Description
This easy tuna pasta salad is a creamy, protein-packed dish made with pantry staples. It’s perfect for meal prep, lunchboxes, or a quick weeknight meal. With a cottage cheese-based dressing and plenty of mix-ins like beans, peas, and eggs, it offers balanced nutrition without sacrificing flavor.
Ingredients
Scale
- 8 ounces dry protein pasta
- 2 (5-ounce) cans albacore tuna in water (undrained)
- 1 (15.5-ounce) can white kidney beans (drained and rinsed)
- 4 large hard-boiled eggs (chopped)
- 1 cup frozen peas (rinsed and thawed)
- 1 cup whole milk cottage cheese
- 1/2 cup mayonnaise
- 2 to 4 tablespoons red wine vinegar (to taste)
- 2 teaspoons Dijon mustard
- 1 teaspoon dried dill
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1/2 teaspoon black pepper
- Salt to taste
- 2 scallions (thinly sliced)
- Fresh Italian parsley (chopped, optional)
Instructions
- Make the Dressing: In a small blender or food processor, combine the cottage cheese, mayonnaise, Dijon mustard, red wine vinegar, dill, garlic powder, onion powder, and black pepper. Blend until completely smooth and creamy. Transfer to a large mixing bowl.
- Cook the Pasta: Boil the pasta according to package directions, cooking it just slightly softer than al dente. This helps maintain the right texture when it cools. Drain and rinse with cold water to stop the cooking.
- Prep the Veggies and Proteins: While the pasta cooks, rinse the frozen peas under hot water to thaw them, and drain well. Drain and rinse the beans. Chop the hard-boiled eggs and thinly slice the scallions.
- Assemble the Salad: Add the undrained tuna to the bowl with the dressing and use a fork to flake the chunks. Stir in the peas, beans, chopped eggs, and scallions. Add parsley if using. Mix well to combine.
- Finish and Chill: Add the cooled pasta to the bowl and gently fold it in using a large spatula. Be careful not to break the pasta. Taste and adjust salt and vinegar to your liking. Chill for at least 20 minutes before serving to allow flavors to meld.
Notes
- For extra flavor, add a squeeze of fresh lemon juice or substitute red onion for scallions. To make it dairy-free, try using a plant-based yogurt in place of the cottage cheese. If the salad seems too thick after chilling, stir in a splash of milk or more vinegar. This recipe can be stored in the refrigerator for up to four days but is not freezer-friendly.
- Prep Time: 20 minutes
- Cook Time: 10 minutes
- Category: Main Dish
- Method: No-cook/Boil
- Cuisine: American
Nutrition
- Serving Size: 1 generous cup
- Calories: 420
- Sugar: 3g
- Sodium: 580mg
- Fat: 18g
- Saturated Fat: 4g
- Unsaturated Fat: 11g
- Trans Fat: 0g
- Carbohydrates: 34g
- Fiber: 5g
- Protein: 30g
- Cholesterol: 115mg