Tuna Pasta Salad
This Tuna Pasta Salad contains 9g protein and 219 calories per serving, functioning as a lighter carb-based lunch for training days. Quick-preps 6 servings on the stovetop, making it efficient for anyone batch-cooking multiple meals at once. Supports glycogen replenishment without derailing your daily calorie targets.
Ingredients
- •Rotini Pasta(227g)
- •Yellow Onion(120g)
- •Tomato, Cherry
- •Tomatoes, Sun-Dried, Packed In Oil(120g)
- •Bell Pepper
- •Capers, Canned, Drained(45g)
- •Parsley, Fresh(45g)
- •Canned Tuna
- •Greek Yogurt (Nonfat)(160g)
Plain Greek yogurt — nonfat (0%) or low-fat (2%). Not regular yogurt.
- •Lemon Juice, Fresh(60g)
- •Honey(10g)
- •Mustard, Dijon(3g)
Dijon mustard — Grey Poupon or store brand. Spicier than yellow mustard.
- •1 1/2 teaspoons kosher salt (plus additional to taste)
- •Oregano, Dried(3g)
- •1/2 teaspoon ground black pepper (plus additional to taste)
Instructions
- 1Cook the pasta in well-salted water to al dente according to the package instructions. Drain in a colander, then rinse with cold water to stop the cooking. Shake off as much water as possible. Let the colander with the pasta sit in the sink or on a towel to continue draining while you prepare the rest of the salad.
- 2Place the red onion in a small bowl and cover with cold water. Let sit at least 5 minutes, then drain and pat dry.
- 3In a small bowl or large measuring cup, whisk together the dressing ingredients: Greek yogurt, lemon zest (zest it right into the bowl), lemon juice, honey, Dijon, salt, oregano, and pepper.
- 4In a large serving bowl, place the cherry tomatoes, sun-dried tomatoes, bell pepper, onion, capers, and parsley.
- 5Shake the pasta once more, then add it to the bowl.
- 6Top with the dressing and stir gently to combine.
- 7Flake the tuna into the bowl in big pieces, then toss gently to combine. Taste and adjust the seasoning as desired (depending upon your tuna, you may need a few additional good pinches of salt).
- 8For the best taste, refrigerate at least 1 hour before serving to allow the flavors to marry and develop. Enjoy directly from the fridge or at room temperature.
Nutrition — Per Serving
219
calories
9g
protein
4g
fat
- Carbohydrates
- 39g
- Saturated fat
- 0.6g
- Sodium
- 253 mg
- Dietary fiber
- 3.5g
6 servings per batch · ~132g each
Macro data sourced from USDA FoodData Central
AI Swap Engine
Set up your profile to enable swaps →Common questions
How much protein does Tuna Pasta Salad have per serving?
Each serving contains 9g of protein and 219 calories with 4g fat and 39g carbs. This recipe is carb-forward and lower in protein, making it better suited as a side dish or light lunch rather than a standalone protein source.
How long does Tuna Pasta Salad take to prep?
This is a quick prep recipe that comes together fast on the stovetop and yields 6 servings at once. You can have an entire week's worth of lunch components ready in minimal active time.
Is Tuna Pasta Salad good for fat loss?
At 219 calories per serving with only 9g protein, this recipe is too carb-heavy and protein-light for dedicated fat loss phases. You'd be better served pairing it with an additional protein source or choosing a higher-protein tuna option.
