High-Protein Tuna Orzo Pasta Salad Recipe
A refreshing and protein-packed tuna orzo pasta salad featuring tender orzo, flaky tuna, hearty chickpeas, crisp cucumber, and fresh spinach, all tossed in a creamy Greek yogurt and olive oil dressing with bright lime and dill notes. Perfect for a quick lunch or light dinner.
- Prep Time: 15 minutes
- Cook Time: 9 minutes
- Total Time: 24 minutes
- Yield: 4 servings
- Category: Salad
- Method: Stovetop
- Cuisine: Mediterranean
- Diet: Low Fat
Ingredients
Pasta and Protein
- 1½ cups dry orzo pasta
- 2 (5 oz) cans tuna, drained and broken apart
- 16 oz can chickpeas, drained and rinsed
Vegetables
- 1 cucumber, diced into small pieces
- 1-2 cups fresh spinach, roughly chopped
Dressing
- ¾ cup plain Greek yogurt
- ¼ cup mayonnaise
- 2 tbsp extra virgin olive oil
- 1 tbsp dill seasoning
- ½ tbsp minced garlic (or 2-3 cloves, finely chopped)
- 1 tsp honey
- ½ tsp salt
- 1 lime, fresh squeezed juice only
Instructions
- Cook the Orzo: Fill a large pot with water and bring it to a boil. Add the orzo pasta and cook according to the package instructions until al dente, usually about 7-9 minutes. Drain the pasta well and set aside.
- Prepare the Vegetables: While the pasta cooks, dice the cucumber into small pieces and roughly chop the fresh spinach leaves to prepare for assembly.
- Make the Dressing: In a large serving bowl, combine the plain Greek yogurt, mayonnaise, extra virgin olive oil, dill seasoning, minced garlic, honey, salt, and fresh lime juice. Mix thoroughly until smooth and well blended.
- Combine Ingredients: Add the drained cooked orzo to the bowl with the dressing. Then fold in the tuna, rinsed chickpeas, diced cucumber, and chopped spinach. Gently toss all ingredients until everything is evenly coated with the dressing.
- Serve or Chill: Enjoy immediately as a fresh salad or chill in the refrigerator for an hour to let flavors meld. This salad is great served cold or at room temperature.
Notes
- For a plant-based version, omit the tuna and add extra chickpeas or roasted vegetables.
- Rinsing chickpeas helps reduce sodium and improves texture.
- The salad can be made a few hours ahead and stored in the refrigerator to enhance the flavors.
- Adjust dill and garlic amounts to taste for a stronger or milder dressing.
- Use lime zest in addition to juice for a more intense citrus flavor.
