Tuna Salad with Protein Noodles Greek Yogurt and Peas for a Healthy Boost
- Getufit Fitness & Nutrition
- May 1
- 3 min read
Eating healthy doesn't have to mean sacrificing flavor or fun. With clever substitutions and innovative ingredients, you can create a delicious meal packed with essential nutrients. Today, we're excited to share a nutritious tuna salad recipe that includes protein noodles, peas, Greek yogurt, and olive oil. This fresh take on a classic dish not only delivers incredible flavor but also provides a great mix of nutrition—perfect for lunch, dinner, or meal prep!
The combination of protein noodles and Greek yogurt enhances this salad, making it a satisfying choice for everyone—from fitness enthusiasts to busy professionals who seek quick and nutritious options. Let’s explore the simple steps to create this delicious tuna salad!
Ingredients You'll Need
To prepare this protein-packed tuna salad, gather the following ingredients:
2 -5oz cans of tuna (drained, preferably in water)
2 cups of protein noodles (cooked according to package instructions)
1 cup of peas (fresh or frozen, thawed if frozen)
1 cup of Greek yogurt (either plain or flavored)
2 tablespoons of olive oil
1 tablespoon of lemon juice
Salt and pepper (to taste)
Optional Add-ins: diced celery, chopped onions, or fresh herbs like dill or parsley for extra flavor.
With these ingredients ready, you're all set to create a tasty and nutritious meal!
Cooking the Protein Noodles
Cooking protein noodles is quick and straightforward. Boil water according to the package instructions, which usually takes about 5-7 minutes. You want the noodles to become tender yet firm enough to hold their shape when mixed.
After cooking, drain and rinse the noodles under cold water. Rinsing stops the cooking, keeping the noodles al dente and improving texture.
Preparing the Tuna Base
While the noodles are cooking, prepare the tuna base. In a mixing bowl, combine the drained tuna with Greek yogurt, olive oil, and lemon juice—this mixture serves as the creamy dressing for your salad. It adds rich flavor while providing healthy fats and protein.
Mix well until all ingredients are thoroughly combined, and season with salt and pepper to taste. You can also add diced celery or chopped onions to enhance the texture and overall flavor profile of the dish.
Combining Ingredients
Once the protein noodles have cooled and your tuna base is ready, it’s time to combine everything. In a large bowl, mix the cooked protein noodles, the tuna mixture, and the peas. Aim for a vibrant dish where the green of the peas shines alongside the creamy yogurt blend.
Gently toss the mixture, ensuring that the noodles and peas are evenly coated with the tuna mixture. This way, every bite is delicious.
Serving Suggestions
This nutritious tuna salad is incredibly versatile. You can enjoy it on its own or use it as a filling for whole grain wraps. Serving it atop a bed of leafy greens offers an excellent salad experience. Alternatively, pair it with whole-grain crackers or stuff it into bell peppers for an appealing presentation.
With its protein-rich ingredients, this salad is filling and energizing—ideal for a post-workout meal or a midday lunch break.
Storage Tips
If you have leftovers, storing this salad is simple. Just place it in an airtight container in the refrigerator. It can last for about 2-3 days. However, it’s best to consume it within the first day for optimal freshness, as the Greek yogurt base may separate over time.
Health Benefits of Tuna Salad with Protein Noodles
This healthy recipe offers numerous benefits! Here’s what you get in one satisfying serving:
Rich in Protein: Both tuna and protein noodles provide excellent sources of lean protein, essential for muscle repair and growth.
Healthy Fats: Greek yogurt and olive oil contribute healthy fats that support heart health and improve nutrient absorption.
Fiber Boost: Peas and additional vegetables offer fiber that aids digestion and promotes long-lasting fullness.
Vitamins and Minerals: This dish brings a variety of vitamins and minerals that enhance overall health.
A Quick and Nutritious Meal Choice
In today's fast-paced world, maintaining a healthy diet is essential, but it doesn’t have to be complicated. This nutritious tuna salad with protein noodles, Greek yogurt, and peas shows how easy it can be to prepare tasty meals that support your health goals.
With minimal cooking and readily available ingredients, this salad is quick to make and incredibly satisfying. So whether you’re meal prepping for the week, looking for a quick lunch, or craving a flavorful dinner, give this recipe a try. Your taste buds and body will thank you! Enjoy your cooking and bon appétit!
Serves 4
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