High Protein Tuna Pasta Salad

Ingredients

• 8 oz Dry Pasta (any short shape such as rotini or penne; cook al dente)
• 2 cans Canned Tuna in Water (5‑oz each, drained)
• 1 medium Cucumber (seeded and diced)
• 0.5 large Red Onion (finely diced)
• 1 large Bell Pepper (any color, diced)
• 2 tbsp Olive Oil (extra‑virgin, for dressing)
• 1 tbsp Lemon Juice (freshly squeezed)
• 1 tsp Dijon Mustard (adds tangy flavor)
• to taste Salt (preferably sea salt)
• to taste Black Pepper (freshly ground)

Instructions

1. Cook the Pasta

   Bring a large pot of salted water to a rolling boil, add the pasta, and cook according to package directions until al dente (usually 8‑10 minutes).

   Time: PT10M

   Temperature: boiling

2. Drain and Cool the Pasta

   Drain the pasta in a colander and rinse briefly under cold running water to stop cooking and cool it down.

   Time: PT2M

3. Prep the Vegetables

   While the pasta cooks, dice the cucumber, finely dice the red onion, and dice the bell pepper into bite‑size pieces.

   Time: PT5M

4. Combine Main Ingredients

   In a large mixing bowl, add the cooled pasta, drained tuna, and all diced vegetables. Toss gently to distribute evenly.

   Time: PT2M

5. Make the Dressing

   In a small bowl, whisk together olive oil, lemon juice, Dijon mustard, salt, and black pepper until emulsified.

   Time: PT2M

6. Dress the Salad

   Pour the dressing over the pasta mixture and toss with tongs or a large spoon until everything is evenly coated.

   Time: PT2M

7. Chill (Optional)

   Cover the bowl and refrigerate for at least 15 minutes to let flavors meld before serving.

   Time: PT15M

   Temperature: 4°C

Nutrition Facts

Calories

430

Protein

30 g

Carbohydrates

45 g

Fat

12 g

Fiber

4 g