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Tuna & Edamame Protein Pasta Salad

High protein tuna and edamame pasta salad made with whole wheat pasta, fresh vegetables, and a light lemon dressing. Perfect for meal prep, healthy lunches, or a quick high protein dinner.
Print Recipe
Prep Time 15 minutes
Cook Time 10 minutes
Course Main Course, Salad
Cuisine Healthy, Mediterranean
Servings 2
Calories 460 kcal

Equipment

  • Large pot
  • Mixing bowl
  • Small bowl
  • Whisk
  • Knife
  • cutting board
  • cutting board

Ingredients
  

Salad

  • 2 cups cooked whole wheat rotini pasta about 4 oz dry / 115 g
  • 1 5 oz / 140 g can tuna in water, drained
  • 1 cup shelled edamame 150 g
  • ½ cup cherry tomatoes halved (75 g)
  • ½ cup cucumber diced (75 g)
  • ¼ cup red onion finely chopped (40 g)
  • 2 tbsp fresh parsley chopped
  • ¼ cup feta cheese crumbled (optional)

Dressing

  • 2 tbsp extra virgin olive oil 30 ml
  • 1 tbsp lemon juice 15 ml
  • 1 tbsp apple cider vinegar 15 ml
  • 1 tsp Dijon mustard
  • 1 garlic clove minced
  • Salt and black pepper to taste

Instructions
 

  • Bring a pot of salted water to a boil and cook the whole wheat pasta according to the package instructions until al dente. Drain the pasta and rinse briefly under cold water to stop the cooking. Set aside.
  • Cook the shelled edamame in boiling water for about 4–5 minutes until tender. Drain well and allow the beans to cool before adding them to the salad.
  • In a small bowl combine olive oil, lemon juice, apple cider vinegar, Dijon mustard, and minced garlic. Whisk until the dressing is smooth and well combined. Season with salt and black pepper.
  • Add the cooked pasta, tuna, edamame, halved cherry tomatoes, diced cucumber, chopped red onion, and parsley to a large bowl.
  • Pour the dressing over the salad and toss gently until everything is evenly coated. Add crumbled feta if using. Refrigerate for 30–60 minutes before serving for the best flavor.

Notes

  • For a gluten free version, use chickpea pasta or gluten free pasta.
  • The salad can be stored in the refrigerator in an airtight container for up to 3 days and works well for meal prep lunches.
Keyword edamame pasta salad, healthy pasta salad, meal prep salad, tuna pasta salad