A good tuna pasta salad is an underrated meal-prep hero. It is fast (15 minutes), cheap (under £2 per serving), filling, and it keeps in the fridge for four days. The trick is the dressing — replacing mayo with Greek yogurt cuts the calories in half while doubling the protein.
Choosing the Right Pasta
Short pasta shapes — fusilli, farfalle, or penne — hold the dressing better than spaghetti or linguine. Cook to al dente, not soft, as it firms up slightly in the fridge and holds up to four days without turning mushy. Drain and rinse under cold water immediately to stop cooking and prevent sticking.
The Greek Yogurt Dressing
Full-fat Greek yogurt mixed with a teaspoon of Dijon mustard, a tablespoon of lemon juice, a teaspoon of apple cider vinegar, salt, and dill makes a creamy, tangy dressing that tastes indulgent but delivers 10 g of protein per 100 g. Compared to standard mayo (0.2 g protein, 65 calories per tablespoon), the upgrade is enormous.
Adding Vegetables for Volume
The more vegetables you fold into this salad, the more volume you get for the same calorie count. Cherry tomatoes, cucumber, red onion, sweetcorn, and celery all work perfectly and each adds micronutrients, fibre, and colour. Aim for at least 3 different vegetables every time.