High Protein Tuna and Chickpea Pasta Salad
A cold, comforting macaroni-style salad made with protein-packed chickpea rotini, savory wild tuna, and crisp red onion in a rich, seed-oil-free creamy dressing. A simple, satisfying classic modernized for steady energy.
Prep
15 min
Cook
10 min
Total
55 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
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
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
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
15 min
Cook
10 min
Total
55 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large pot · Whisk · 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 rotini pasta in a…
- 01
Cook the chickpea rotini pasta in a…
Cook the chickpea rotini pasta in a large pot of boiling salted water according to the package instructions until it is tender but still has a slight bite, about 7 to 9 minutes. Drain the pasta and rinse immediately under cold running water to stop the cooking process and cool the pasta completely.
Look for: it is tender but still has a slight bite
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Prepare the dressing
While the pasta cools, prepare the dressing. In a medium mixing bowl, whisk together the avocado-oil-based mayonnaise, fresh lemon juice, Dijon mustard, fine sea salt, and ground black pepper until completely smooth and emulsified.
Look for: completely smooth and emulsified
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Flake the canned tuna with a fork…
Flake the canned tuna with a fork into bite-size pieces.
Tap card to mark done - 04
Combine the cooled chickpea rotini
In a large serving bowl, combine the cooled chickpea rotini, flaked tuna, diced red onion, and sliced celery.
Tap card to mark done - 05
Pour the creamy dressing over the pasta…
Pour the creamy dressing over the pasta mixture. Gently fold the ingredients together using a large spoon until everything is evenly coated.
Look for: everything is evenly coated
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Cover the bowl and refrigerate for at…
Cover the bowl and refrigerate for at least 30 minutes before serving. This allows the flavors to meld and the salad to chill thoroughly.
Allow: 30 minutes
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