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tuna pasta salad

High-Protein Tuna Pasta Salad: A Quick & Delicious Meal

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.
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Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Course Dinner, Lunch, Salad
Cuisine Eastern Europe, Indian
Servings 2 servings
Calories 520 kcal

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.

Nutrition

Serving: 1servingCalories: 520kcalCarbohydrates: 45gProtein: 35gFat: 24gSaturated Fat: 4gCholesterol: 200mgFiber: 5gSugar: 5gCalcium: 103mgIron: 6mg
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