This Power-Packed Tuna and Whole Wheat Pasta Salad is a protein-rich post-workout meal for bulking. Flaky tuna, hearty whole wheat pasta, and crisp veggies are tossed in a zesty Greek yogurt dressing. Quick, nutritious, and flavorful, it’s a gym diet essential that fuels muscle recovery and growth.
Recipe Tips and Tricks
Cook pasta al dente to keep it firm—rinse with cold water to stop cooking. Drain tuna well to avoid a watery salad. Mix dressing separately for even coating. Chop veggies small for balanced bites. Chill before serving for refreshed flavors, but let it sit out briefly to avoid being too cold.
Why You’ll Love This Recipe
Get ready to bulk up with a grin thanks to this Power-Packed Tuna and Whole Wheat Pasta Salad—it’s the post-workout dish that’ll keep your gains on track and your taste buds happy! This salad is a recovery powerhouse: tender tuna delivers lean protein to rebuild your muscles, whole wheat pasta brings carbs to refill your energy stores, and a medley of veggies adds crunch and nutrients to keep you strong. The creamy, zesty Greek yogurt dressing ties it all together, making it a quick, delicious meal you can whip up after crushing your gym session. Perfect for meal prep or a hearty bite, this salad is your new go-to for muscle-building fuel—tasty, filling, and gym-ready!
Power-Packed Tuna and Whole Wheat Pasta Salad
Tuna, whole wheat pasta, and veggies in a yogurt dressing—power-packed post-workout salad.
Ingredients
- 1 can (5 oz) tuna in water, drained
- 1 cup whole wheat pasta (dry, like penne)
- ½ cup diced red bell pepper
- 1 cup fresh spinach, chopped
- ⅓ cup full-fat Greek yogurt
- 1 tbsp olive oil
- 1 tbsp lemon juice
- 1 tsp garlic powder
- Salt and pepper to taste
Instructions
- Gear Up for Power: Gather your tools—a medium pot, a colander, a mixing bowl, a cutting board, and a knife. This tuna pasta salad is about to become your post-workout fuel, so let’s get everything ready for a quick and tasty muscle-building win!
- Boil the Pasta: Fill your pot with water, add a pinch of salt, and bring it to a boil over high heat. Toss in 1 cup of dry whole wheat pasta and cook for 8-10 minutes until al dente—firm but tender. Stir occasionally so it doesn’t stick together!
- Cool the Pasta: Once the pasta’s cooked, drain it in the colander and rinse under cold water for a minute. This stops the cooking and cools it down fast—shake off excess water and set it aside in the mixing bowl to chill while you prep the rest!
- Drain the Tuna: Open your can of tuna and drain the water well—use a fork to press it down in the can to get rid of extra liquid. Flake it into the mixing bowl with the pasta—this lean protein’s ready to power up your recovery!
- Chop the Veggies: Grab your red bell pepper and dice it into small, bite-sized pieces—½ cup worth. Then chop 1 cup of fresh spinach roughly. These colorful crunchers are bringing vitamins and texture to your salad—add them to the bowl with the pasta and tuna!
- Mix the Dressing: In a small bowl, whisk together ⅓ cup of full-fat Greek yogurt, 1 tablespoon of olive oil, 1 tablespoon of lemon juice, and 1 teaspoon of garlic powder. Add a pinch of salt and pepper—stir until it’s smooth and creamy, ready to coat your salad in zesty goodness!
- Taste the Dressing: Give your dressing a quick taste—need more lemon zing or a dash more salt? Adjust it now so it’s just right for you. This creamy mix is your flavor glue, tying all the power-packed ingredients together for a perfect post-workout bite!
- Combine Everything: Pour the dressing over the pasta, tuna, and veggies in the mixing bowl. Use a big spoon to gently toss it all together—make sure every piece gets coated in that creamy, garlicky goodness. Your salad’s coming together into a muscle-building masterpiece!
- Chill for Freshness: Pop the bowl in the fridge for 5-10 minutes to let the flavors meld and cool down—it’s optional, but a chilled salad feels extra refreshing after a sweaty gym session. If you’re too hungry to wait, it’s still delicious right away!
- Serve and Fuel Up: Spoon your salad into bowls or plates—dig in with a fork and savor the flaky tuna, tender pasta, and crisp veggies all wrapped in that zesty dressing. This is post-workout fuel that tastes amazing and builds muscle—enjoy every power-packed bite!
Notes
- Cook pasta al dente and rinse cold to keep it firm—mushy pasta won’t hold up.
- Drain tuna thoroughly to avoid a soggy salad—press it well.
- Chill briefly for best flavor, but don’t serve ice-cold—let it sit out a minute if refrigerated longer.
Nutrition Information
Yield
2Serving Size
1Amount Per ServingCalories 205Total Fat 10gSaturated Fat 2gTrans Fat 0gUnsaturated Fat 7gCholesterol 5mgSodium 183mgCarbohydrates 24gFiber 3gSugar 4gProtein 8g
The recipes and nutritional information on Yum Tonight are for informational purposes only. Always consult a healthcare provider for personalized dietary advice.
Ingredients Notes
Canned tuna (in water) is the protein star—lean and packed with muscle-repairing power. Whole wheat pasta offers complex carbs and fiber—penne or rotini hold dressing well. Greek yogurt in the dressing adds protein and creaminess—full-fat boosts calories. Bell peppers and spinach bring vitamins, while lemon juice adds zing.
Variations and Substitutions
Swap tuna for canned salmon or grilled chicken for a protein twist. Use brown rice or quinoa instead of pasta for variety. Sub Greek yogurt with mayo or sour cream for a richer dressing. Replace spinach with arugula or kale. Add olives, feta, or nuts for extra flavor.
Storage Options
Store in an airtight container in the refrigerator for up to 3 days—keep dressing separate if prepping ahead to avoid sogginess. Stir before serving; not ideal for freezing as pasta and veggies lose texture. Add fresh veggies or a splash of lemon juice to revive leftovers.
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