High-Protein Tuna Pasta Salad (Perfect for BBQs & Potlucks)
on Jun 18, 2026
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This Tuna Pasta Salad is one of my favorite summer side dishes. It’s creamy, packed with flavor, and has a little extra protein thanks to albacore tuna and Greek yogurt.
I love bringing this recipe to BBQs, potlucks, pool parties, and Fourth of July gatherings because it’s a crowd-pleaser that also helps me stay on track with my goals. At 180 calories and 11.5 grams of protein per serving, it’s a simple way to add a little more protein to your plate without sacrificing the classic pasta salad flavor everyone loves.
Whether you’re serving it alongside burgers, grilled chicken, or pulled pork, this easy tuna pasta salad is sure to become a summer favorite.
Table of Contents
Why You’ll Love This Recipe
- Perfect for summer BBQs and potlucks
- Higher in protein than traditional pasta salad
- Easy to make ahead
- Lightened up with Greek yogurt
- Great side dish for grilled meats
- Family-friendly
- Packed with fresh flavor
NUTRITIONAL INFORMATION / MACROS
Makes: 8.5 servings
Serving size: 150g (1/2 cup)
Calories: 180
Macros: 11.5p / 24.4c / 4.1f (2.1 fiber)
Ingredients You’ll Need
- Small Shell Pasta – The shells catch all the creamy dressing, but any small pasta shape works well.
- Albacore Tuna – Adds protein and a mild flavor that pairs perfectly with the creamy dressing. Be sure to drain it well.
- Celery – Adds a fresh crunch and texture.
- Red Onion – Gives the salad a little bite and extra flavor.
- Frozen Peas – Add color, sweetness, and a boost of fiber.
- Fresh Dill – Brightens up the entire salad and gives it that classic deli-style flavor.
- Light Mayonnaise – Provides the traditional creamy pasta salad texture.
- Plain Non-Fat Greek Yogurt – Lightens up the dressing while adding extra protein.
- Salt & Pepper – Simple seasonings that bring everything together.
Recipe Tip
This salad actually tastes even better after it has had time to chill.
I recommend making it at least a few hours before serving to give the flavors time to come together.
Ingredient Substitutions
Don’t have shell pasta? Rotini, bowties, elbow macaroni, or ditalini all work great.
No fresh dill? Substitute 1 teaspoon dried dill weed.
Want a stronger onion flavor? Add a little extra red onion or substitute green onions.
Don’t like peas? Leave them out or swap them for diced cucumber.
Need it extra creamy? Add an additional tablespoon or two of Greek yogurt before serving.
Why This Pasta Salad Is Different
Most pasta salads are almost entirely carbohydrates and fat. While there’s absolutely a place for those foods, I love finding ways to sneak a little more protein into recipes we already enjoy.
The combination of tuna, Greek yogurt, and peas helps boost the protein content while keeping the classic creamy texture everyone expects from a good pasta salad.
At just 180 calories per serving with over 11 grams of protein, this is one of my favorite side dishes to bring to summer gatherings.
What to Serve With Tuna Pasta Salad
This pasta salad pairs perfectly with:
- Grilled burgers
- Hot dogs
- BBQ chicken
- Pulled pork
- Smoked brisket
- Grilled steak
- Chicken skewers
- Sandwiches and wraps
It’s especially great for Fourth of July celebrations, Memorial Day cookouts, summer picnics, and pool parties.
Storage
Store covered in the refrigerator for up to 5 days.
Because this recipe contains mayonnaise and Greek yogurt, keep it chilled until ready to serve, especially during outdoor summer events.
More Summer Side Dishes from Stay Fit Mom
If you’re planning a cookout or summer gathering, be sure to check out some of these reader favorites:
- Cookie Fruit Salad
- Ten-Minute Ceviche
- Mexican Street Corn Casseroles
- Mashed Sweet Potatoes
- Cowboy Cornbread Casserole
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High-Protein Tuna Pasta Salad (Perfect for BBQs & Potlucks)
Ingredients
- 8 ounces small shells pasta, or your favorite bite-sized pasta
- 12 oz. can albacore white tuna, packed in water, (9 oz. drained)
- 2 celery stalks, diced (115g)
- 1/4 cup red onion, diced (50g)
- 1 cup frozen peas
- 1-2 teaspoons fresh dill weed
- salt and pepper, to taste
- 1/2 cup light mayonnaise
- 1/2 cup plain non fat Greek yogurt
Instructions
- Cook noodles according to package instructions, using salted water. Cook until al dente. Drain and rinse well with cool water.
- In a large bowl, mix the cooked pasta, tuna, celery, onion, peas, dill, and some salt and pepper.
- Stir together the mayo and greek yogurt. Mix half into the pasta and reserve half for later. Cover both bowls and refrigerate overnight, or for at least 1 hour.
- Before serving, mix in the remaining mayo mixture. Serve cold.
Notes
- This salad actually tastes even better after it has had time to chill. I recommend making it at least a few hours before serving to give the flavors time to come together.
- Find in MyFitnessPal or the MacrosFirst app by searching for, “Stay Fit Mom Tuna Pasta Salad.”
