High-protein salad with tuna and orzo pasta
20 min · 2 servings · 403 kcal/serving
High-protein salad with tuna and orzo pasta – at a glance
High-protein salad with tuna and orzo pasta is a high-protein Fitaily recipe for 2 servings (dinner). You can make it in about 20 minutes. One serving has about 403 kcal, 25 g protein, 42.6 g carbs, 15.1 g fat.
A quick and nutritious salad with tuna, orzo pasta, and vegetables in a light yogurt-mayonnaise dressing. The perfect option for a takeout lunch.
Nutrition per serving
| Calories | 403 kcal |
|---|---|
| Protein | 25 g |
| Carbs | 42.6 g |
| Fat | 15.1 g |
We calculate macros from the ingredients and the Fitaily product database. These are estimates — manufacturer labels and serving sizes may differ. This is not individual dietary advice.
Which diet is this recipe for?
Fitaily tags: wysokobiałkowy. Meal: kolacja. Tags come from the recipe author, not from a lab.
Storage and reheating
General tip: chill servings within 2 hours and keep in an airtight container in the fridge for 2–3 days. Reheat until steaming hot. Nutrition values refer to a freshly prepared serving.
Ingredients
- 80 g Orzo pasta
- 130 g Tuna in its own juice
- 70 g Canned corn
- 130 g Red bell pepper
- 2 g Salt
- 1 g Pepper
- 5 g Parsley
- 5 g Chives
- 5 g Garlic
- 100 g Greek yogurt
- 40 g Light Mayonnaise
- 10 g Olive oil
Preparation
- Cook the orzo pasta according to the package directions, drain it, and let it cool.
- Wash the bell pepper, remove the seeds, and dice it into small cubes. Drain the tuna from the brine.
- In a small bowl, prepare the sauce: mix together Greek yogurt, mayonnaise, pressed garlic, and olive oil. Season with salt and pepper to taste.
- In a large bowl, combine the cooked pasta, tuna, corn, chopped bell pepper, and chopped parsley and chives.
- Add the prepared dressing to the salad and mix all the ingredients thoroughly.
Frequently asked questions
How many calories and protein are in one serving of High-protein salad with tuna and orzo pasta?
One serving has about 403 kcal, 25 g protein, 42.6 g carbs, 15.1 g fat. The calculation comes from the Fitaily ingredient database and is approximate.
How to add more protein to High-protein salad with tuna and orzo pasta?
One serving has about 25 g protein. You can add lean dairy, tofu, high-protein dairy or a bigger portion of meat/fish — remember calories will go up too.
Is High-protein salad with tuna and orzo pasta good for meal prep?
General tip: chill servings within 2 hours and keep in an airtight container in the fridge for 2–3 days. Reheat until steaming hot. Nutrition values refer to a freshly prepared serving.