Tuna Pasta Salad Meal Prep — High-Protein, Cold-Served

Name: Tuna Pasta Salad Meal Prep — High-Protein, Cold-Served
Prep time: 15 min
Cook time: 10 min
Total time: 25 min
Yield: 5 servings
Cuisine: Canadian
Ingredients: 300g chickpea pasta (rotini or shells); 3 cans (170g each) tuna in water, drained; 3/4 cup 0% Greek yogurt; 2 tbsp light mayo; 2 tbsp Dijon mustard; 2 tbsp lemon juice; 1 cup cherry tomatoes, halved; 1 cucumber, diced; 1/2 red onion, finely diced; 2 tbsp capers; Salt, pepper, dill to taste

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Q: How can I make a high-protein pasta salad meal prep that holds 5 days?
A: Chickpea pasta + canned tuna + Greek yogurt dressing keeps 5 days cold. 35g protein, 400 kcal per serving, no reheat needed.

The cold-served lunch is underrated for meal prep — no microwave needed at the office, no plastic-melt vibes. Chickpea pasta is the upgrade: 14g protein per 60g serving (vs 7g for wheat pasta). Canned tuna is the cheapest fish-protein in Canada and pairs naturally with pasta salad acids.

Ingredients (5 servings)

300g chickpea pasta (rotini or shells)
3 cans (170g each) tuna in water, drained
3/4 cup 0% Greek yogurt
2 tbsp light mayo
2 tbsp Dijon mustard
2 tbsp lemon juice
1 cup cherry tomatoes, halved
1 cucumber, diced
1/2 red onion, finely diced
2 tbsp capers
Salt, pepper, dill to taste

Instructions

Cook chickpea pasta per package (usually 7-9 min). Rinse cold to stop cooking.
Whisk Greek yogurt, mayo, Dijon, lemon, salt, pepper and dill into dressing.
Toss pasta with tuna, tomatoes, cucumber, red onion and capers.
Mix in dressing.
Divide into 5 containers, refrigerate.

Estimated Nutrition (per serving)

Macro	Amount
Calories	~400 kcal
Protein	35 g
Carbs	40 g
Fat	8 g
Fibre	8 g

Macros are estimates; exact values depend on brands/lots used.

Tips From the TNF Kitchen

Chickpea pasta over-cooks faster than wheat — pull at the lower end of the cooking range.
Drain tuna thoroughly — wet tuna waters down the dressing.
Add extra lemon on day 4-5 to revive the salad after the cucumber sweats.