Growing up, my family thrived on meals that brought us together, using pantry staples to stretch and create hearty, wholesome dishes. One of the staples of our dinner table was my dad’s classic tuna pasta salad. It was a dish made with love, using what we had on hand to craft something truly satisfying. Whether it was served at backyard barbecues, packed in a cooler for a day at the beach, or quickly whipped up for a midweek dinner, this recipe always felt like a warm hug in a bowl.
Now, I’ve given this nostalgic favorite a high-protein twist, creating a version that’s every bit as comforting but with a nutritious boost. This easy tuna pasta salad is a versatile dish that works just as well for meal prep as it does for a last-minute dinner. It’s rich, creamy, and satisfying without feeling heavy. Whether you’re cooking for your family or just for yourself, this salad is a guaranteed winner.
Why You’ll Love This Recipe:
- High in Protein: Packed with protein-rich ingredients like tuna, eggs, beans, and cottage cheese, this salad keeps you full and provides a steady energy source throughout the day.
- Affordable and Accessible: With pantry staples and budget-friendly items, this recipe is both economical and convenient, perfect for families or anyone looking to save on grocery costs.
- Meal Prep Champion: This salad stores beautifully, making it an excellent option for meal prepping lunches or quick dinners throughout the week.
- Customizable: The base recipe is fantastic, but you can easily tailor it to your tastes by adding your favorite veggies or swapping out ingredients for what you have on hand.
- Comfort Meets Freshness: It’s creamy and satisfying yet light enough to enjoy year-round, whether you’re picnicking in the summer or cozying up indoors during cooler months.
Ingredients You’ll Need:
- Pasta: 8 ounces of dry protein-enriched pasta
- Tuna: Two 5-ounce cans of albacore tuna in water, drained
- Eggs: 2 large hard-boiled eggs, chopped
- Beans: One 15.5-ounce can of cannellini beans, drained and rinsed
- Peas: 1 cup of frozen peas, thawed
- Cottage Cheese: 1 cup of low-fat cottage cheese
- Mayonnaise: 2 tablespoons of light mayonnaise
- Red Wine Vinegar: 1 tablespoon
- Dijon Mustard: 1 teaspoon
- Scallions: 2 scallions, finely sliced
- Italian Parsley: ¼ cup of fresh parsley, chopped
- Seasonings: ½ teaspoon each of garlic powder, onion powder, dried dill, and freshly ground black pepper
How to Make Easy Tuna Pasta Salad:
1. Prepare the Dressing
Start with the dressing, the creamy binder that makes this salad shine. In a blender or food processor, combine the low-fat cottage cheese, light mayonnaise, Dijon mustard, red wine vinegar, garlic powder, onion powder, dried dill, and black pepper. Blend everything together until smooth, stopping occasionally to scrape down the sides to ensure a velvety consistency. This dressing is a healthy alternative to traditional heavy dressings, with all the flavor but fewer calories.
2. Cook the Pasta
Bring a large pot of salted water to a boil and add the protein-enriched pasta. Cook it according to the package instructions, aiming for just past al dente. This step is crucial; the pasta will continue to soften slightly as it chills in the salad. Once cooked, drain the pasta and rinse it under cold water to stop the cooking process and cool it down for the salad.
3. Assemble the Salad Base
In a large mixing bowl, combine the cooled pasta, drained tuna, chopped hard-boiled eggs, cannellini beans, thawed peas, and scallions. Stir everything together gently, being careful not to break up the beans or overwork the pasta.
4. Add the Dressing
Pour the creamy dressing over the pasta mixture, using a large spatula to fold everything together. Make sure every ingredient is evenly coated in the sauce—it’s the glue that ties all these delicious components together.
5. Taste and Adjust
Give the salad a quick taste test. Depending on your preferences and the saltiness of your tuna and cottage cheese, you may want to add a pinch more salt, a twist of black pepper, or an extra splash of vinegar for tang.
6. Chill and Serve
Cover the salad and refrigerate it for at least 30 minutes before serving. This resting time allows the flavors to meld, creating a harmonious balance in every bite. When ready to serve, garnish with extra parsley or a sprinkle of dill for a fresh finish.
Helpful Tips:
- Make it Gluten-Free: Simply swap the regular pasta for a gluten-free variety, ensuring the dish suits everyone’s dietary needs without compromising on flavor.
- Enhance the Veggies: Add some crunch with chopped celery, diced bell peppers, or shredded carrots. These additions not only boost the nutritional value but also add delightful texture.
- Pasta Texture: Overcooking the pasta slightly ensures it stays tender after chilling in the refrigerator. Avoid undercooking, as the pasta will firm up too much when cold.
- Storage Tip: The salad will keep in the fridge for up to 3 days. If it starts to look a little dry, stir in a splash of milk or vinegar to refresh the dressing.
Recipe Details:
- Prep Time: 20 minutes
- Cook Time: 10 minutes
- Total Time: 30 minutes
- Yield: 6 servings
- Category: Main Course
- Method: Mixing
- Cuisine: American
- Diet: High-Protein
Notes
- Season to Taste: Adjust salt and pepper after mixing, as tuna and cottage cheese may vary in saltiness.
- Perfect Pasta: Cook pasta slightly tender to ensure the right texture after chilling.
- Customize It: Add veggies like celery, carrots, or bell peppers for extra crunch and color.
- Chill Time: Let the salad rest for at least 30 minutes to enhance flavors.
- Light Option: Swap mayonnaise for Greek yogurt for a tangy, lighter dressing.
- Serving Tip: A squeeze of lemon juice before serving adds a fresh, zesty touch.
Nutritional Information (per serving):
- Calories: Approximately 320
- Protein: 27 grams
- Carbohydrates: 35 grams
- Fat: 8 grams
- Fiber: 5 grams
Frequently Asked Questions:
Can I Make This in Advance?
Absolutely! This salad is ideal for making ahead. It tastes even better after sitting for a few hours, as the flavors deepen. If it feels dry when you’re ready to serve, a quick stir with a bit of milk or an extra dollop of dressing will revive it.
What Pasta Works Best?
Protein-enriched pasta is great for boosting the protein content, but whole wheat or gluten-free varieties are excellent alternatives. Smaller shapes like elbows, shells, or bow ties work best for capturing the creamy dressing.
How Do I Store Leftovers?
Store the salad in an airtight container in the refrigerator for up to three days. It’s not recommended to freeze this dish, as the texture of the dressing and pasta may change upon thawing.
Related Recipes:
If you love this protein-packed tuna pasta salad, you’ll enjoy these other quick and satisfying options:
Conclusion:
This easy tuna pasta salad is a nostalgic, wholesome dish reimagined for today’s busy lifestyles. It’s satisfying, simple, and packed with the kind of flavors that transport you to cherished family dinners. Whether you’re prepping lunches for the week, whipping up a picnic dish, or just looking for a hearty, nutritious meal, this salad will quickly become a go-to in your kitchen. So grab your ingredients, and let’s get cooking—your taste buds will thank you!
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Creamy High-Protein Tuna Pasta Salad: A Nostalgic and Nutritious Favorite
Description
Growing up, my family thrived on meals that brought us together, using pantry staples to stretch and create hearty, wholesome dishes. One of the staples of our dinner table was my dad’s classic tuna pasta salad. It was a dish made with love, using what we had on hand to craft something truly satisfying. Whether it was served at backyard barbecues, packed in a cooler for a day at the beach, or quickly whipped up for a midweek dinner, this recipe always felt like a warm hug in a bowl.
Now, I’ve given this nostalgic favorite a high-protein twist, creating a version that’s every bit as comforting but with a nutritious boost. This easy tuna pasta salad is a versatile dish that works just as well for meal prep as it does for a last-minute dinner. It’s rich, creamy, and satisfying without feeling heavy. Whether you’re cooking for your family or just for yourself, this salad is a guaranteed winner.
Ingredients
- Pasta: 8 ounces of dry protein-enriched pasta
- Tuna: Two 5-ounce cans of albacore tuna in water, drained
- Eggs: 2 large hard-boiled eggs, chopped
- Beans: One 15.5-ounce can of cannellini beans, drained and rinsed
- Peas: 1 cup of frozen peas, thawed
- Cottage Cheese: 1 cup of low-fat cottage cheese
- Mayonnaise: 2 tablespoons of light mayonnaise
- Red Wine Vinegar: 1 tablespoon
- Dijon Mustard: 1 teaspoon
- Scallions: 2 scallions, finely sliced
- Italian Parsley: ¼ cup of fresh parsley, chopped
- Seasonings: ½ teaspoon each of garlic powder, onion powder, dried dill, and freshly ground black pepper
Instructions
1. Prepare the Dressing
Start with the dressing, the creamy binder that makes this salad shine. In a blender or food processor, combine the low-fat cottage cheese, light mayonnaise, Dijon mustard, red wine vinegar, garlic powder, onion powder, dried dill, and black pepper. Blend everything together until smooth, stopping occasionally to scrape down the sides to ensure a velvety consistency. This dressing is a healthy alternative to traditional heavy dressings, with all the flavor but fewer calories.
2. Cook the Pasta
Bring a large pot of salted water to a boil and add the protein-enriched pasta. Cook it according to the package instructions, aiming for just past al dente. This step is crucial; the pasta will continue to soften slightly as it chills in the salad. Once cooked, drain the pasta and rinse it under cold water to stop the cooking process and cool it down for the salad.
3. Assemble the Salad Base
In a large mixing bowl, combine the cooled pasta, drained tuna, chopped hard-boiled eggs, cannellini beans, thawed peas, and scallions. Stir everything together gently, being careful not to break up the beans or overwork the pasta.
4. Add the Dressing
Pour the creamy dressing over the pasta mixture, using a large spatula to fold everything together. Make sure every ingredient is evenly coated in the sauce—it’s the glue that ties all these delicious components together.
5. Taste and Adjust
Give the salad a quick taste test. Depending on your preferences and the saltiness of your tuna and cottage cheese, you may want to add a pinch more salt, a twist of black pepper, or an extra splash of vinegar for tang.
6. Chill and Serve
Cover the salad and refrigerate it for at least 30 minutes before serving. This resting time allows the flavors to meld, creating a harmonious balance in every bite. When ready to serve, garnish with extra parsley or a sprinkle of dill for a fresh finish.
Notes
- Season to Taste: Adjust salt and pepper after mixing, as tuna and cottage cheese may vary in saltiness.
- Perfect Pasta: Cook pasta slightly tender to ensure the right texture after chilling.
- Customize It: Add veggies like celery, carrots, or bell peppers for extra crunch and color.
- Chill Time: Let the salad rest for at least 30 minutes to enhance flavors.
- Light Option: Swap mayonnaise for Greek yogurt for a tangy, lighter dressing.
- Serving Tip: A squeeze of lemon juice before serving adds a fresh, zesty touch.
