PF
A delicious tuna salad with olives, lettuce, and fresh vegetables served on a black plate.
Stovetop~35 minComplexity

Easy Tuna Pasta Salad

Tuna Pasta Salad contains 9g protein and 471 calories per serving, making it a lighter addition to your meal prep lineup. Eight servings prep quickly on the stovetop, stretching your protein sources across multiple meals when stacked with higher-protein dishes. This works best as a side component rather than your primary protein for the day.

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Ingredients

8 servings
  • Pasta, Macaroni (Elbow), White, Dry(340g)
  • Canned Tuna
  • Mayonnaise, Regular(300g)
  • Mustard, Dijon(15g)

    Dijon mustard — Grey Poupon or store brand. Spicier than yellow mustard.

  • Vinegar, Red Wine(30g)
  • Dill, Fresh(8g)
  • Garlic powder(8g)
  • Onion powder(4g)
  • ½ teaspoon kosher salt
  • ½ teaspoon freshly cracked black pepper
  • Peas, Sweet, Frozen(360g)
  • Celery(240g)
  • Yellow Onion(120g)
  • Carrots(120g)

Instructions

  1. 1Bring a large pot of salted water to a boil over high heat, then add the elbow macaroni and cook for 8–10 minutes over medium-high heat, stirring occasionally, until al dente (pasta should be tender but still slightly firm to the bite). Drain in a colander and rinse under cold water until completely cooled.
  2. 2While the pasta cooks, finely dice the celery, onion, and carrots into small, uniform pieces so they distribute evenly throughout the salad.
  3. 3In a large bowl, whisk together the mayonnaise, Dijon mustard, red wine vinegar, fresh dill, garlic powder, and onion powder until the dressing is smooth and fully combined, about 1–2 minutes.
  4. 4Add the cooled pasta, drained canned tuna (flaked into bite-sized pieces), frozen peas, diced celery, diced onion, and diced carrots to the bowl with the dressing.
  5. 5Toss gently with a large spoon or spatula for 2–3 minutes until all ingredients are evenly coated with the dressing and no dry pasta remains visible.
  6. 6Divide the tuna pasta salad evenly into 8 airtight containers while at room temperature, pressing gently to pack without crushing the pasta.
  7. 7Cover and refrigerate for at least 30 minutes before serving; the salad will keep refrigerated in airtight containers for up to 4 days.

Nutrition — Per Serving

471

calories

9g

protein

29g

fat

Carbohydrates
43g
Saturated fat
4.5g
Sodium
349 mg
Dietary fiber
4.7g

8 servings per batch · ~193g each

Macro data sourced from USDA FoodData Central

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Common questions

How much protein does Easy Tuna Pasta Salad have per serving?

Each serving provides 9g of protein with 471 calories, 29g fat, and 43g carbs. This is a carb-forward recipe with moderate calories and lower protein density.

How long does Easy Tuna Pasta Salad take to prep?

This recipe is quick prep and batch-makes 8 servings on the stovetop, giving you a full week of lunches with minimal time investment per meal.

Is Easy Tuna Pasta Salad good for fat loss?

At 471 calories per serving with only 9g protein, this recipe is not optimized for fat loss when used as a standalone meal. The high carbohydrate and fat content makes it more suitable for maintenance or muscle-building phases where calorie surplus is the goal.

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