Easy Pasta Salad Meal Prep Recipe
Simple meal prep that will save you time & effort? Completed it.
Some weeks just call for a reset. When that happens, keeping it simple is the way to go. That’s exactly what this high-protein tuna pasta does. It’s fuss free, satisfying and packed with enough protein to keep you going until dinnertime.
- Why you'll love this recipe
- Is this a meal prep recipe?
- Variations & Add-ins
- Equipment needed
- Recipe
- FAQs
Why You’ll Love This Recipe
This recipe is the no-fuss solution for when you’re busy. It takes minimal prep, uses everyday ingredients, and keeps for days. Whether you’re in the office, on the go, or working from home, it’s a quick grab-and-eat option that doesn't let you down on flavour. Plus, it's ideal for using up leftover ingredients hanging around in the fridge.
Is This a Meal Prep Recipe?
This recipe was practically made for meal prep. Simply adjust the ingredients depending on how many portions you need, and get your tubs ready.
How to Store
To keep everything fresh, make sure you store your prepped meals in airtight containers and refrigerate as soon as the food has cooled. The salad should keep well for 3-4 days in the fridge. But avoid freezing, as the pasta can become mushy.
Variations & Add-Ins
Feel free to make this recipe your own — switching things up can help keep your meals exciting. Just keep in mind any changes to the ingredients will affect the macros.
Make It Veggie
To make this recipe suitable for vegetarians and vegans, simply swap the tuna for chickpeas. They’re a good source of protein and work perfectly with the other ingredients.
Extra Toppings
Try one of these toppings for added crunch or flavour: • Crushed crisps • Chopped celery • Fresh lemon zest • Pickled onions • Hot sauce drizzle
Equipment You’ll Need
• 3 meal prep containers • Large bowl • Large spoon • Small mixing bowl
Recipe
Ingredients
- 200g cooked pasta (100g dry)
- 2 cans tuna
- 1 tin sweetcorn (100g)
- 2 carrots (shredded)
- 1 yellow pepper (diced)
- 4 tbsp. olive oil
- 1 lemon (juice & zest)
- ½ tsp. garlic powder
- Salt & pepper to taste
Method
1) First, make the dressing by adding the oil, lemon juice & zest, garlic powder, and salt & pepper to a small bowl and mixing well.
2) Next, add your cooked pasta to a large bowl and then add the shredded carrot, sweetcorn, diced pepper, and drained tuna. Pour the dressing over the top and then use a large spoon to carefully mix everything together so it’s all evenly distributed.
3) Portion up into 3 meal prep containers and store in the fridge for the next few days. Lunch sorted.
FAQs
Can I use a different type of pasta?
Absolutely. Wholewheat, gluten free or lentil pasta all work well — just be aware they may slightly alter the macros.
How long does this tuna pasta salad last in the fridge?
It’ll stay fresh for 3-4 days if stored properly in airtight containers. Just make sure it’s cooled completely before refrigerating.
Can I make this recipe without tuna?
Of course — swap the tuna for chickpeas, tofu or another plant-based protein.
How can I boost the protein?
You can add a spoonful of Greek yoghurt to the dressing, stir in edamame or top with a boiled egg for extra protein.
Can I prep the dressing in advance?
Yes — the dressing can be made ahead of time and stored in the fridge. Just give it a good shake before using.
Is this recipe suitable for freezing?
Freezing isn’t recommended as the texture isn’t the best once defrosted.
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| calories | 415 |
| totalFat | 20 |
| totalCarbohydrates | 40 |
| protein | 26 |
Lauren is an English Literature graduate originally from the South. She’s always loved swimming, has discovered the power of weight training over the past few years, and has lots of room for improvement in her weekly hot yoga class.
On the weekends she’s usually cooking or eating some kind of brunch, and she enjoys trying out new recipes with her housemates – especially since shaking off student habits, like mainly surviving off pasta. Above all, she’s a firm believer in keeping a balance between the gym and gin.
Find out more about Lauren’s experience here.
