25 HIGH PROTEIN TUNA PASTA SALAD RECIPES FOR EASY MEAL PREP LUNCHES

Looking for high protein tuna pasta salad recipes for lunch? Here are 25 easy, filling tuna pasta salads with 30 to 42 grams of protein per serving, all made with simple pantry ingredients and perfect for meal prep.

Tuna pasta salad is one of the cheapest ways to get a big dose of protein into lunch.

A few cans of tuna, a box of pasta and whatever vegetables you have make enough for the whole week.

If you want more no-fuss ideas, these no cook high protein lunches are worth a look too.

Every recipe here uses three cans of tuna for four servings, plus a protein boost like Greek yogurt, cottage cheese, eggs, beans, edamame or cheese.

There’s a protein chart below so you can pick the one that fits your goals.

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HIGH PROTEIN TUNA PASTA SALAD RECIPES

1. Classic Tuna Macaroni Salad (32g Protein)

The old-school deli favorite with elbow macaroni, celery, red onion and a creamy mayo dressing. This version uses three cans of tuna, so every forkful has real protein in it.

It’s the one to make when you want something familiar. Kids and grandparents both go back for seconds.

Ingredients:

• 8 oz elbow macaroni
• 3 cans (5 oz each) tuna in water, drained
• 1/2 cup mayonnaise
• 2 tbsp plain Greek yogurt
• 2 celery stalks, diced
• 1/4 cup red onion, finely diced
• 1 tbsp lemon juice
• Salt and pepper to taste

Instructions:

1. Cook the macaroni until just tender, rinse under cold water and drain well.
2. Whisk the mayonnaise, Greek yogurt, lemon juice, salt and pepper.
3. Add the pasta, tuna, celery and onion and fold everything together.
4. Chill for at least 30 minutes before serving.

2. Greek Yogurt Tuna Pasta Salad (35g Protein)

Greek yogurt replaces most of the mayo, so it’s lighter but still creamy. The tang pairs really well with tuna and fresh dill.

This one keeps well for 4 days, which makes it a great Sunday meal prep.

Ingredients:

• 8 oz rotini
• 3 cans (5 oz each) tuna, drained
• 3/4 cup plain Greek yogurt
• 2 tbsp mayonnaise
• 1 tbsp Dijon mustard
• 1 cup diced cucumber
• 2 tbsp fresh dill, chopped
• 1 tbsp lemon juice
• Salt and pepper to taste

Instructions:

1. Cook the rotini, rinse in cold water and drain.
2. Whisk the Greek yogurt, mayo, mustard, lemon juice, dill, salt and pepper.
3. Toss in the pasta, tuna and cucumber.
4. Chill and stir again before serving.

3. Cottage Cheese Tuna Pasta Salad (38g Protein)

Blended cottage cheese makes a silky, high protein dressing that tastes like a creamy ranch. You’d never guess what’s in it.

Blend it fully smooth. Lumpy cottage cheese is the only way this one goes wrong.

Ingredients:

• 8 oz small shells
• 3 cans (5 oz each) tuna, drained
• 1 cup cottage cheese
• 2 tbsp milk
• 1 tsp garlic powder
• 1 tsp dried dill
• 1 cup halved cherry tomatoes
• 2 green onions, sliced
• Salt and pepper to taste

Instructions:

1. Cook the shells, rinse in cold water and drain.
2. Blend the cottage cheese, milk, garlic powder, dill, salt and pepper until smooth.
3. Toss the pasta, tuna, tomatoes and green onions with the dressing.
4. Chill for 30 minutes before serving.

4. Dill Pickle Tuna Pasta Salad (31g Protein)

Chopped dill pickles, a splash of pickle juice and fresh dill give this one a big tangy crunch. Pickle lovers, this is yours.

The pickle juice in the dressing is the secret. It keeps the pasta from tasting flat after a night in the fridge.

Ingredients:

• 8 oz small shells
• 3 cans (5 oz each) tuna, drained
• 1/2 cup chopped dill pickles
• 2 tbsp pickle juice
• 1/2 cup Greek yogurt
• 1/4 cup mayonnaise
• 1/2 cup cheddar cubes
• 2 tbsp fresh dill
• Salt and pepper to taste

Instructions:

1. Cook the pasta, rinse and drain.
2. Whisk the yogurt, mayo, pickle juice and dill.
3. Fold in the pasta, tuna, pickles and cheddar.
4. Season and chill before serving.

5. Tuna Pasta Salad with Hard Boiled Eggs (36g Protein)

Hard boiled eggs add an extra protein boost and make it taste like a cross between egg salad and tuna salad.

Boil a batch of eggs for the week and use a few here. Chop them roughly so you get big creamy bites.

Ingredients:

• 8 oz elbow macaroni
• 3 cans (5 oz each) tuna, drained
• 4 hard boiled eggs, chopped
• 1/2 cup mayonnaise
• 1/4 cup Greek yogurt
• 1 tsp yellow mustard
• 2 celery stalks, diced
• 1/4 tsp paprika
• Salt and pepper to taste

Instructions:

1. Cook the macaroni, rinse and drain.
2. Whisk the mayo, yogurt and mustard.
3. Gently fold in the pasta, tuna, eggs and celery.
4. Sprinkle with paprika and chill.

6. Creamy Ranch Tuna Pasta Salad (33g Protein)

Ranch seasoning, Greek yogurt and shredded cheddar turn plain tuna pasta into something the whole family will eat.

Use dry ranch seasoning instead of bottled dressing. It’s more flavorful and keeps the salad from getting watery.

Ingredients:

• 8 oz rotini
• 3 cans (5 oz each) tuna, drained
• 3/4 cup Greek yogurt
• 2 tbsp mayonnaise
• 1 tbsp dry ranch seasoning
• 1/2 cup shredded cheddar
• 1 cup diced bell pepper
• 2 green onions, sliced

Instructions:

1. Cook the rotini, rinse and drain.
2. Whisk the yogurt, mayo and ranch seasoning.
3. Add the pasta, tuna, cheddar, bell pepper and green onion and toss.
4. Chill for 30 minutes.

7. Old Fashioned Tuna Pea Pasta Salad (30g Protein)

Sweet green peas and tuna in a simple creamy dressing, just like the one at every family picnic.

Use frozen peas and add them straight to the cold pasta. They thaw in minutes and stay bright green.

Ingredients:

• 8 oz small shells
• 3 cans (5 oz each) tuna, drained
• 1 cup frozen peas
• 1/2 cup mayonnaise
• 1/4 cup Greek yogurt
• 1/4 cup red onion, diced
• 1 tsp lemon juice
• Salt and pepper to taste

Instructions:

1. Cook the shells, rinse in cold water and drain.
2. Stir together the mayo, yogurt, lemon juice, salt and pepper.
3. Fold in the pasta, tuna, peas and onion.
4. Chill until the peas are thawed and cold.

8. Mediterranean Tuna Pasta Salad with Feta and Olives (34g Protein)

Cucumber, cherry tomatoes, kalamata olives and feta in a lemon oregano dressing. No mayo, so it’s great for picnics and warm days.

Let it sit for 20 minutes before serving so the pasta soaks up the dressing.

Ingredients:

• 8 oz penne
• 3 cans (5 oz each) tuna in olive oil, drained
• 1 cup diced cucumber
• 1 cup halved cherry tomatoes
• 1/3 cup kalamata olives
• 1/2 cup crumbled feta
• 1/4 cup red onion
• 3 tbsp olive oil
• 2 tbsp lemon juice
• 1 tsp dried oregano

Instructions:

1. Cook the penne, rinse and drain.
2. Whisk the olive oil, lemon juice and oregano.
3. Toss the pasta with the tuna, vegetables, olives and feta.
4. Pour over the dressing and toss again.

9. Lemon Herb Tuna Orzo Salad (30g Protein)

Tiny orzo, fresh parsley and basil, and a bright lemon dressing. Light, fresh and really good straight from a meal prep container.

Orzo soaks up dressing quickly, so keep a little extra lemon juice to add before eating.

Ingredients:

• 1 cup dry orzo
• 3 cans (5 oz each) tuna, drained
• 1 lemon, zested and juiced
• 3 tbsp olive oil
• 1/4 cup chopped parsley
• 2 tbsp chopped basil
• 1 cup diced cucumber
• Salt and pepper to taste

Instructions:

1. Cook the orzo, rinse in cold water and drain.
2. Whisk the lemon zest, lemon juice, olive oil, salt and pepper.
3. Toss the orzo with the tuna, cucumber and herbs.
4. Add the dressing and chill.

10. Italian Tuna Pasta Salad with White Beans (37g Protein)

Cannellini beans add protein and fiber, and they make this pasta salad really filling. A simple herb vinaigrette keeps it classic.

This one tastes even better on day two, once the beans have marinated.

Ingredients:

• 8 oz rotini
• 3 cans (5 oz each) tuna, drained
• 1 can (15 oz) cannellini beans, rinsed
• 1 cup halved cherry tomatoes
• 1/4 cup red onion, diced
• 1/4 cup chopped parsley
• 3 tbsp olive oil
• 2 tbsp apple cider vinegar
• 1 tsp Italian seasoning

Instructions:

1. Cook the rotini, rinse and drain.
2. Whisk the olive oil, vinegar and Italian seasoning.
3. Toss the pasta, tuna, beans, tomatoes, onion and parsley.
4. Pour over the dressing and chill.

11. Tuna Caprese Pasta Salad (33g Protein)

Fresh mozzarella pearls, cherry tomatoes and basil with tuna and a balsamic drizzle. It’s caprese salad made into a real meal.

Add the basil right before serving so it stays bright and fresh.

Ingredients:

• 8 oz fusilli
• 3 cans (5 oz each) tuna, drained
• 8 oz mozzarella pearls
• 1 1/2 cups halved cherry tomatoes
• 1/4 cup fresh basil
• 3 tbsp olive oil
• 2 tbsp balsamic glaze
• Salt and pepper to taste

Instructions:

1. Cook the fusilli, rinse and drain.
2. Toss the pasta with the tuna, mozzarella, tomatoes and olive oil.
3. Season with salt and pepper.
4. Drizzle with balsamic glaze and top with basil before serving.

12. Sun-Dried Tomato and Spinach Tuna Pasta Salad (32g Protein)

Chewy sun-dried tomatoes, baby spinach and parmesan in a garlicky lemon dressing. Rich in flavor, light on the mayo.

Use the oil from the sun-dried tomato jar in the dressing. It’s full of flavor.

Ingredients:

• 8 oz bow tie pasta
• 3 cans (5 oz each) tuna, drained
• 1/2 cup sun-dried tomatoes, chopped
• 2 cups baby spinach, chopped
• 1/3 cup grated parmesan
• 3 tbsp sun-dried tomato oil
• 2 tbsp lemon juice
• 1 clove garlic, minced

Instructions:

1. Cook the pasta, rinse and drain.
2. Whisk the tomato oil, lemon juice and garlic.
3. Toss the pasta, tuna, sun-dried tomatoes, spinach and parmesan.
4. Add the dressing and toss again.

13. Tuna Nicoise Pasta Salad (35g Protein)

All the classic Nicoise flavors, green beans, eggs, olives and a Dijon vinaigrette, tossed with pasta for a heartier lunch.

Blanch the green beans in the pasta water for the last 3 minutes. One pot, less washing up.

Ingredients:

• 8 oz penne
• 3 cans (5 oz each) tuna, drained
• 2 cups green beans, cut in half
• 3 hard boiled eggs, quartered
• 1/3 cup nicoise or kalamata olives
• 1 cup cherry tomatoes
• 3 tbsp olive oil
• 1 tbsp Dijon mustard
• 2 tbsp lemon juice

Instructions:

1. Cook the penne, adding the green beans for the last 3 minutes. Rinse and drain.
2. Whisk the olive oil, Dijon and lemon juice.
3. Toss the pasta, green beans, tuna, tomatoes and olives with the dressing.
4. Top with the eggs.

14. Greek Chickpea Tuna Pasta Salad (38g Protein)

Chickpeas, capers, cucumber and feta make this one extra hearty and extra high in protein.

Crush a few chickpeas with a fork before mixing. They help the dressing cling to the pasta.

Ingredients:

• 8 oz rotini
• 3 cans (5 oz each) tuna, drained
• 1 can (15 oz) chickpeas, rinsed
• 2 tbsp capers
• 1 cup diced cucumber
• 1/2 cup crumbled feta
• 3 tbsp olive oil
• 2 tbsp apple cider vinegar
• 1 tsp dried oregano

Instructions:

1. Cook the rotini, rinse and drain.
2. Whisk the olive oil, vinegar and oregano.
3. Toss the pasta, tuna, chickpeas, capers, cucumber and feta.
4. Add the dressing and chill.

15. Spicy Sriracha Tuna Pasta Salad (33g Protein)

Sriracha mayo, cucumber and green onion give this a spicy tuna roll vibe. A sprinkle of sesame seeds finishes it.

Start with 1 tablespoon of sriracha and add more after tasting. It gets a little hotter as it chills.

Ingredients:

• 8 oz rotini
• 3 cans (5 oz each) tuna, drained
• 1/3 cup mayonnaise
• 1/3 cup Greek yogurt
• 1 to 2 tbsp sriracha
• 1 tsp soy sauce
• 1 cup diced cucumber
• 2 green onions, sliced
• 1 tbsp sesame seeds

Instructions:

1. Cook the pasta, rinse and drain.
2. Whisk the mayo, yogurt, sriracha and soy sauce.
3. Toss the pasta, tuna, cucumber and green onion with the dressing.
4. Top with sesame seeds.

16. Buffalo Tuna Pasta Salad (32g Protein)

Buffalo sauce and a cool ranch yogurt dressing with celery and carrots. All the wing night flavor in a lunch box.

Add a little crumbled blue cheese on top if you like it extra bold.

Ingredients:

• 8 oz rotini
• 3 cans (5 oz each) tuna, drained
• 1/4 cup buffalo sauce
• 1/2 cup Greek yogurt
• 2 tbsp ranch dressing
• 2 celery stalks, diced
• 1 carrot, shredded
• 2 green onions, sliced

Instructions:

1. Cook the rotini, rinse and drain.
2. Mix the tuna with the buffalo sauce.
3. Whisk the yogurt and ranch, then toss with the pasta, tuna, celery, carrot and green onion.
4. Chill before serving.

17. Pesto Tuna Pasta Salad (34g Protein)

Basil pesto, cherry tomatoes and parmesan. Just a handful of ingredients and lots of flavor.

Thin the pesto with a spoon of lemon juice so it coats the pasta evenly.

Ingredients:

• 8 oz fusilli
• 3 cans (5 oz each) tuna, drained
• 1/3 cup basil pesto
• 1 tbsp lemon juice
• 1 cup halved cherry tomatoes
• 1/3 cup grated parmesan
• 1/4 cup toasted pine nuts (optional)

Instructions:

1. Cook the fusilli, rinse and drain.
2. Stir the lemon juice into the pesto.
3. Toss the pasta, tuna, tomatoes and parmesan with the pesto.
4. Top with pine nuts.

18. Avocado Tuna Pasta Salad (31g Protein)

Mashed avocado replaces the mayo for a creamy, no-mayo dressing. Lime juice keeps it fresh and green.

Avocado browns over time, so this one is best eaten within a day. Press plastic wrap on the surface to store.

Ingredients:

• 8 oz rotini
• 3 cans (5 oz each) tuna, drained
• 2 ripe avocados
• 2 tbsp lime juice
• 1/4 cup Greek yogurt
• 1 cup corn
• 1/4 cup chopped cilantro
• Salt and pepper to taste

Instructions:

1. Cook the pasta, rinse and drain.
2. Mash the avocados with the lime juice, yogurt, salt and pepper.
3. Fold in the pasta, tuna, corn and cilantro.
4. Serve right away or chill for up to a day.

19. Southwest Tuna Pasta Salad with Black Beans and Corn (36g Protein)

Black beans, corn, bell pepper and a smoky lime dressing. It’s colorful, filling and easy to make in a big batch.

Add a spoon of salsa to each container when you pack it for lunch.

Ingredients:

• 8 oz rotini
• 3 cans (5 oz each) tuna, drained
• 1 can (15 oz) black beans, rinsed
• 1 cup corn
• 1 red bell pepper, diced
• 1/2 cup Greek yogurt
• 2 tbsp lime juice
• 1 tsp chili powder
• 1/2 tsp cumin
• 1/4 cup cilantro

Instructions:

1. Cook the pasta, rinse and drain.
2. Whisk the yogurt, lime juice, chili powder and cumin.
3. Toss everything together with the dressing.
4. Chill before serving.

20. Asian Sesame Tuna Noodle Salad (32g Protein)

Noodles, crunchy cabbage and carrots in a soy, sesame and ginger dressing. It’s a fresh change from creamy pasta salads.

Use spaghetti or soba. Both soak up the dressing nicely.

Ingredients:

• 8 oz spaghetti or soba noodles
• 3 cans (5 oz each) tuna, drained
• 1/2 cup shelled edamame
• 1 cup shredded cabbage
• 1 carrot, shredded
• 3 tbsp soy sauce
• 1 tbsp sesame oil
• 1 tbsp rice vinegar
• 1 tsp honey
• 1 tsp grated ginger
• 1 tbsp sesame seeds

Instructions:

1. Cook the noodles, rinse in cold water and drain.
2. Whisk the soy sauce, sesame oil, rice vinegar, honey and ginger.
3. Toss the noodles, tuna, edamame, cabbage and carrot with the dressing.
4. Top with sesame seeds.

21. Tuna Pasta Salad with Corn, Capers and Olives (32g Protein)

Sweet corn, salty capers and black olives in a light lemon olive oil dressing. Simple pantry ingredients, big flavor.

Rinse the capers first so they don’t overpower the salad.

Ingredients:

• 8 oz penne
• 3 cans (5 oz each) tuna, drained
• 1 cup corn
• 2 tbsp capers, rinsed
• 1/3 cup sliced black olives
• 1/4 cup red onion, diced
• 3 tbsp olive oil
• 2 tbsp lemon juice
• Salt and pepper to taste

Instructions:

1. Cook the penne, rinse and drain.
2. Whisk the olive oil, lemon juice, salt and pepper.
3. Toss the pasta with the tuna, corn, capers, olives and onion.
4. Add the dressing and chill.

22. Chickpea Pasta Tuna Salad (42g Protein)

Swapping regular pasta for chickpea pasta almost doubles the protein from the noodles. It’s the highest protein recipe on this list.

Chickpea pasta goes soft fast. Cook it 1 minute less than the package says and rinse it well.

Ingredients:

• 8 oz chickpea pasta
• 3 cans (5 oz each) tuna, drained
• 1/2 cup Greek yogurt
• 2 tbsp mayonnaise
• 1 tbsp Dijon mustard
• 1 cup diced celery
• 1/4 cup red onion
• 1 tbsp lemon juice

Instructions:

1. Cook the chickpea pasta 1 minute less than directed, rinse and drain.
2. Whisk the yogurt, mayo, Dijon and lemon juice.
3. Toss everything together.
4. Chill for 30 minutes.

23. Tuna Broccoli Cheddar Pasta Salad (35g Protein)

Crunchy broccoli florets and sharp cheddar in a creamy dressing. It tastes a bit like broccoli salad and tuna salad in one bowl.

Blanch the broccoli for 1 minute if you prefer it softer. Raw broccoli stays crunchy for days.

Ingredients:

• 8 oz rotini
• 3 cans (5 oz each) tuna, drained
• 2 cups small broccoli florets
• 1 cup sharp cheddar cubes
• 1/2 cup Greek yogurt
• 1/4 cup mayonnaise
• 1 tbsp apple cider vinegar
• 2 tbsp dried cranberries (optional)

Instructions:

1. Cook the rotini, rinse and drain.
2. Whisk the yogurt, mayo and vinegar.
3. Toss the pasta, tuna, broccoli, cheddar and cranberries.
4. Chill before serving.

24. Tuna Edamame Pasta Salad (40g Protein)

Edamame adds plant protein and a bright green pop. A light soy and lemon dressing keeps it simple.

Buy shelled frozen edamame. Thaw it under warm water and it’s ready in a minute.

Ingredients:

• 8 oz elbow macaroni
• 3 cans (5 oz each) tuna, drained
• 1 1/2 cups shelled edamame, thawed
• 1/2 cup Greek yogurt
• 2 tbsp mayonnaise
• 1 tbsp soy sauce
• 1 tbsp lemon juice
• 2 green onions, sliced

Instructions:

1. Cook the macaroni, rinse and drain.
2. Whisk the yogurt, mayo, soy sauce and lemon juice.
3. Toss everything together.
4. Chill and serve.

25. Tuna Melt Pasta Salad (36g Protein)

All the flavor of a tuna melt, cheddar, dill pickle and a little mustard, in a cold pasta salad. Toasted breadcrumbs on top add the crunch.

Toast the breadcrumbs in a dry pan and keep them separate until serving so they stay crisp.

Ingredients:

• 8 oz small shells
• 3 cans (5 oz each) tuna, drained
• 1 cup shredded sharp cheddar
• 1/4 cup chopped dill pickles
• 1/2 cup Greek yogurt
• 1/4 cup mayonnaise
• 1 tbsp yellow mustard
• 1/2 cup panko breadcrumbs, toasted

Instructions:

1. Cook the pasta, rinse and drain.
2. Whisk the yogurt, mayo and mustard.
3. Toss the pasta, tuna, cheddar and pickles with the dressing.
4. Sprinkle with toasted breadcrumbs before serving.

My go-to is the cottage cheese version on busy weeks, and the Mediterranean one when I want something lighter. Make a batch on Sunday and lunch is handled until Thursday.