Looking for a healthy, quick meal that’s packed with protein? This high-protein tuna pasta salad is the perfect option! Made with fusilli, tuna, hard-boiled eggs, and fresh veggies like cherry tomatoes, cucumber, and olives, it’s not only nutritious but also incredibly delicious. Whether you’re meal prepping or need a light lunch or dinner, this easy recipe comes together in no time and will leave you feeling satisfied.
Ingredients for Tuna Pasta Salad (2 Portions)
- 5 oz (140g) fusilli (or your preferred pasta)
- 1 cup of baby spinach
- 2 hard-boiled eggs, peeled and chopped
- 160g canned tuna, drained (packed in olive oil or water)
- 1/4 medium onion, finely chopped
- 10-12 olives, pitted and sliced
- 10 cherry tomatoes, halved (or 1 tomato)
- 1/2 cucumber, diced
- 2 tablespoons fresh parsley, chopped
- For the dressing:
- 2 tablespoons extra virgin olive oil
- 1 tablespoon lemon juice (freshly squeezed)
- 1/2 teaspoon Dijon mustard (optional)
- 1/2 teaspoon honey (optional)
- Salt and pepper to taste
How to Make the Tuna Pasta Salad
Step 1: Cook the Pasta and Eggs
- Bring a large pot of salted water to a boil. Add the fusilli pasta and cook according to the package instructions, usually about 8-10 minutes, until al dente.
- While the pasta is cooking, place the eggs in a separate pot and cover them with water. Bring to a boil, then reduce the heat and let the eggs simmer for 10-12 minutes.
- Once the pasta is done, drain and set it aside to cool.
- After the eggs have boiled, remove them from the pot, cool them under cold running water, peel, and chop them into small pieces.
Step 2: Prepare the Vegetables
- While the pasta and eggs are cooling, chop the onion, cucumber, and tomatoes. Slice the olives and set all the vegetables aside in a large mixing bowl.
- Chop the parsley finely for garnish.
Step 3: Make the Dressing
- In a small bowl, whisk together the olive oil, lemon juice, Dijon mustard (if using), and honey (if using).
- Season with salt and pepper to taste. Adjust the flavors as needed, adding more lemon juice for tang or honey for sweetness.
Step 4: Assemble the Salad
- In the large bowl with the prepared vegetables, add the cooled pasta and chopped hard-boiled eggs.
- Drain the tuna and flake it into large chunks. Add the tuna to the bowl.
- Drizzle the dressing over the ingredients and toss gently to combine, ensuring that everything is coated evenly.
Step 5: Garnish and Serve
- Top the salad with the fresh parsley for a burst of color and flavor.
- Serve immediately or chill in the fridge for about 15-30 minutes for extra freshness.
FAQ
Q1. Can I use a different type of pasta? Yes! While fusilli works great for this salad, you can easily swap it with other pasta shapes like penne, or even whole-wheat pasta for a healthier twist.
Q2. Can I make this tuna pasta salad ahead of time? Absolutely! This salad actually tastes better when it has time to chill and let the flavors meld together. You can make it up to 2-3 days in advance and store it in an airtight container in the fridge.
Q3. Can I add other veggies to this pasta salad? Absolutely! You can customize the salad by adding bell peppers, corn, avocado, arugula, or any other veggies you like. It’s a very versatile recipe!
Q4. Can I make this salad gluten-free? Yes! To make it gluten-free, simply use gluten-free pasta instead of regular fusilli. The rest of the ingredients are naturally gluten-free.
Q5. Can I use a different protein instead of tuna? Yes! You can substitute the tuna with grilled chicken, chickpeas, or even tofu for a different protein source. Adjust the seasoning to match the new protein.
Q6. What dressing can I use if I don’t like olive oil? If you don’t like olive oil, you can use Greek yogurt, mayo, or a balsamic vinaigrette as an alternative for the dressing. Just make sure to adjust the seasonings to your taste.
Q7. Can I make this salad vegan? Yes! For a vegan version, replace the tuna with chickpeas or tofu and skip the hard-boiled eggs. You can also use a vegan mayo or olive oil dressing.
More Salad Recipes
Quinoa Salad with Roasted Chicken Breast
Pasta Salad Recipe with Roasted Butternut Squash
Rustic Chicory and Apple Salad with Walnuts
Green Salad Recipe with a Blueberry Twist
Beetroot Salad Recipe-Healthy & Delicious
High-Protein Tuna Pasta Salad: A Quick & Delicious Meal
Equipment
- 2 salad bowls
Ingredients
- 5 oz fusilli (or your preferred pasta) 140 g
- 1 cup baby spinach
- 2 hard-boiled eggs, peeled and chopped
- 160 g canned tuna, drained (packed in olive oil or water)
- 1/4 medium onion, finely chopped
- 10-12 olives, pitted and sliced
- 10 cherry tomatoes, halved
- 1/2 cucumber, diced
- 2 Tbsp fresh parsley, chopped
- For the dressing:
- 2 Tbsp extra virgin olive oil
- 1 Tbsp lemon juice (freshly squeezed)
- 1/2 Tbsp Dijon mustard (optional)
- 1/2 tsp honey (optional)
- Salt and pepper to taste
Instructions
- Bring a large pot of salted water to a boil. Add the fusilli pasta and cook according to the package instructions.
- Place the eggs in a separate pot and cover them with water. Bring to a boil, then reduce the heat and let the eggs simmer for 10-12 minutes.
- Once the pasta is done, drain and set it aside to cool. After the eggs have boiled, remove them from the pot, cool them under cold running water, peel, and chop them into small pieces.
- Prepare the Vegetables. Chop the onion, cucumber, and tomatoes. Slice the olives and set all the vegetables aside in a large mixing bowl. Chop the parsley finely for garnish.
- Make the Dressing. In a small bowl, whisk together the olive oil, lemon juice, Dijon mustard (if using), and honey (if using). Season with salt and pepper to taste. Adjust the flavors as needed, adding more lemon juice for tang or honey for sweetness.
- Assemble the Salad. In the large bowl with the prepared vegetables, add the cooled pasta and chopped hard-boiled eggs. Drain the tuna and flake it into large chunks. Add the tuna to the bowl. Drizzle the dressing over the ingredients and toss gently to combine, ensuring that everything is coated evenly.
- Serve immediately or chill in the fridge for about 15-30 minutes for extra freshness.