Mediterranean High-Protein Vetta Pasta Salad
A vibrant, make-ahead pasta salad featuring protein-enriched pasta, tuna, eggs, and fresh Mediterranean vegetables.
Prep
15 min
Cook
12 min
Total
27 min
Makes
4 servings
Created together. Shared with you.
Made by Sarah + Lila
Sarah created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthComfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Clearer, simpler choices
Let the recipe do the thinking
Clear steps and a complete plate mean fewer decisions when focus is in short supply—and a more substantial meal once you are done.
Notice: focus + energy later
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
15 min
Cook
12 min
Total
27 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Saucepan · Colander · Whisk · Mixing bowl · Knife and cutting board
Time saver
If preparing 4 days ahead, keep the rocket in a separate small container or bag and toss it in on the day of eating to keep it fresh and crisp.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 9 steps complete
Next: Fill a medium pot with water
- 01
Fill a medium pot with water
Fill a medium pot with water, add a pinch of salt, and bring to a rolling boil over high heat.
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Add 240g dry Vetta SMART protein pasta…
Add 240g dry Vetta SMART protein pasta to the boiling water and cook for 10 to 12 minutes, stirring occasionally, until tender yet firm to the bite (al dente).
Look for: tender yet firm to the bite (al dente)
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Drain the pasta in a colander and…
Drain the pasta in a colander and rinse under cool running water for 30 seconds to stop the cooking process and chill the pasta. Drain thoroughly.
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Place 4 large eggs in a small…
Place 4 large eggs in a small saucepan, cover with cold water by 1 inch (2.5cm), and bring to a boil over high heat. Once boiling, cover with a lid, turn off the heat, and set a timer for 10 minutes.
Allow: 10 minutes
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Transfer the eggs to a bowl of…
Transfer the eggs to a bowl of ice water for 5 minutes to cool, then peel and slice into halves.
Allow: 5 minutes
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Whisk together 2 tbsp olive oil
In a small bowl, whisk together 2 tbsp olive oil, 2 tbsp fresh lemon juice, 0.5 tsp dried oregano, 0.25 tsp salt, and 0.25 tsp black pepper until emulsified.
Look for: emulsified
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Combine the cooled pasta
In a large salad bowl or batch container, combine the cooled pasta, 2 cans (370g total) drained tuna, sliced eggs, 150g crumbled feta cheese, 2 cups fresh rocket, 1 diced red capsicum, 1 diced cucumber, 1 diced red Spanish onion, and 1 cup halved cherry tomatoes.
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Pour the dressing over the salad and…
Pour the dressing over the salad and toss gently with tongs until all ingredients are evenly coated.
Look for: all ingredients are evenly coated
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Divide evenly into 4 airtight meal prep…
Divide evenly into 4 airtight meal prep containers. Store in the refrigerator for up to 4 days.
Ready when: everything is assembled and ready to enjoy
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