pat the drained tuna with paper towels to avoid a watery salad.
- Cut celery and bell pepper uniformly for consistent texture.
- Brighten flavors by zesting a bit of lemon in addition to the juice.
- If you like more creaminess, fold in a tablespoon of mayo or a splash of olive oil.
- For extra protein without added fat, stir in chopped hard-boiled egg or edamame.
Recipe variations
- Mediterranean: add chopped olives, cucumber, cherry tomatoes, and a sprinkle of feta.
- Avocado twist: fold in diced avocado just before serving for creaminess (adds healthy fats).
- Spicy: mix in a pinch of red pepper flakes or a drizzle of sriracha for heat.
- Herb-forward: swap parsley for dill, chives, or basil for different flavor profiles.
- Vegan/Vegetarian: replace tuna with mashed chickpeas or crumbled tempeh and use vegan yogurt.
Your questions answered
Q: How long does this tuna pasta salad take to make?
A: With cooked pasta on hand it takes about 10 minutes to assemble. If you need to cook pasta, add 8–12 minutes for boiling and cooling time.
Q: Is Greek yogurt a safe substitute for mayo?
A: Yes — Greek yogurt gives creaminess with less fat and more protein. It’s safe to use the same way as mayo, but keep the salad refrigerated and consume within 3–4 days.
Q: How much protein is in one serving?
A: Rough estimate: this recipe contains roughly 50–60 grams of protein total (mostly from the tuna and yogurt). If you split it into three servings, expect about 17–20 grams of protein per serving. Exact amounts vary by brand/portion size.
Q: Can I make this ahead for a party?
A: Yes. Make it a few hours in advance and chill. Add any delicate ingredients (like avocado) right before serving to maintain texture.
Conclusion
This High Protein Tuna Pasta Salad is an easy, flexible recipe that fits meal prep routines, budget-conscious cooking, and high-protein meal plans. For more inspiration and different takes on tuna pasta salads you can compare styles and dressings with a lighter, vegetable-forward version such as this Healthy Tuna Pasta Salad on Erin Lives Whole, or explore another high-protein approach shown in this Easy Tuna Pasta Salad | High Protein Recipe to adapt portions and ingredients to your tastes.
Healthy Tuna Pasta Salad – Erin Lives Whole
Easy Tuna Pasta Salad | High Protein Recipe
High Protein Tuna Pasta Salad
Ingredients
Main Ingredients
- 2 cups cooked pasta (short shapes like rotini, shells, or penne) Use whole-wheat or chickpea pasta to boost fiber or protein.
- 1 can tuna (15 oz), drained Light or chunk white (albacore) both work — drain well and pat dry.
- 1/2 cup Greek yogurt (plain, full-fat or low-fat) Swaps nicely for mayo if you want a lighter option; for dairy-free, try unsweetened vegan yogurt or mashed avocado.
- 1 tablespoon lemon juice (fresh preferred) Brightens flavors; zesting a bit of lemon in addition to the juice is also recommended.
- 1/2 cup diced celery Cut uniformly for consistent texture.
- 1/2 cup diced bell pepper (any color) Cut uniformly for consistent texture.
- to taste salt and pepper Adjust seasoning as needed.
- chopped fresh parsley for garnish Recommended for presentation.
Instructions
Preparation
- Cook pasta according to package directions until al dente. Drain and cool slightly.
- In a large bowl, stir together the Greek yogurt and lemon juice until smooth. Season lightly with salt and pepper.
- Add the cooked pasta and drained tuna to the bowl. Break the tuna into bites with a fork and gently fold to coat with the yogurt dressing.
- Stir in the diced celery and bell pepper until evenly distributed.
- Taste and adjust seasoning with more salt, pepper, or lemon as needed.
- Garnish with chopped parsley. Chill for at least 20-30 minutes before serving to let flavors meld.
