Tuna & Edamame Protein Pasta Salad Recipe
Fuel your workouts with this clean, high-protein pasta salad packed with tuna, edamame, and whole grains.
When you want something fast, refreshing, and protein-rich, look no further than this Tuna & Edamame Protein Pasta Salad. It’s perfect for meal prep, post-workout recovery, or even a quick weeknight dinner. Packed with lean tuna, fiber-rich edamame, and whole grain pasta, this dish hits all the right macros while delivering fresh, bold flavor.
Instead of reaching for another plain can of tuna or dry chicken breast, this salad offers variety and balance. It’s cold, crisp, and satisfying without being heavy — ideal for anyone focused on building lean muscle or maintaining energy levels.
Let’s dive into what makes this pasta salad so powerful and how to prepare it.
Ingredients
For the Salad:
- 2 cups cooked whole wheat or chickpea pasta (penne or rotini works well)
- 1 (5 oz) can of wild-caught tuna in water, drained
- 1 cup shelled edamame (steamed or thawed if frozen)
- ½ cup diced cucumber
- ½ cup halved cherry tomatoes
- ¼ cup finely chopped red onion
- 2 tablespoons chopped fresh parsley
- Optional: ¼ cup crumbled feta or goat cheese for added flavor
For the Dressing:
- 2 tablespoons extra virgin olive oil
- 1 tablespoon lemon juice (freshly squeezed)
- 1 tablespoon apple cider vinegar
- 1 teaspoon Dijon mustard
- 1 clove garlic, finely minced
- Salt and black pepper to taste
How to Make It
1. Cook the Pasta
Start by cooking your whole wheat or chickpea pasta according to the package directions. Use salted water for better flavor. Once it reaches al dente texture (firm but not hard), drain and rinse the pasta under cold water. This helps stop the cooking process and keeps the pasta firm for the salad.
Pro Tip: Use chickpea pasta for even more protein and fiber per serving.
2. Prep the Edamame
If using frozen edamame, steam or boil it for about 4–5 minutes until tender. Drain well and let it cool completely before adding to the salad. If pre-cooked or thawed, just toss it right in.
3. Make the Dressing
In a small bowl, combine olive oil, lemon juice, apple cider vinegar, Dijon mustard, and minced garlic. Whisk until emulsified. Add salt and pepper to taste. This dressing is light, zesty, and adds the perfect tang to balance the richness of the tuna.
4. Combine Everything
In a large mixing bowl, combine the cooked pasta, drained tuna, edamame, chopped cucumber, cherry tomatoes, red onion, and parsley. Pour the dressing over the top and toss gently until everything is coated evenly.
If you like a little extra creaminess or saltiness, sprinkle in some crumbled feta or goat cheese. This adds a bold flavor and pairs perfectly with the lemony vinaigrette.
5. Chill and Serve
Let the salad chill in the fridge for 30–60 minutes before serving. This gives the flavors time to develop and meld. Serve cold with an extra squeeze of lemon and a sprinkle of black pepper.
You can store this salad in an airtight container in the fridge for up to 3 days — perfect for grab-and-go lunches or post-workout refuels.
Why This Salad Works for Fitness
Every ingredient supports your performance goals:
- Tuna provides lean, complete protein and omega-3 fats.
- Edamame boosts plant-based protein and adds fiber.
- Whole grain or chickpea pasta delivers complex carbs to fuel muscle recovery.
- Veggies bring hydration, antioxidants, and crunch without excess calories.
- Olive oil and lemon dressing supports heart health and keeps it light.
Whether you’re bodybuilding, cutting, or just eating clean, this pasta salad keeps your macros in check while still delivering flavor and satisfaction.
Nutrition Facts (Per Serving — Serves 2)
| Nutrient | Amount |
|---|---|
| Calories | 460 kcal |
| Protein | 38g |
| Carbohydrates | 34g |
| Dietary Fiber | 8g |
| Total Fat | 19g |
| Saturated Fat | 3g |
| Sodium | 510mg |
| Sugar | 4g |
Note: Nutrition may vary slightly based on pasta type and cheese inclusion.
Clean Eating Made Simple
This Tuna & Edamame Protein Pasta Salad proves that you don’t have to sacrifice flavor to eat for your goals. It’s a balanced, high-protein meal you can prep ahead, eat cold, and feel good about. No processed junk. No heavy sauces. Just clean, real food to fuel your grind.
