Disclosure: This post may contain affiliate links. As an Amazon Associate, we earn from qualifying purchases. We only recommend products we trust.
If you’re always chasing protein after a workout but tired of dry chicken or chalky shakes, this high protein tuna salad with pasta might just become your new go-to. It’s creamy, satisfying, and packed with lean protein, all without feeling like you’re eating the same old “meal prep” again.
The secret? Canned tuna (affordable, powerful, and surprisingly versatile) paired with high-protein pasta and a few smart ingredients that make each bite feel like real food, not gym fuel.
Oh, and in case you’re ready to dive straight into the good stuff, go ahead and hit that “Jump to Recipe” button or use the Table of Contents below to skip ahead. Either way, we’ve got your protein cravings covered.
Table of Contents
Why This Tuna Salad Packs a Protein Punch
If you’re aiming to hit your macros without spending hours in the kitchen, this High Protein Tuna Salad recipe is a solid win. Canned tuna brings in a hefty amount of lean protein, roughly 20 to 25 grams per 3-ounce serving, depending on the brand.
And when you pair it with high-protein pasta (like lentil, chickpea, or protein-enriched wheat pasta), you’re not just getting carbs for energy, you’re boosting the total protein count even further.
We also skip the mayo in favor of Greek yogurt or cottage cheese, which not only adds creaminess but sneaks in even more protein. The result? A dish that’s filling, flavorful, and ideal for muscle recovery or long-lasting satiety.
Toss in a few bonus players like edamame, baby spinach, or hemp seeds, and you’ve got a full-on powerhouse that feels like comfort food but eats like a smart strategy.
Did You Know? Swapping regular pasta for a lentil-based one can double your protein intake, without changing the flavor much at all.
Ingredients You’ll Need
We’re building this high protein tuna salad around one simple goal: maximum protein with minimal effort. Here’s what you’ll need:
- 2 cans tuna in water (5 oz each), drained
- 2 cups cooked high-protein pasta (like chickpea, lentil, or Barilla Protein+ penne)
- ½ cup plain Greek yogurt (2% or whole milk for extra creaminess)
- 1 tbsp Dijon mustard
- 1 celery stalk, finely chopped
- 2 tbsp red onion, finely chopped
- 1 tbsp lemon juice (fresh is best)
- ¼ cup chopped parsley
- 1 tbsp olive oil (optional, for flavor and texture)
- Salt and black pepper, to taste
- Optional boost: ¼ cup shelled edamame or 1 boiled egg, chopped
This combo delivers over 40 grams of protein per serving, depending on your pasta choice. It’s fresh, creamy, savory, and still feels like a real meal.
How to Make High Protein Tuna Pasta Salad
1. Cook the Pasta
Boil your high-protein pasta according to the package instructions. Drain, rinse with cold water, and set aside to cool.
2. Mix the Dressing
In a large bowl, whisk together the Greek yogurt, Dijon mustard, lemon juice, olive oil (if using), salt, and pepper.
3. Combine Everything
Add the drained tuna, cooled pasta, celery, red onion, and parsley to the bowl. Mix gently until everything is evenly coated and combined.
4. Chill (Optional)
For best flavor, cover and chill in the fridge for at least 20 minutes before serving.
5. Serve & Enjoy
Scoop into a bowl, top with a little extra parsley or a boiled egg if desired, and dig in!
“I needed something quick and protein-rich after my workout, and this actually hit the spot. Better than another bland shake.”
High Protein Tuna Salad
- Total Time: 20 minutes
- Yield: 2 servings
Description
This high protein tuna pasta salad is creamy, filling, and perfect for anyone looking to fuel up with clean protein. Made with canned tuna, high-protein pasta, Greek yogurt, and fresh veggies, it’s a deliciously simple meal-prep hero.
Ingredients
- 2 cans tuna in water (5 oz each), drained
- 2 cups cooked high-protein pasta (like chickpea or lentil pasta)
- 1/2 cup plain Greek yogurt (2% or whole milk)
- 1 tbsp Dijon mustard
- 1 celery stalk, finely chopped
- 2 tbsp red onion, finely chopped
- 1 tbsp lemon juice
- 1/4 cup chopped parsley
- 1 tbsp olive oil (optional)
- Salt and black pepper, to taste
- Optional: 1 boiled egg, chopped
- Optional: 1/4 cup shelled edamame
Instructions
- Boil your high-protein pasta according to package instructions. Drain, rinse with cold water, and let cool.
- In a large bowl, whisk together Greek yogurt, Dijon mustard, lemon juice, olive oil (if using), salt, and pepper.
- Add the drained tuna, cooled pasta, celery, red onion, and parsley to the bowl. Mix gently until everything is coated.
- For best flavor, cover and chill in the fridge for 20 minutes before serving.
- Serve as-is or with a sliced boiled egg or hemp seeds for extra protein.
Notes
- Use protein-enriched or legume-based pasta for best nutrition.
- Add-ins like boiled eggs, edamame, or hemp seeds can increase protein and texture.
- Keeps well in the fridge for 4 days in an airtight container.
- Prep Time: 10 minutes
- Cook Time: 10 minutes
- Category: Salads
- Method: Boiling
- Cuisine: American
Nutrition
- Calories: 410
- Sugar: 4g
- Sodium: 580mg
- Fat: 13g
- Saturated Fat: 3g
- Carbohydrates: 29g
- Fiber: 5g
- Protein: 46g
Protein Breakdown: Add-Ins & Smart Swaps
This High Protein Tuna Salad already comes loaded with quality protein, but if you’re the type who likes to fine-tune every macro, here are a few ways to dial it up, or shift it based on your goals:
Smart Add-Ins:
- Boiled Eggs – 6 grams of protein each and a creamy texture bonus.
- Edamame (shelled) – Adds 8–9 grams of plant protein per ½ cup.
- Hemp Seeds – Just 3 tablespoons = 10g protein + healthy fats.
- Baby Spinach – Not huge on protein, but nutrient-dense and easy to sneak in.
- Cottage Cheese – A scoop folded into the mix can raise both the protein and creaminess level.
Easy Ingredient Swaps:
- Swap Greek yogurt for skyr if you want even more protein and a thicker texture.
- Swap regular tuna for albacore or wild-caught varieties, they tend to be meatier and richer in omega-3s.
- Use quinoa pasta or whole grain pasta if you prefer balanced macros with fiber and protein.
You don’t have to add all of these, of course. Just a few tweaks can give your lunchbox that extra lift without reinventing the wheel.
Fast Fact: Greek yogurt delivers about 10 grams of protein per 100g, nearly triple what most mayonnaise provides.
Make-Ahead & Meal Prep Tips
Whether you’re fueling up for leg day or just avoiding another vending machine lunch, this high protein tuna salad is made for meal prep glory. It holds up beautifully, stays creamy, and honestly tastes even better the next day.
Here’s a quick breakdown to help you prep efficiently and keep everything fresh:
Quick Meal Prep Guide
| Task | What to Do | When to Do It |
|---|---|---|
| Cook Pasta | Boil high-protein pasta, drain, cool completely | Up to 4 days ahead |
| Mix Dressing | Combine Greek yogurt, mustard, lemon juice, etc. in a jar | Up to 3 days ahead |
| Chop Veggies | Finely chop celery, red onion, parsley | 2–3 days ahead |
| Assemble Salad | Mix all components in a bowl or container | 1 day ahead or same day |
| Final Touches (Optional) | Stir in herbs or spinach right before serving | Same day |
| Storage | Airtight container in fridge | Keeps up to 4 days |
Smart Storage & Freshness Tips
- Portion It Out: Use containers to divide into grab-and-go servings.
- Avoid Freezing: Pasta and Greek yogurt lose texture in the freezer, keep this one fridge-only.
- Upgrade Later: Hold back delicate add-ins like baby spinach or parsley until the day of.
Did You Know? High-protein pastas like chickpea and lentil versions can deliver 13–20g of protein per serving, about the same as 3 eggs!
Serving Ideas: Simple Meals That Hit the Spot
We know you’re after a quick, protein-loaded meal that gets the job done. But let’s be honest, the way you serve it can totally shape your appetite and mood. Even a basic dish like this high protein tuna salad can feel like a reward if you plate it right.
Our Favorite: The Power Bowl
Spoon your high protein tuna pasta salad into a wide, shallow bowl. Add a handful of arugula or baby spinach on the side, a sliced boiled egg on top, and finish with a sprinkle of hemp seeds or pumpkin seeds. Bright, balanced, and it actually looks like you tried.
Other Quick Serving Ideas:
- Stuff It: Pile it into a whole wheat pita or wrap for a high-protein lunch on the go.
- Lettuce Wraps: Use crisp romaine leaves for a crunchy, low-carb option.
- On Toast: Yep, it works, especially on seeded bread or protein toast.
- Post-Workout Plate: Add a few cherry tomatoes or sliced cucumbers for hydration + color.
- Meal Prep Style: Portion into containers with a lemon wedge and some veggie sticks.
Conclusion
And there you have it, a bold, high protein tuna salad that actually satisfies. From the creamy Greek yogurt to the smart use of high-protein pasta and pantry staples, this recipe proves that eating for your goals doesn’t have to be boring (or bland). Whether you’re meal prepping for the week or need something fast after a workout, this dish has your back.
You may also like:
– Ahi Tuna Salad Recipe
– Tuna Melt Recipe
– 4-Ingredient Tuna Ceviche Recipe
Give it a try and make it your own. Add those hemp seeds, throw in some greens, or keep it simple. If you do make it, I’d love to hear how it turned out! Share your thoughts in the comments below, or your favorite twist on the recipe.
Stay strong, eat well, and as always, happy cooking.
