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If you’re bored of the same old plain sandwiches for lunch, this recipe is your new best friend.
My High Protein Tuna Pasta Salad is fresh, creamy, crunchy, and packed with over 35 g protein per serving. It’s the perfect 20-minute lunch that’s light but filling, cheap to make, and ideal for meal prep days when you need something quick and healthy.
Loaded with tuna, pasta, crisp vegetables, and a creamy yoghurt-mayo dressing — it’s balanced, refreshing, and full of flavour.
Why you'll love this recipe
Over 35 g protein per serving
Under 500 calories — light, healthy & satisfying
Perfect meal-prep lunch (lasts 3 days in the fridge)
Ready in 20 minutes
Budget-friendly and packed with fresh veg
This High Protein Tuna Pasta Salad is fresh, filling and perfect for quick weekday lunches. Whether you’re meal prepping or making it on the spot, it’s packed with flavour, protein, and crunch.
Recipe Info
10 minutes
10 minutes
2
Meal Prep | High Protein | Pasta Salad | Lunch
Delicious High-Protein Tuna Pasta Salad Recipe
Ingredients
2 cans tuna in water, drained
150 g dry fusilli or penne pasta
100 g cherry tomatoes, halved
4 radishes, sliced
½ Kos lettuce, shredded (or use up to 1 full head total)
1 red bell pepper, diced
1 tbsp baby gherkins, finely chopped
¼ cucumber, diced
4 spring onions, sliced
2 tbsp low-fat Greek yoghurt
2 tbsp lighter mayonnaise
Juice of 1 lemon
1 tsp dijon mustard
Salt & pepper, to taste
Instructions
Prep the veg.
Chop all your fresh ingredients. Add any extra veggies you’ve got in the fridge — this recipe is super flexible.Cook the pasta.
Boil pasta until al dente, then rinse under cold water to stop it cooking further.Combine everything.
In a large bowl, mix tuna, pasta, fresh veg, yoghurt, mayo, mustard, and lemon juice.Season & serve.
Add salt and pepper, mix thoroughly, and serve immediately — or refrigerate for a chilled pasta salad.
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This High Protein Tuna Pasta Salad is fresh, filling and perfect for quick weekday lunches. Whether you’re meal prepping or making it on the spot, it’s packed with flavour, protein, and crunch.
Why choose Tuna Pasta Salad Recipe
High-Protein
Budget-friendly and packed with fresh veg
Delicious and nutritious!
SWAPS + UPGRADES
Make it lighter: Swap mayo for extra yoghurt.
Add more protein: Add boiled eggs or chickpeas.
Spicy kick: Add chilli flakes or sriracha.
Extra crunch: Add sweetcorn or celery.
Low-carb version: Swap pasta for cooked quinoa or lentils.
More Recipes at Archer Kitchen
Thanks for stopping by Archer Kitchen by Rebecca Archer. Whether you’re here for quick weekday fixes, indulgent weekend treats, or to explore new flavours, we’ve got your back. Hungry for more inspiration? Dive into my collection of recipes and check out my cookbooks for exclusive tips, tricks, and flavour-packed dishes that’ll take your cooking game to the next level. Bookmark us, come back often, and let’s keep cooking up a storm together!
Frequently Asked Questions
How long does it last in the fridge?
Up to 3 days in an airtight container.
Can I make it dairy-free?
Yes, swap yoghurt and mayo for dairy-free versions.
Can I use tuna in oil?
Yes — just drain well to keep macros similar.
Can I meal prep it?
Absolutely! It tastes even better cold the next day.
Can I use different pasta shapes?
Any short pasta works — fusilli, penne, farfalle, or rigatoni.
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