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Close-up of creamy tuna pasta salad with sauce-coated rotini, tuna pieces, cannellini beans, peas, red bell pepper, and scallions.

High-Protein Tuna Pasta Salad for Easy Meal Prep

This creamy high-protein tuna pasta salad combines tender short pasta, canned tuna, cannellini beans, Greek yogurt, and crisp vegetables. It is a practical make-ahead lunch made with affordable supermarket ingredients and no specialty protein products.
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Prep Time 20 minutes
Cook Time 10 minutes
Total Time 30 minutes
Servings: 6 servings
Course: Lunch, Main Course
Cuisine: American
Ingredients Equipment Method Notes

Ingredients
  

Pasta, Tuna, and Vegetables
  • 12 oz short pasta Such as rotini, elbows, shells, or bow ties
  • 2 5-oz cans canned light tuna in water Drained thoroughly
  • 1 15-oz can cannellini beans Rinsed and drained thoroughly
  • 1 cup frozen peas Thawed and drained
  • 2 stalks celery Finely chopped
  • 1 medium red bell pepper Finely chopped
  • 4 scallions Thinly sliced
Creamy Greek Yogurt Dressing
  • 1 cup plain Greek yogurt
  • 1/4 cup mayonnaise
  • 2 tbsp fresh lemon juice
  • 1 tbsp yellow mustard Use an alcohol-free variety when required
  • 2 tbsp fresh dill Finely chopped; or use 2 teaspoons dried dill
  • 1/2 tsp ground black pepper

Equipment

  • Large pot
  • Colander
  • Large mixing bowl
  • Small mixing bowl
  • Whisk
  • Can opener
  • Cutting board
  • Chef's knife
  • Airtight meal prep containers

Method
 

Prepare the Pasta Salad
  1. Bring a large pot of water to a boil. Cook the short pasta according to the package directions until tender but still firm enough to hold its shape. Avoid overcooking.
  2. Drain the pasta thoroughly in a colander. Spread it out or leave it in the colander until completely cooled before adding the dressing.
  3. In a small bowl, whisk together the Greek yogurt, mayonnaise, lemon juice, yellow mustard, dill, and black pepper until smooth and evenly combined.
  4. Place the cooled pasta in a large mixing bowl. Add the drained cannellini beans, thawed peas, celery, red bell pepper, and scallions.
  5. Pour the creamy dressing over the pasta mixture. Stir gently until the pasta, beans, and vegetables are evenly coated.
  6. Add the thoroughly drained tuna last. Fold it into the salad gently to preserve some larger pieces instead of breaking the tuna into a paste.
  7. Taste the finished salad and adjust the seasoning only after everything has been combined. Cover and refrigerate until chilled, or divide it among airtight meal prep containers.

Notes

Prevent a watery salad: Drain the pasta, tuna, beans, and peas thoroughly, and allow the pasta to cool completely before adding the dressing.
Prevent a dry salad: Pasta continues to absorb moisture during refrigeration. Before serving, stir in a small spoonful of Greek yogurt or a splash of lemon juice when needed.
Storage: Refrigerate promptly in an airtight container and enjoy within three days for the best texture. Keep the salad properly chilled when transporting it, and do not freeze it.
No-mayonnaise variation: Replace the mayonnaise with additional Greek yogurt, adding it gradually until the dressing reaches the desired consistency.
Ingredient substitutions: Chickpeas can replace cannellini beans, regular pasta can replace whole-wheat pasta, and blended cottage cheese can replace part of the Greek yogurt. Watery vegetables such as cucumber and tomatoes are best added shortly before serving.