A refreshing, protein-packed pasta salad that feels light yet satisfying can be hard to find. This high protein tuna feta pasta salad combines creamy, tangy, and crisp textures in a way that works for quick lunches, meal prep, or even a light dinner.
This version keeps things simple while boosting flavor and nutrition. It is balanced, easy to customize, and perfect for anyone looking for a healthy pasta salad with high protein and fresh ingredients.
High Protein Tuna Feta Pasta Salad Recipe Card
Prep Time: 10 minutes
Cook Time: 12–15 minutes
Total Time: 25 minutes
Servings: 1–2 servings
Calories: ~390 kcal
Protein: ~38g
Carbs: ~44g
Fat: ~9g
Ingredients
- 1 can tuna in water, drained
- 50g high-protein pasta (or whole wheat pasta)
- 40g feta cheese, crumbled
- 2 tablespoons tzatziki sauce
- 1 cup fresh spinach or mixed greens
- 1/2 cup cherry tomatoes, halved
- 1/2 cucumber, diced
- 2 teaspoons balsamic dressing
- Salt and black pepper, to taste
- Optional: fresh herbs (parsley or dill)
Instructions
- Bring a pot of salted water to a boil and cook the pasta according to package instructions until tender.
- While the pasta cooks, prepare the vegetables by chopping the spinach, halving the tomatoes, and dicing the cucumber.
- Add the vegetables to a large mixing bowl and drizzle with balsamic dressing, then toss lightly.
- Drain the cooked pasta and let it cool slightly before adding it to the bowl.
- Flake the tuna and add it along with the crumbled feta.
- Spoon in the tzatziki and gently mix everything until evenly coated.
- Season with salt, pepper, and herbs if using, then serve immediately or chill before serving.
Why This High Protein Pasta Salad Works
This recipe is built around balanced nutrition without sacrificing flavor. Each ingredient has a purpose, making the dish both satisfying and refreshing.
The tuna provides lean protein, while the pasta offers sustained energy. This combination makes it ideal for meal prep or post-workout meals.
The feta and tzatziki add creaminess without making the salad heavy. They also bring a tangy element that complements the freshness of the vegetables.
Using fresh greens and cucumber keeps the texture light and crisp. This contrast makes the dish feel more like a complete meal rather than just a side.
Ingredient Breakdown and Smart Substitutions
Understanding your ingredients helps you adapt the recipe easily. This is especially useful when planning meals or working with what you already have.
Tuna:
Use tuna in water for a lighter option. You can swap it with grilled chicken, chickpeas, or canned salmon if preferred.
High-Protein Pasta:
Protein pasta increases the overall protein content. Whole wheat or regular pasta also works if that is what you have.
Feta Cheese:
Feta adds saltiness and creaminess. You can replace it with cottage cheese for even more protein or mozzarella for a milder taste.
Tzatziki:
This yogurt-based sauce adds creaminess without heaviness. If unavailable, mix plain yogurt with garlic, cucumber, and lemon juice.
Vegetables:
Spinach, cucumber, and tomatoes create a fresh base. You can also add bell peppers, olives, or red onion for extra flavor.
Dressing:
A light balsamic dressing enhances the flavor without overpowering. Lemon juice with olive oil is a great alternative.
How to Get the Best Flavor and Texture
Small adjustments can significantly improve the final result. Paying attention to a few details will elevate your pasta salad.
Let the pasta cool slightly before mixing. This prevents the greens from wilting too much and keeps the salad fresh.
Season in layers instead of all at once. Adding salt and pepper gradually ensures a balanced flavor.
Do not overmix after adding the tzatziki. Gentle folding keeps the salad creamy without breaking down the ingredients.
Chilling the salad for 20–30 minutes before serving helps the flavors blend. It also makes the dish more refreshing.
Meal Prep and Storage Tips
This recipe is excellent for meal prep and quick lunches. It stores well and can be prepared in advance with minimal effort.
Store the pasta salad in an airtight container in the refrigerator. It will stay fresh for up to 2 days.
If prepping ahead, keep the dressing and tzatziki separate. Mix them just before eating to maintain the best texture.
You can also portion it into containers for grab-and-go meals. This makes it ideal for busy schedules.
If the salad dries out slightly, add a spoon of yogurt or a splash of dressing before serving. This restores its creaminess.
Variations to Keep It Interesting
One of the strengths of this recipe is its flexibility. You can easily adapt it based on your preferences or dietary needs.
Mediterranean Style:
Add olives, red onion, and a squeeze of lemon juice. This enhances the tangy, savory flavor profile.
High Protein Boost:
Add boiled eggs or extra tuna. You can also mix in a spoon of Greek yogurt.
Vegetarian Option:
Replace tuna with chickpeas or grilled tofu. This keeps the protein content high while making it plant-based.
Low Carb Version:
Use zucchini noodles or reduce the pasta portion. Increase vegetables for volume.
Spicy Twist:
Add chili flakes or a drizzle of hot sauce. This brings a subtle kick to the dish.
Common Mistakes to Avoid
Even a simple recipe can go wrong without a few precautions. Avoiding these mistakes ensures the best result every time.
Overcooking the pasta makes it mushy. Always cook until just tender and drain well.
Adding too much dressing can make the salad heavy. Start with a small amount and adjust as needed.
Skipping seasoning can make the flavors flat. Even simple dishes benefit from proper seasoning.
Mixing hot pasta directly with delicate greens can wilt them too much. Allow the pasta to cool slightly first.
FAQs
Can I use a different type of pasta?
Yes, any pasta works, including whole wheat, gluten-free, or protein pasta. Choose based on your dietary preference.
Is this pasta salad good for weight loss?
It can be part of a balanced diet due to its high protein and moderate calories. Adjust portions to fit your goals.
Can I make this dairy-free?
Yes, skip the feta and use a dairy-free yogurt-based sauce. The flavor will still be fresh and creamy.
How can I increase the protein further?
Add extra tuna, boiled eggs, or use higher-protein pasta. Greek yogurt in the dressing also helps.
Can I eat this cold?
Yes, it is best served chilled or at room temperature. This makes it perfect for meal prep and packed lunches.
How long does it last in the fridge?
It stays fresh for up to 2 days when stored properly. For best taste, consume within 24 hours.
This high protein tuna feta pasta salad is a practical, flavorful option that fits into a healthy lifestyle. It is quick to prepare, easy to customize, and delivers a satisfying balance of protein, carbs, and fresh ingredients.
High Protein Tuna Feta Tzatziki Pasta Salad
Ingredients
- 1 can tuna in springwater drained
- 50 g protein pasta dry weight
- 40 g high-protein feta crumbled
- 20 g reduced-fat tzatziki
- 80 g baby spinach
- 100 g cherry tomatoes halved
- 100 g cucumber halved lengthwise, then sliced
- 10 ml balsamic dressing light or reduced-sugar if available
Instructions
Make the Pasta Salad
- Bring a pot of water to a boil. Add the protein pasta and cook for about 17 minutes, or according to the package directions, until tender.
- While the pasta cooks, add the baby spinach to a large bowl. Add the halved cherry tomatoes and sliced cucumber.
- Drizzle the balsamic dressing over the vegetables and toss to coat.
- Drain the pasta well, then add it to the bowl while still warm (but not piping hot).
- Add the drained tuna and crumble the feta over the top.
- Spoon the tzatziki into the bowl and mix gently until everything is evenly combined. Serve right away or chill before eating.
Notes
- For best texture, drain the pasta thoroughly so the dressing and tzatziki don’t get watery.
- If you’re meal prepping, store tzatziki separately and mix in right before eating to keep the salad creamy.
- Adjust veggies to taste: diced bell pepper, red onion, or olives work well with the tuna and feta.
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