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High Protein Tuna Pasta Salad Recipe
Ben Carraoli

High Protein Tuna Pasta Salad Recipe

I recently made this High Protein Tuna Pasta Salad, and honestly, it surprised me with how creamy and filling it turned out. I wanted something quick but still nutritious, and this recipe delivered exactly that.
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Total Time 20 minutes
Servings: 8
Calories: 228
Ingredients Method Notes

Ingredients
  

  • 200 g pasta
  • 200 g canned tuna drained
  • 200 g cottage cheese
  • 115 g Greek yogurt
  • 235 g cannellini beans drained
  • 4 eggs
  • 180 g sweetcorn drained
  • 4 gherkins diced
  • 3 spring onions chopped
  • 100 g celery diced
  • 8 cherry tomatoes diced
  • ¼ cucumber diced
  • ¼ red onion finely diced
  • 2 tablespoons of fresh dil
  • 3 tablespoons apple cider vinegar
  • 1 teaspoon Dijon mustard
  • 2 garlic cloves crushed
  • 2 pinches sea salt
  • 2 pinches black pepper

Method
 

  1. Start by cooking the pasta according to the package instructions until it is tender. Once cooked, drain it and rinse it under cold water to cool it quickly. This also removes excess starch so the pasta doesn’t stick together.
  2. At the same time, place the eggs in a pot of boiling water and cook them until they are hard-boiled. After cooking, peel the eggs and chop them into small pieces. These will add both protein and texture to the salad.
  3. In a food processor, combine the cannellini beans, cottage cheese, Greek yogurt, Dijon mustard, and crushed garlic. Blend everything until it becomes smooth and creamy. This mixture replaces mayonnaise and keeps the salad lighter but still rich.
  4. While the dressing is blending, chop all the vegetables. Dice the cucumber, celery, tomatoes, red onion, and gherkins into small pieces. Fresh dill should also be finely chopped so it spreads evenly through the salad.
  5. Add the cooked pasta, tuna, chopped eggs, vegetables, and sweetcorn into a large mixing bowl. Pour the creamy dressing over the top and gently mix everything together until well coated. Make sure every bite has a balance of pasta, tuna, and vegetables.
  6. For the best flavor, refrigerate the salad for a short time before serving. This allows the dressing to soak into the pasta and vegetables. Serve chilled as a satisfying high-protein meal or side dish.

Notes

  • I always rinse the cooked pasta with cold water so the salad stays light and doesn’t become sticky.
  • I like blending the cottage cheese well so the dressing becomes perfectly smooth.
  • I sometimes add a squeeze of lemon juice before serving to make the flavors brighter.
  • Fresh herbs make a big difference, so I always use fresh dill instead of dried.
  • If the salad feels too thick, I add a spoonful of Greek yogurt to loosen the dressing.