Italian Orzo Tuna Salad
This Italian Orzo Tuna Salad delivers 19g protein and 654 calories per serving. Quick-preps 4 servings on the stovetop and holds well across multiple days, ideal for lunch rotation. Works as a lighter carb-loaded option for training days when you need calorie density.
Ingredients
- •Pasta, Orzo, White, Dry(227g)
- •Spinach
- •Canned Tuna
- •Yellow Onion
- •Cheese, Feta, Crumbled(120g)
- •Tomatoes, Sun-Dried, Packed In Oil(120g)
- •Pine Nuts(120g)
- •Basil, Fresh(80g)
- •Olive oil(45g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Lemon Juice, Fresh(15g)
- •Mustard, Dijon(5g)
Dijon mustard — Grey Poupon or store brand. Spicier than yellow mustard.
- •Garlic(3g)
- •1/2 teaspoon fine sea salt
- •1/4 teaspoon freshly-cracked black pepper
Instructions
- 1Cook orzo in a large stockpot of generously-salted water according to package instructions until al dente. Drain the pasta, then rinse thoroughly with cold water in a colander until the pasta is completely chilled.
- 2Transfer pasta to a large mixing bowl. Add the remaining ingredients and prepared dressing (see below), and toss until evenly combined. Taste and season with salt and pepper as needed. Then serve immediately, or refrigerate in a sealed container for up to 3 days.
- 3Whisk all ingredients together in a bowl (or shake together in a mason jar) until combined. Use immediately or refrigerate in a sealed container for up to 3 days.
Nutrition — Per Serving
654
calories
19g
protein
41g
fat
- Carbohydrates
- 57g
- Saturated fat
- 6.3g
- Sodium
- 441 mg
- Dietary fiber
- 5.1g
4 servings per batch · ~184g each
Macro data sourced from USDA FoodData Central
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How much protein does Italian Orzo Tuna Salad have per serving?
Each serving contains 19g of protein and 654 calories with 41g fat and 57g carbs. The higher fat content comes primarily from the olive oil-based dressing typical of Italian salad recipes.
How long does Italian Orzo Tuna Salad take to prep?
This is a quick prep lunch option that makes 4 servings, ideal for batch-prepping one component of your weekly meal prep. The stovetop cooking and assembly time are both minimal.
Is Italian Orzo Tuna Salad good for muscle gain?
At 654 calories and 19g protein per serving, this recipe is better suited as a side or lighter meal rather than a primary muscle-building option. Pair it with an additional protein source to hit higher daily protein targets.
