Tuna Pasta Salad | Easy Cold Protein-Packed Recipe

Tuna pasta salad is the perfect mix of creamy, tangy, and hearty. It’s simple to make, packed with protein, and ideal for chilled lunches, quick dinners, or weekly meal prep. This recipe blends wholesome ingredients like protein-enriched pasta, wild tuna, cottage cheese, and crunchy vegetables into a flavorful, satisfying dish that’s ready in under 30 minutes.

Built for ease and nourishment, this meal is one of those comforting go-tos that fits seamlessly into your routine. Whether you’re prepping for the week or making a family-friendly dinner, this tuna salad brings both nutrition and convenience to the table.

Why You’ll Love This Recipe

This recipe stands out because it delivers on taste, texture, and nutrition. The creamy sauce, made from cottage cheese and mayo, adds richness without being heavy. With tuna, beans, and eggs, it offers a strong protein punch to keep you full and energized. Plus, it’s ideal for make-ahead meals and keeps beautifully in the fridge for several days.

Ingredients You’ll Need

• 8 ounces high-protein pasta: A great choice for increasing the protein content while keeping the salad firm when chilled.
• 2 cans (5 ounces each) of albacore tuna in water: Choose water-packed tuna for a cleaner taste and lighter texture.
• 1 can (15.5 ounces) Cannellini beans, rinsed and drained: Creamy and mild, they blend well into the salad and add fiber.
• 4 large hard-boiled eggs: Offer richness and extra protein.
• 2 scallions, sliced thin: Brings mild onion flavor and freshness.
• 1 cup frozen peas: Adds sweetness and color after a quick rinse and thaw.
• 1 cup full-fat cottage cheese: Used as the base of the sauce, it boosts protein and provides creamy texture.
• 1/2 cup mayonnaise: Avocado or traditional mayo both work depending on your preference.
• 2–4 tablespoons red wine vinegar: Brightens the flavors and cuts through the richness.
• 2 teaspoons Dijon mustard: Gives the dressing a subtle kick.
• 1 teaspoon dried dill: Adds a herby depth that complements the tuna.
• 1 teaspoon garlic powder: Builds the savory base of the dressing.
• 1 teaspoon onion powder: Supports the scallions for balanced flavor.
• 1/2 teaspoon black pepper: Adds a gentle heat.
• Salt to taste: Adjust after mixing everything together.

How to Make Tuna Pasta Salad

This dish is made with just a few easy steps. First, blend the dressing until silky. While the pasta is boiling, prepare your other ingredients. Once everything is prepped, combine it all in a large bowl and mix gently. Chill it before serving so the flavors come together.

The dressing is what makes this salad shine—cottage cheese blended with mayonnaise, mustard, and spices until smooth and creamy. Adding the tuna liquid deepens the flavor and keeps everything moist and delicious.

Step-by-Step Instructions

1. Blend the Sauce
Combine cottage cheese, mayonnaise, Dijon mustard, 2 tablespoons of red wine vinegar, garlic powder, onion powder, dill, pepper, and a pinch of salt in a food processor. Blend until smooth, scraping the sides as needed. Pour the mixture into a large bowl.

2. Cook the Pasta
Prepare the pasta as directed on the package. When done, drain and rinse under cold water to stop the cooking. Set it aside.

3. Mix Tuna with Dressing
Open the tuna cans and add both the fish and the liquid to the bowl with the sauce. Use a fork to gently break the tuna into small pieces.

4. Add Beans and Peas
Rinse the frozen peas under warm water to thaw and drain. Add the peas and drained Cannellini beans into the bowl.

5. Add Eggs and Scallions
Peel and chop the boiled eggs. Slice the scallions thinly. Add both to the bowl and fold in gently.

6. Combine with Pasta
Add the cooled pasta to the bowl. Mix everything together gently using a spatula until evenly coated.

7. Taste and Adjust
Give the salad a taste. If you like more tang, add additional vinegar. Adjust the salt and pepper as needed. If the mixture is too thick, a splash of cold water will loosen it.

Helpful Tips

• Don’t skip the tuna liquid, it enhances flavor and keeps the salad moist.
• Cool your pasta completely before mixing to prevent wilting other ingredients.
• Let it sit for an hour in the fridge for the best flavor.
• Use sturdy pasta shapes like penne or rotini to hold the dressing well.
• A silicone spatula helps mix without breaking the pasta or eggs.

Details

Flavor: Creamy, slightly tangy, and herby with layers of umami from tuna and mustard.
Texture: Silky dressing with firm pasta, tender beans, and bites of egg and peas.
Occasion: Great for packed lunches, simple family meals, or potluck sides.
Prep Time: 20 minutes
Cook Time: 10 minutes
Total Time: 30 minutes

Notes

• You can substitute chickpeas or black beans for Cannellini beans.
• Add chopped celery or red bell pepper for extra crunch and freshness.
• For a different twist, use Greek yogurt instead of cottage cheese.
• If storing overnight, add a splash of vinegar before serving to refresh the flavors.

Nutritional Information (Per Serving)

Calories	Carbs	Protein	Fat	Sugar
366 kcal	28 g	19 g	22 g	6 g

Frequently Asked Questions (FAQ)

What pasta works best for tuna pasta salad?
Short-cut pasta like rotini, shells, or penne hold up well, cling to the dressing, and don’t fall apart.

Should tuna pasta salad be served cold or warm?
It should be served cold or at room temperature. That’s when the flavors are at their best.

How do you keep tuna pasta salad from drying out?
Use the liquid from the tuna and blend it into the dressing. Chill the pasta before mixing and let the salad sit covered in the fridge.

Can tuna pasta salad be made the night before?
Yes, and it often tastes better the next day. The ingredients absorb more flavor as they rest overnight.

Storage Instructions

Refrigerate leftovers in an airtight container for up to 4 days. Stir before eating. Freezing is not recommended because the texture of the pasta and dressing can become watery or grainy when thawed.

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Conclusion

This tuna pasta salad is a well-balanced, protein-rich meal that’s both satisfying and simple to make. With its creamy dressing, fresh ingredients, and make-ahead convenience, it’s an easy winner for busy weekdays or casual get-togethers. Try it once, and it’s sure to become a staple in your recipe rotation.

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