High-Protein Tuna Pasta Salad

Name: High-Protein Tuna Pasta Salad
Prep time: 20 min
Cook time: 10 min
Total time: 30 min
Ingredients: 8 ounces (about 2 cups dry) Short pasta (rotini, fusilli, or shells); 1 tablespoon Fine sea salt (for pasta water); 2 cans (5 oz each) Canned tuna in water, drained well; 3 large Boiled eggs, chopped; 2 stalks (about ¾ cup) Celery, finely diced; ¼ cup Red onion, very finely diced; ½ cup Carrot, grated – 70 grams; ½ cup Red bell pepper, finely diced – 75 grams; 1 cup Cherry tomatoes, halved – 150 grams; ¾ cup Sweet corn -100 grams; ⅓ cup Light mayonnaise -80 grams; ½ cup Greek yogurt (plain) -120 grams; 1 tablespoon Dijon mustard – 15 grams; 2 tablespoons Fresh lemon juice – 30 milliliters; 1 tablespoon Olive oil – 15 milliliters; 1 Garlic clove, minced – 3 grams; 2 tablespoons Fresh dill, finely chopped; 2 tablespoons Fresh parsley, finely chopped; ½ teaspoon (or to taste) Fine sea salt; ⅓ teaspoon Freshly ground black pepper

by Kayla Berman on August 13, 2026 0 comments

Jump to Recipe

Satisfy your carb-y cravings in a responsible way with my easy High-Protein Tuna Pasta Salad recipe. Featuring al dente pasta, flaky tuna, protein-packed eggs, crunchy veggies, juicy tomatoes, and a creamy, herby Greek yogurt dressing, this hearty bowl of yum is sure to quiet even the grumbliest of tummies.

When it comes to hard-hitting, inexpensive pantry staples, canned tuna and dried pasta are the cream of the crop. In this high protein pasta salad recipe, we combine both for a fantastically fresh and filling side dish or light meal that’s perfect for rent week. It’s just the thing if you’re craving carbs while chasing muscle gains!

And if tuna noodle casserole is your only experience with this ingredient combo, I think you’ll be pleasantly surprised. Cold tuna pasta salad has a similar brightness to my Greek orzo pasta salad thanks to an array of colorful veggies, but with a heartier macro profile that’s closer to my high protein scoopable salad.

Imagine lemon pepper tuna salad and Italian bow tie pasta salad had a delicious baby—this Italian tuna pasta salad would be the result. The herby, lemony high protein salad dressing is similar to my Greek yogurt ranch dressing, offering a light and lovely flavor profile that pairs beautifully with the sweet bell peppers, crunchy corn, earthy celery, and briny tuna. Delightful!

Love a good pasta salad as much as I do? Check out my zesty salad supreme pasta salad, roasted corn and caprese pasta salad, and cheeseburger pasta salad recipes next!

Why You’ll Love This High Protein Pasta Salad Recipe

Light But Filling – Some pasta salads can feel heavy, but not so with this recipe. The combination of lean proteins, fresh produce, and tangy dressing make every bite feel like a gift to your body!
Quick & Easy – Boil your noodles, chop a few veggies, blend up a speedy dressing, then toss it all together. All in, you’re looking at just 20 minutes worth of active prep time for a week’s worth of grab-and-go lunches.
Macro Magic – With nearly 30 grams of protein and 4 grams of fiber per serving, this cold tuna pasta salad recipe is more nutritionally balanced than your average picnic side.

Nutritional Deep Dive

This high protein tuna pastasSalad is a nutritionally balanced meal that delivers substantial protein while maintaining a satisfying macronutrient profile. Each serving (¼ of the recipe) provides 485 calories, making it an ideal option for lunch or a post-workout meal.

With 27 grams of protein per serving, this recipe lives up to its high-protein promise. The protein comes from multiple quality sources: the canned tuna provides lean, omega-3-rich protein, while the boiled eggs contribute complete protein with all 9 essential amino acids. Greek yogurt in the dressing adds an additional protein boost.

The 32 grams of carbohydrates provide sustained energy, primarily from the pasta and vegetables like sweet corn and cherry tomatoes. These complex carbs help fuel your body throughout the day without causing blood sugar spikes.

This recipe includes 24 grams of healthy fats from olive oil, egg yolks, and the natural oils in tuna, supporting nutrient absorption and keeping you satisfied longer. The use of light mayonnaise and Greek yogurt in the dressing creates a creamy texture while keeping the fat content reasonable.

The 4 grams of fiber comes from the colorful array of vegetables—celery, carrots, bell peppers, cherry tomatoes, and sweet corn—along with the pasta. This fiber content supports digestive health and contributes to the meal’s satiety factor.

Beyond the macros, this salad is rich in vitamins A and C from the bell peppers and carrots, B vitamins from the tuna and eggs, antioxidants, and various minerals, making it fantastically nutritious. That said, your diet goals might be different than mine, so feel free to tweak the recipe as needed to suit your needs! Here are a few ideas to get you started:

For More Protein – Swap in high-protein or chickpea pasta, add an extra egg or two, or stir in some cottage cheese with the dressing for a major protein boost that takes you well over 30g per serving.
For More Fiber – Go with whole wheat or chickpea pasta and toss in some chickpeas, edamame, or extra veggies like cucumber and leafy greens to easily double your fiber intake.
For Lower Calories – Replace half the pasta with spiralized zucchini or cauliflower, use all Greek yogurt instead of mayo in the dressing, and stick to egg whites only.
For Lower Carbs – Ditch the pasta entirely and use spiralized zucchini, cauliflower florets, or hearts of palm instead, and skip the corn to create a keto-friendly version with under 15g carbs.

Ingredients & Substitutions

Short Pasta – Opt for a shape that’ll grab the dressing well like rotini, fusilli, shells or orecchiette. You also can use high protein pasta for an added boost.
Canned Tuna in Water – Using water-packed tuna keeps the fat down, but you’re welcome to swap in tuna packed in oil for a richer, more flavorful result.

Large Boiled Eggs – For added protein and a bit of creaminess.
Celery – For earthy crunch and added fiber. If you’re not a fan of the stringy consistency, peel the ridged outer layer with a veggie peeler before chopping.
Red Onion – For a pop of bright color and sharp flavor. If raw onions are too spicy for you, soak the chopped pieces in cool water for about 10 minutes to reduce the bite, then drain and pat dry.
Carrot – For sweetness. Grate your own on the large holes of a box grater for the best texture; pre-grated carrot is generally too thick to be pleasant here.
Red Bell Pepper – For crunch and sweetness. Feel free to swap in either orange or yellow bell pepper if needed.
Cherry Tomatoes – For juicy sweetness. You can swap in grape tomatoes if you prefer!
Sweet Corn – I used corn instead of traditional peas because its natural sweetness pairs especially well with tuna (remember my Mexican tuna salad?!?) and balances the savory dressing. I recommend using fresh corn or defrosted frozen corn kernels for the best texture, though drained canned corn can be used in a pinch.

Light Mayonnaise & Greek Yogurt (Plain) – This dressing combination offers the perfect amount of creaminess with a slight bit of tang.
Dijon Mustard – Mustard adds a lovely bit of savory sharpness to the dressing. If needed, you can swap in spicy brown mustard or yellow mustard.
Fresh Lemon Juice – The bottled stuff can’t hold a candle to fresh! If you don’t have any on hand, swap in white wine vinegar or apple cider vinegar.
Olive Oil – If you have it, this is a great spot to use your fancy finishing oil. If not, regular olive oil works great!
Garlic – This is one spot where you definitely want to stick to fresh garlic. The jarred kind has a bit of an acidic aftertaste that doesn’t work well here. In a pinch, you can swap in ¼ teaspoon of garlic powder, but you’ll get a sweeter result.
Fresh Dill & Fresh Parsley – Fresh herbs make the dressing taste extra bright. You’re welcome to experiment with other herbs like cilantro or basil if needed.
Fine Sea Salt & Freshly Ground Black Pepper – Basic seasonings are all you need!

How To Make Tuna Pasta Salad

Step 1: Cook the Pasta. Bring a large pot of water to a boil. Add the salt and cook the pasta according to package directions until al dente, about 8-10 minutes. Drain and rinse briefly under cold water to cool, then let it drain very well.

Step 2: Prepare the Vegetables. While the pasta cooks, finely dice the celery, red onion, and bell pepper. Halve the cherry tomatoes and grate the carrot.

Step 3: Make the Dressing. In a medium bowl, whisk together the mayonnaise, Greek yogurt, Dijon mustard, lemon juice, olive oil, garlic, dill, parsley, salt, and black pepper until smooth and creamy.

Step 4: Assemble. Add the cooled pasta to the bowl, eggs, vegetables, and corn. Add the tuna, breaking it into medium chunks. Pour the dressing on top.

Step 5: Mix Gently. Fold everything together until evenly coated without overmixing.

Step 6: Chill & Serve. Cover and refrigerate for 20-30 minutes to let the flavors meld. Taste and adjust seasoning with more salt, pepper, or lemon juice if needed.

Optional Variations

Egg-Free – If eggs don’t vibe with you, not to worry. Swap in egg-free mayo or stick to an all Greek yogurt dressing and choose a different protein booster like chickpeas or white beans.
Gluten-Free – Use your favorite gluten-free noodles to make a celiac-friendly version. This would be a great spot for chickpea pasta if you’d like even more protein in the mix!
Dairy-Free – Stick to all light mayo for the dressing, or swap in your favorite dairy-free Greek yogurt instead.
Dressing Options – Feel free to swap in another type of salad dressing—something like a light lemon vinaigrette would also be yummy!
Other Veggies – You’re welcome to shake things up according to whatever is in your crisper drawer. Try crunchy fennel bulb, crisp cucumbers, sweet green peas, sugar snap peas, or baby greens like spinach.

Expert Tips

Salt your pasta water. You only get one shot to season the noodles themselves, so don’t miss it!
Save some pasta water. If your egg and tuna pasta salad feels a bit dry after hanging in the fridge, a teaspoon or two of starchy pasta water will help restore its creamy consistency.
Give it time. Allowing the tossed pasta salad to chill for about 30 minutes before eating gives the flavors time to meld.
Want to know a quick way to halve cherry tomatoes? Use two matching tupperware lids to hold them in place, then slice right down the middle.
Use a bundt pan for removing kernels from fresh corn to keep them from flying everywhere.
Keep it cool with nesting bowls. If you’re serving this high protein pasta salad at a cookout, fill a large nesting bowl with ice water (the water is important for conductivity!), then nestle your serving bowl into it to substitute for refrigeration.

Serving Suggestions

This healthy tuna pasta salad is incredibly versatile. Serve it chilled as a complete standalone lunch that’ll keep you satisfied for hours. I like to pack it in meal prep containers for easy grab-and-go lunches throughout the week.

I also love bringing this to backyard barbecues and cookouts. It pairs well with grilled veggies, burgers, and fresh fruit.

For a lighter dinner option, serve a smaller portion alongside a simple green salad or a cup of vegetable soup. You can also get creative with how you present this salad. Try stuffing it into hollowed-out tomatoes or bell peppers for an elegant presentation that’s perfect for brunches or ladies’ luncheons.

Or, pile it onto a bed of mixed greens or baby spinach to add even more vegetables and create a heartier salad bowl. For a fun twist, serve it in lettuce cups or whole wheat pita pockets for a protein-packed sandwich alternative. It even works beautifully as a topping for crackers or cucumber slices if you’re looking for a high-protein appetizer.

Storage and Reheating Instructions

Refrigeration: Always keep this high protein tuna and egg pasta salad refrigerated and never leave it at room temperature for more than 2 hours (or 1 hour if it’s particularly hot outside) to ensure food safety, especially since it contains mayonnaise, eggs, and tuna. Store it in an airtight container in the refrigerator for up to 3-4 days. The salad will stay freshest if you keep it well-sealed to prevent it from drying out or absorbing other refrigerator odors. For optimal texture and flavor, I recommend storing the salad in a glass or BPA-free plastic container with a tight-fitting lid.
Freezing: This pasta salad is not suitable for freezing, as the mayonnaise-based dressing, eggs, and vegetables don’t thaw well and will become watery and separated.
Tip: If you’re meal prepping for the week, consider keeping the dressing separate and tossing it with the pasta and vegetables just before eating—this prevents the salad from becoming too wet or soggy over time. You can also store cherry tomatoes separately and add them fresh to each serving, as they tend to release moisture that can water down the salad.

FAQs

How do you add protein to pasta salad?

The easiest way to add protein to pasta salad is by incorporating protein-rich ingredients throughout the dish. Start with a protein base like canned tuna, grilled chicken, shrimp, or chickpeas, then boost it further by adding hard-boiled eggs. You can also swap regular pasta for high-protein or chickpea pasta varieties, which can nearly double the protein content right from the start. For an extra boost, mix cottage cheese or Greek yogurt into your dressing—it adds creaminess while sneaking in more protein. Other great add-ins include cubed cheese, edamame, white beans, or even a sprinkle of hemp hearts or nutritional yeast on top.

What’s a good protein to put in pasta salad?

There are tons of options to choose from! Here we use both canned tuna and boiled eggs, plus Greek yogurt in the salad dressing.

What are some common additions to tuna pasta salad?

Common additions to tuna pasta salad include classic vegetables like celery, red onion, and bell peppers for crunch and flavor, along with cherry tomatoes for freshness. Many people add peas or sweet corn for a touch of sweetness, while hard-boiled eggs are a popular protein boost. Pickles or relish bring a tangy bite that complements the tuna beautifully, and some recipes include olives (black or green) for a briny, Mediterranean twist. Shredded carrots, cucumbers, and fresh herbs like dill, parsley, or basil add color and brightness. For the dressing, most versions use a creamy base of mayonnaise, often lightened with Greek yogurt or sour cream, and seasoned with Dijon mustard, lemon juice, garlic, salt, and pepper. Some people also add capers, avocado, or a sprinkle of cheese to make it their own!

Related Recipes

More Pasta Salad Recipes

More High Protein Recipes