High Protein Creamy Tuna Macaroni Salad
A cold, comforting macaroni-style salad made with protein-packed chickpea rotini, savory wild-caught tuna, and crisp red onion in a rich avocado oil mayonnaise dressing. This classic favorite is modernized to support steady energy and comfortable fullness.
Prep
10 min
Cook
9 min
Total
34 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
Everyday strength
Support the basics consistently
A nourishing meal supports the protein, energy and overall nutrition that help you keep showing up for daily movement.
Notice: energy for movement
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
9 min
Total
34 min
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The ingredient amounts update automatically.
Equipment
Large pot · Colander · Mixing bowl · Knife and cutting board
Time saver
Prep Ahead: This salad tastes even better the next day as the flavors meld together. It can be stored in an airtight container in the refrigerator for up to 3 days.
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 in a large…
- 01
Cook the chickpea rotini in a large…
Cook the chickpea rotini in a large pot of boiling salted water for 7 to 9 minutes, or until it reaches a tender but firm 'al dente' texture. Drain the pasta and immediately rinse under cold tap water for 30 seconds to stop the cooking process and cool the pasta completely.
Look for: it reaches a tender but firm 'al dente' texture
Tap card to mark done - 02
Open the canned tuna and drain all…
Open the canned tuna and drain all water thoroughly using the lid or a fine-mesh strainer to ensure the salad does not become watery.
Tap card to mark done - 03
Finely dice the red onion to yield…
Finely dice the red onion to yield a small mound of crisp, sharp flavor contrast.
Tap card to mark done - 04
Combine the cooled chickpea rotini
In a large mixing bowl, combine the cooled chickpea rotini, drained tuna, diced red onion, avocado oil mayonnaise, and yellow mustard.
Tap card to mark done - 05
Stir gently with a large spoon until…
Stir gently with a large spoon until all ingredients are thoroughly coated in the creamy dressing. Season with a pinch of sea salt and freshly cracked black pepper.
Look for: all ingredients are thoroughly coated in the creamy dressing
Tap card to mark done - 06
For the best flavor development
For the best flavor development, cover the bowl and chill in the refrigerator for at least 15 minutes before serving.
Allow: 15 minutes
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