Why You’ll Love This Recipe
- High in Protein: With ingredients like protein-enriched pasta, tuna, eggs, and cottage cheese, this salad offers a substantial protein boost to keep you satisfied.
- Meal Prep Friendly: It stores well, making it ideal for preparing ahead and enjoying throughout the week.
- Affordable: Utilizing common pantry staples, this recipe is cost-effective without compromising on taste.
- Versatile: Easily customizable with various add-ins or substitutions to suit your preferences.
Ingredients
(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
- Pasta: Opt for protein-enriched pasta to increase the protein content.
- Tuna: Albacore tuna packed in water is recommended for its lighter taste and lower calorie count.
- Eggs: Hard-boiled eggs add extra protein and a rich texture.
- Cannellini Beans: These creamy beans contribute additional protein and fiber.
- Peas: Sweet peas complement the other ingredients, adding a pop of color and flavor.
- Cottage Cheese: Forms the base of the creamy sauce, enhancing the protein content.
- Mayonnaise: A small amount provides classic flavor and creaminess.
- Red Wine Vinegar: Adds acidity to balance the richness of the sauce.
- Dijon Mustard: Imparts depth and a subtle tang to the dressing.
- Scallions: Offer freshness and a mild onion flavor.
- Italian Parsley: Fresh parsley adds color and a light herbal note.
- Seasonings: A blend of garlic powder, onion powder, dill, and black pepper enhances the overall flavor.
Directions
- Prepare the Sauce: In a blender or food processor, combine cottage cheese, mayonnaise, Dijon mustard, red wine vinegar, and seasonings. Blend until smooth, scraping down the sides as needed. Transfer the sauce to a large mixing bowl.
- Cook the Pasta: Boil the pasta according to package instructions until fully cooked (slightly past al dente to ensure tenderness when chilled). Drain and rinse with cold water to stop the cooking process.
- Combine Ingredients:
- Add the drained tuna (including any juices) to the bowl with the sauce, breaking up any large chunks.
- Rinse the peas under hot water to thaw, then drain and add to the bowl.
- Rinse and drain the cannellini beans before adding them in.
- Chop the hard-boiled eggs and slice the scallions; add both to the mixture.
- Mix the Salad: Gently fold in the cooked pasta, ensuring all ingredients are well combined and coated with the sauce. Use a large spatula to mix without breaking the pasta.
- Adjust Seasoning: Taste the salad and adjust with salt and pepper as needed, considering the saltiness of the cottage cheese and tuna.
- Chill and Serve: For best flavor, cover the salad and refrigerate for at least 30 minutes before serving to allow the flavors to meld.
Servings and Timing
- Servings: This recipe yields approximately 4 servings.
- Preparation Time: About 30 minutes.
- Chilling Time: 30 minutes (optional but recommended for enhanced flavor).
Variations
- Vegetable Additions: Incorporate diced celery, bell peppers, radishes, or red onions for extra crunch and nutrients.
- Herb Substitutions: Fresh dill or marjoram can replace or complement the parsley for different flavor profiles.
- Protein Alternatives: Swap tuna with cooked chicken or chickpeas for variety.
- Pasta Options: Use whole wheat pasta or gluten-free varieties to suit dietary preferences.
Storage/Reheating
- Storage: Store the salad in an airtight container in the refrigerator for up to four days.
- Reheating: This salad is best enjoyed cold or at room temperature. If desired, let it sit at room temperature for about 15 minutes before serving to take off the chill.
FAQs
1. Can I use a different type of pasta?
Yes, you can substitute with your preferred pasta shape, such as rotini, penne, or bowties. Opting for protein-enriched or whole wheat pasta can increase the nutritional value.
2. Is it necessary to include the peas and beans?
No, the peas and cannellini beans are optional. However, they add texture, flavor, and additional protein to the salad.
3. Can I make this salad ahead of time?
Absolutely! This salad can be prepared in advance and stored in the refrigerator for up to four days, making it convenient for meal prep.
4. What can I use instead of cottage cheese in the sauce?
If you prefer, you can substitute Greek yogurt for cottage cheese to maintain a creamy texture and high protein content.
5. How can I make this recipe dairy-free?
To make the salad dairy-free, replace the cottage cheese and mayonnaise with dairy-free alternatives, such as vegan yogurt and mayonnaise.
Easy tuna pasta salad
- Total Time: 30 minutes
- Yield: 4 servings
Description
Easy Tuna Pasta Salad is a high-protein, budget-friendly dish featuring tender pasta, protein-rich tuna, and a creamy cottage cheese-based sauce. Perfect for quick lunches, dinners, or meal prep, this salad is customizable, healthy, and full of flavor.
Ingredients
- Protein-enriched pasta
- Albacore tuna packed in water
- Hard-boiled eggs
- Cannellini beans
- Sweet peas
- Cottage cheese
- Mayonnaise
- Red wine vinegar
- Dijon mustard
- Scallions
- Italian parsley
- Garlic powder
- Onion powder
- Dill
- Black pepper
Instructions
- Prepare the Sauce: Blend cottage cheese, mayonnaise, Dijon mustard, red wine vinegar, garlic powder, onion powder, dill, and black pepper until smooth. Transfer to a mixing bowl.
- Cook the Pasta: Boil pasta as per package instructions. Drain and rinse with cold water.
- Combine Ingredients:
- Add drained tuna, thawed peas, rinsed beans, chopped eggs, and sliced scallions to the bowl with the sauce.
- Mix gently with the pasta until well combined.
- Season and Chill: Adjust seasoning with salt and pepper. Cover and refrigerate for 30 minutes before serving.
Notes
- Use Greek yogurt as a substitute for cottage cheese for a lighter option.
- Add crunch with celery or bell peppers, or enhance flavor with fresh dill.
- Best served cold but can sit at room temperature for 15 minutes before serving.
- Prep Time: 20 minutes
- Cook Time: 10 minutes
- Category: Salad
- Method: Mixing
- Cuisine: American
