High Protein Creamy Tuna Macaroni Salad
A comforting, cold pasta salad made with protein-packed chickpea macaroni, savory tuna, and a clean, seed-oil-free avocado oil mayonnaise dressing. This classic is modernized to provide steady energy and keep you comfortably full without added sugar.
Prep
10 min
Cook
10 min
Total
35 min
Makes
2 servings
Created together. Shared with you.
Made by Danielle + Lila
Danielle 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
Well-nourished skin
Support from the whole plate
Regular meals with enough protein, plants and fats support overall nourishment. Think consistency, not one miracle ingredient.
Notice: consistency + hydration
Digestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
10 min
Total
35 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large pot · Colander · Mixing bowl
Time saver
Prep the vegetables and measure pantry ingredients earlier in the day to shorten cook time.
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 6 steps complete
Next: Cook the chickpea macaroni for 7 to…
- 01
Cook the chickpea macaroni for 7 to…
In a large pot of boiling water, cook the chickpea macaroni for 7 to 9 minutes until it is tender but still slightly firm to the bite. Drain thoroughly in a colander and rinse under cold tap water for about 30 seconds to stop the cooking process and cool the pasta.
Look for: it is tender but still slightly firm to the bite
Tap card to mark done - 02
Open the canned tuna and drain all…
While the pasta cools, open the canned tuna and drain all excess water completely to prevent the salad from becoming watery. In a medium mixing bowl, use a fork to flake the tuna into small pieces.
Tap card to mark done - 03
Add the seed-oil-free avocado oil mayonnaise
Add the seed-oil-free avocado oil mayonnaise, diced yellow onion, salt, and black pepper directly to the bowl with the flaked tuna. Stir vigorously until the mixture forms a uniform, creamy base.
Look for: the mixture forms a uniform, creamy base
Tap card to mark done - 04
Transfer the cooled
Transfer the cooled, drained chickpea macaroni to the bowl with the creamy tuna mixture. Using a rubber spatula, gently fold the ingredients together from the bottom up until every piece of pasta is evenly coated.
Look for: every piece of pasta is evenly coated
Tap card to mark done - 05
Cover the bowl with plastic wrap and…
Cover the bowl with plastic wrap and place it in the refrigerator for at least 15 minutes to allow the flavors to meld and the salad to chill thoroughly.
Allow: 15 minutes
Tap card to mark done - 06
Divide the chilled macaroni salad evenly into…
Divide the chilled macaroni salad evenly into two bowls. Serve immediately or store in an airtight container in the refrigerator for up to 3 days.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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