Salad: Protein Packed Pasta Salad

Servings: Ten 1 cup servings

Preparation time: 10 minutes

Cooking time: 10-15 minutes


  • 1 small box (375 g) or 4 cups
  • 100% whole grain pasta noodles, like macaroni
  • 1 medium can (540 ml) or 2 cups canned kidney beans, rinsed then drained
  • 1 can (170 g) light tuna, drained
  • ¼ cup onion, grated or 1 ½ teaspoons onion powder
  • 2 carrots, washed and grated
  • 1 green pepper or 2 stalks celery, diced
  • ¼ cup whipped salad dressing, preferably low fat
  • 3 tablespoons lemon juice or vinegar
  • ¼ teaspoon salt and pepper

Directions for Preparation

  1. Cook the noodles according to the package directions.  
  2. While the noodles are boiling, combine all the other ingredients in a large bowl.
  3. When the pasta is cooked, drain, rinse and let cool for 10 minutes.
  4. Add cooked pasta to the bowl and gently stir until the noodles are well coated.

This satisfying protein-packed salad will keep you feeling fuller longer. Protein is essential to building and repairing tissues and important in developing bones, muscles, cartilage, skin, and blood. Choose plant-based protein from whole grains and beans or nuts more often as they contain healthful fats and fibre for heart health.

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