Easy Tuna Pasta Salad Meal Prep (High Protein, No Mayo Option)
A fresh, bright tuna pasta salad with a lemon-olive oil vinaigrette that's ready in under 30 minutes and delivers 30g of protein per serving. This meal-prep staple tastes better after a day in the fridge and keeps for up to 4 days refrigerated.
Equipment
- large pot
- large mixing bowl
- small bowl or mason jar
- measuring spoons
- knife
Ingredients
- 8 ounces small pasta (ditalini, orzo, or small penne)
- 2 cans (5 ounces each) tuna in water, drained
- 1 can (15 ounces) chickpeas, drained and rinsed
- 1 red bell pepper, finely diced
- 1 cup cherry tomatoes, halved
- 1/2 red onion, thinly sliced
- 1/2 cup fresh cucumber, diced
- 1/4 cup fresh parsley, chopped
- 2 tablespoons fresh dill (optional)
- 1/4 cup extra-virgin olive oil
- 3 tablespoons fresh lemon juice
- 1 tablespoon red wine vinegar
- 2 cloves garlic, minced
- 1 teaspoon Dijon mustard
- 1/2 teaspoon sea salt
- 1/4 teaspoon black pepper
- 1/4 cup non-fat Greek yogurt (optional for creamier version)
Instructions
- Step 1: Cook the pasta in a large pot of salted boiling water according to package directions until al dente. Drain and rinse under cold water until completely cooled. Transfer to a large mixing bowl.
- Step 2: While pasta cools, dice the bell pepper, halve the tomatoes, slice the onion thinly, and dice the cucumber. Mince the garlic. Add all vegetables to the bowl with cooled pasta.
- Step 3: Drain tuna cans thoroughly and flake the tuna with a fork. Add tuna and drained chickpeas to the bowl.
- Step 4: In a small bowl or mason jar, whisk together olive oil, lemon juice, red wine vinegar, minced garlic, Dijon mustard, salt, and pepper until combined.
- Step 5: Pour dressing over pasta and vegetables. Add fresh parsley and dill. Toss gently but thoroughly until dressing coats everything. Let sit for 5 minutes to allow flavors to meld.
- Step 6: Divide evenly among meal-prep containers.
Notes
Rinse pasta with cold water to stop cooking and prevent staleness. Store dressing separately if prepping more than 3 days ahead to maintain crispness. Tastes better on day 3 than day 1 as flavors meld. Keeps refrigerated for up to 4 days. For lower-carb version, make high protein tuna salad by omitting pasta and adding more chickpeas. Optional: mix 1/4 cup non-fat Greek yogurt into dressing for creamier version. Macros: 30g protein, 38g carbs, 11g fat, 6g fiber.