High Protein Tuna Pasta Salad
A delicious and nutritious salad combining whole wheat pasta, flaky tuna, and fresh vegetables, perfect for meal prep or a quick lunch/dinner option.
Ingredients
Pasta and Protein
- 8 oz Whole Wheat Pasta About 2 cups dry
- 2 cans Canned Tuna 5 oz each, drained
Fresh Vegetables
- 1 cup Cherry Tomatoes Halved
- 1 medium Cucumber Diced
- 1 medium Red Bell Pepper Diced
- 1/4 medium Red Onion Finely chopped
- 1 cup Frozen Peas Can be thawed and added directly
Dressing and Garnish
- 1/4 cup Olive Oil
- 1 large Lemon Juice from 1 large lemon
- 1 tablespoon Dijon Mustard
- 1 teaspoon Dried Oregano
- to taste Salt and Pepper
- 1/2 cup Feta Cheese Optional, crumbled
- Fresh Parsley Optional, for garnish
Instructions
Preparation
- Bring a large pot of salted water to a boil. Add the whole wheat pasta and cook according to the package directions until al dente, about 8-10 minutes. Stir occasionally to prevent sticking.
- While the pasta is cooking, wash and chop the cherry tomatoes, cucumber, red bell pepper, and red onion. Set them aside in a large mixing bowl.
- Once the pasta is done cooking, drain it in a colander and rinse it under cold water for a minute to stop the cooking process.
Mixing
- In the bowl with the chopped vegetables, add the drained tuna, cold pasta, and frozen peas. If using feta cheese, sprinkle it in as well.
- In a separate small bowl, whisk together the olive oil, lemon juice, Dijon mustard, dried oregano, salt, and pepper until well combined.
- Pour the dressing over the pasta mixture and toss gently to ensure everything is well-coated. Adjust seasoning to taste.
Serving
- Garnish with fresh parsley if desired. Serve immediately or refrigerate for about 30 minutes to allow the flavors to meld.
Notes
For best results, allow the salad to chill for about 30 minutes before serving. Customize with additional vegetables, nuts, or alternate protein sources as desired.