When it comes to meal prepping, having a nutritious, high-protein meal that is both delicious and convenient is essential. This High Protein Tuna Pasta Salad is a fantastic choice for those looking for quick, easy lunches for work that support clean eating while keeping calories in check.
This dish is packed with lean protein from tuna, fiber-rich whole-grain pasta, and a refreshing mix of vegetables and herbs, making it one of the best low-calorie recipes for lunch to work. If you’re on the lookout for healthy canned tuna recipes, this tuna tarragon pasta salad is an excellent addition to your weekly meal plan.
Why You’ll Love This High Protein Tuna Pasta Salad
1. Rich in Protein & Low in Calories
Tuna is an incredible source of lean protein, making this low-calorie tuna pasta salad a filling yet light option. It provides the necessary nutrients to fuel your body, keep hunger at bay, and support muscle recovery and maintenance.
2. Perfect for Meal Prep
If you need meal prep pasta salads that stay fresh for several days, this recipe is ideal. It holds up well in the fridge, allowing you to prepare your lunches in advance without sacrificing taste or texture.
3. Quick and Easy to Make
No one wants to spend hours cooking, especially when preparing meals for the entire week. This recipe takes less than 20 minutes to put together, making it a perfect addition to your collection of quick easy lunches for work health.
4. Clean and Wholesome Ingredients
Each ingredient in this dish supports clean eating, ensuring you get a meal that is as healthy as it is satisfying.
Ingredients:
To make this tuna tarragon pasta salad, you’ll need the following:
- 2 cups whole-grain pasta (penne or fusilli work best)
- 2 cans of tuna in water, drained
- 1 cup cherry tomatoes, halved
- 1/2 cup cucumber, diced
- 1/4 cup red onion, finely chopped
- 1/4 cup black olives, sliced
- 1/4 cup fresh parsley, chopped
- 1 tbsp fresh tarragon, finely chopped
- 1/4 cup Greek yogurt (for a creamy dressing)
- 2 tbsp olive oil
- 1 tbsp Dijon mustard
- Juice of 1 lemon
- Salt and pepper to taste
Step-by-Step Instructions:
Step 1: Cook the Pasta
Cook the whole-grain pasta according to the package instructions until al dente. Drain, rinse with cold water, and set aside to cool.
Step 2: Prepare the Dressing
In a small bowl, whisk together the Greek yogurt, olive oil, Dijon mustard, lemon juice, salt, and pepper. This dressing adds a creamy texture while keeping the recipe light and healthy.
Step 3: Assemble the Salad
In a large mixing bowl, combine the drained tuna, cherry tomatoes, cucumber, red onion, black olives, parsley, and tarragon. Add the cooled pasta and gently mix.
Step 4: Add the Dressing
Pour the dressing over the salad and toss everything together until evenly coated.
Step 5: Store for Meal Prep
Divide the salad into meal prep containers and refrigerate for up to 4 days. Enjoy cold or at room temperature for a convenient and healthy lunch.
Nutritional Benefits:
High Protein Content
Each serving of this salad is packed with lean protein from tuna, helping to keep you full and energized throughout the day.
Rich in Fiber and Healthy Carbs
Using whole-grain pasta ensures that you get complex carbohydrates and dietary fiber, which promote digestion and long-lasting energy.
Heart-Healthy Fats
Olive oil and tuna provide healthy unsaturated fats, essential for brain function and cardiovascular health.
Low-Calorie Yet Satisfying
This low-calorie tuna pasta salad is perfect for those looking to stay in shape without compromising on flavor.
Customization & Variations:
While this tuna tarragon pasta salad is delicious as-is, you can modify it based on your preferences:
- Make it dairy-free: Skip the Greek yogurt and use extra olive oil or a tahini-based dressing.
- Increase the protein: Add hard-boiled eggs, chickpeas, or extra tuna.
- Go gluten-free: Use chickpea or lentil pasta instead of whole-grain pasta.
- Add more greens: Throw in some spinach, kale, or arugula for an extra nutrient boost.
- Spice it up: A pinch of red pepper flakes or a drizzle of hot sauce can elevate the flavor profile.
Best Ways to Enjoy This Tuna Pasta Salad
For Lunch at Work
This tuna for lunch idea is a great option for busy workdays. Just grab a container and enjoy a healthy, filling meal at your desk.
Post-Workout Meal
With its high protein content, this salad supports muscle recovery and is a great choice after a workout.
As a Side Dish
Pair this pasta salad with grilled chicken or a vegetable soup for a complete and balanced meal.
Final Thoughts
If you’re looking for healthy canned tuna recipes that are quick, nutritious, and perfect for meal prep, this high protein tuna pasta salad is a must-try. Whether you need low-calorie recipes for lunch to work or simply want a fresh new tuna for lunch idea, this recipe will keep you satisfied without compromising on taste or health.
Make a batch today and enjoy a delicious, clean-eating meal throughout the week!
FAQs
Q: Can I make this pasta salad ahead of time?
A: Yes! This salad stays fresh in the fridge for up to four days, making it ideal for meal prep.
Q: Can I use a different type of pasta?
A: Absolutely! Feel free to use chickpea, lentil, or gluten-free pasta for a variation that suits your dietary needs.
Q: What’s a good substitute for tarragon?
A: If you don’t have tarragon, try fresh basil or dill for a different but equally delicious flavor.
Q: Is this recipe keto-friendly?
A: You can make it keto-friendly by using zucchini noodles or shirataki noodles instead of pasta.
Enjoy your meal prep journey with this high-protein, low-calorie tuna pasta salad, and stay fueled throughout the day!
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