Easy Tuna Pasta Salad Recipe

I reworked my dad’s weekly tuna casserole into a quick, high-protein pasta salad for easy meal prep or BBQ sides, and my unlikely pairing of tuna and cottage cheese is the one trick that packs a big protein punch.

I adore tuna pasta salad. When I was a kid my dad made tuna casserole every week and this takes me right back to his kitchen.

It’s quick, high protein and weirdly versatile; I toss it into work lunches and it still tastes good, or bring it to a BBQ and it disappears fast. The secret?

Cottage cheese, yes really, teams up with tuna to bulk it up without turning it into a soggy mess. Call it my Quick Healthy Meal Prep Lunch Ideas hack, or just try it when you need something filling that still feels fresh.

Ingredients

• Lean protein, packs omega three fats, makes salad hearty but can taste a bit briny.
• Carbs for energy, adds heft and texture, whole grain versions give extra fibre and chew.
• Yes it’s creamy and surprising, boosts protein and cuts need for too much mayo.
• Rich and creamy, mostly fat so use sparingly unless you want the salad heavy.
• Crunchy low calorie fibre, gives fresh green notes, keeps the salad crisp and lively.
• Sweet crunchy vitamin C punch, adds bright color and a mild sweet pop in bites.
• Vinegary salty tang, small bits add acidity and crunch that balance the creamy dressing.

Ingredient Quantities

• 12 oz dry pasta (rotini, elbow or small shells)
• 2 cans (5 oz each) tuna in water, drained
• 1 cup cottage cheese (yes, really)
• 1/2 cup mayonnaise
• 1/4 cup plain Greek yogurt
• 1 cup celery, chopped (about 2 stalks)
• 1/2 cup red bell pepper, diced
• 1/3 cup red onion, finely chopped
• 1/2 cup frozen peas, thawed
• 2 hard boiled eggs, chopped (optional)
• 2 tbsp dill pickles or sweet pickle relish, chopped
• 1 tbsp Dijon mustard
• 1 tbsp fresh lemon juice
• 2 tbsp fresh parsley, chopped
• 1 tsp salt
• 1/2 tsp black pepper
• 1 tbsp olive oil (optional)

How to Make this

1. Bring a large pot of salted water to a boil and cook 12 oz pasta (rotini, elbow or small shells) until just al dente, then drain and rinse under cold water to stop cooking; toss with 1 tbsp olive oil if you don’t want it to stick and set aside to cool.

2. While the pasta cooks, drain 2 cans (5 oz each) tuna in water and flake with a fork into a big mixing bowl; chop 1 cup celery, 1/2 cup red bell pepper, 1/3 cup red onion, 2 tbsp fresh parsley and 2 tbsp dill pickles or measure out relish; thaw 1/2 cup frozen peas and chop 2 hard boiled eggs if using.

3. Make the dressing: in a medium bowl combine 1 cup cottage cheese, 1/2 cup mayonnaise, 1/4 cup plain Greek yogurt, 1 tbsp Dijon mustard, 1 tbsp fresh lemon juice, 1 tsp salt and 1/2 tsp black pepper.

4. For a smoother, creamier dressing mash the cottage cheese with a fork or whisk it well, or pulse briefly in a blender or food processor; it’s the secret trick to add protein without big curds.

5. Pour the dressing over the flaked tuna and stir to combine so the tuna gets evenly coated.

6. Add the cooled pasta, chopped celery, red pepper, red onion, peas, pickles/relish, parsley and chopped eggs (if using) to the tuna mixture and fold gently until everything is evenly mixed.

7. Taste and adjust seasoning, add a little more salt, pepper, lemon juice or Dijon if you want sharper flavor.

8. Chill at least 30 minutes so flavors meld, or make ahead and refrigerate up to 2 days for easy meal prep.

9. Before serving give it a final stir, drizzle a splash more olive oil if you like, sprinkle extra parsley and cracked black pepper, then enjoy as a hearty main or a great side for BBQs.

Equipment Needed

1. Large pot for boiling pasta
2. Colander/strainer to drain pasta
3. Large mixing bowl for the tuna and salad mix
4. Medium bowl for the dressing
5. Whisk or fork to mix the dressing and mash cottage cheese
6. Blender or food processor, optional for extra-smooth dressing
7. Cutting board and chef’s knife for chopping veggies and eggs
8. Measuring cups and spoons for the dairy, mayo and seasonings
9. Rubber spatula or large spoon to fold everything together
10. Airtight container or serving bowl for chilling and storing

FAQ

Easy Tuna Pasta Salad Recipe Substitutions and Variations

• Tuna: canned salmon, canned chicken, drained chickpeas, flaked sardines. Use same drained volume, it’ll work.
• Cottage cheese: ricotta, silken tofu (for dairy free), extra plain Greek yogurt, or plain sour cream if you want it richer.
• Mayonnaise: more Greek yogurt, mashed avocado, olive oil plus extra lemon juice, or store bought vegan mayo.
• Pasta: whole wheat or chickpea/lentil pasta, cooked quinoa, or roasted cauliflower florets for a low carb option.

Pro Tips

1) Salt the pasta water like the sea and cook it just shy of al dente, then rinse with cold water and spread it out on a sheet pan so it cools fast and dont clump. Toss with a little oil right after rinsing if you cant get to it for a minute, otherwise the dressing wont stick later.

2) Drain or press the cottage cheese first if it seems watery, then mash or pulse it so the dressing is smooth. Full fat cottage cheese makes it creamier, but if you want little curds leave some as-is for texture.

3) Flake the tuna gently so you get chunks not mush, and taste before you add salt since canned tuna can be salty. If it needs a lift add a teaspoon of pickle brine or a squeeze more lemon and a dab more Dijon, you can always add more but you cant take it away.

4) Make it a few hours ahead so flavors settle, but fold in peas and chopped eggs right before serving if you want them bright and not soggy. Store in an airtight container up to two days, and if it seems dry give it a small splash of olive oil or a spoon of yogurt to loosen it up.