High Protein BBQ Pasta Salad with Broccolini and Tuna

If you’re like me and love a delicious, high-protein meal, stop right here and give this BBQ pasta salad with broccolini and tuna a try! Thanks to its wonderfully creamy, flavorful dressing, this meal gives BBQ vibes without having to fire up the grill – making it perfect for someone like me who lives alone during the semester, for rainy summer days, or when you simply don’t have time for a BBQ but still crave the flavors.

What I love about this salad? It’s packed with flavor and protein (40g per serving!), deliciously creamy yet light, and perfectly balanced between sweet and smoky. And it’s also really quick and easy to prepare – other than an actual BBQ that’s not usually a quick weeknight experience (and shouldn’t be, but you can still have the flavor even if you don’t have the time). I know, the ingredient list seems a bit long at first, but most of it is just seasoning to get that BBQ flavor and you’ll probably have most of it at home if you cook regularly – and if not, you’ll use it again, trust me. This BBQ tuna salad is so good you’ll want to make it on repeat!

It’s also great for meal prep, as it keeps well in the fridge for up to two days, making it a perfect make-ahead option – ideal if you’re busy or just don’t like to spend every single day in kitchen, but still want delicious and nutritious homemade food.

Feel free to play around with the veggies, beans, and optional add-ins – I love to change up things for variety, and versatile dishes like this one are also perfect to use up leftovers. Hope you’ll enjoy this summer lunch or dinner as much as I do!

Ingredients

For the Barbecue Dressing

• 6 tbsp sweet or smoked BBQ sauce
• 4 tsp mustard
• 4 tbsp white wine or apple cider vinegar
• 4 tsp soy sauce
• 4 tsp maple syrup or honey
• 2–4 tsp lemon or lime juice, to taste
• 6 tbsp Greek or plain yogurt
• 1 tsp dried oregano
• 1 tsp smoked paprika
• ½ tsp garlic powder
• ½ tsp salt
• ½ tsp black pepper
• Chili flakes, to taste
• Hot sauce, to taste

For the Pasta Salad

• 200 g pasta (such as fusilli, macaroni, or orecchiette)
• 400 g broccolini
• 400 g cherry or plum tomatoes
• 400 g canned tuna
• 100 g canned or cooked corn
• 100 g canned kidney beans

Optional Add-ins

• 120 g mozzarella (cubed or mini balls)
• Pickled jalepeños, to taste (sliced)
• pickled red onions, to taste

Recipe

I. Prepare the Salad Ingredients

• Wash the broccolini and tomatoes. Cut the broccolini into bite-sized pieces and halve or quarter the tomatoes.
• Drain the tuna. Rinse and drain the kidney beans – that removes up to 40% of the sodium content and washes away the starchy liquid that can alter flavor and texture of the dish.
• Bring a large pot of salted water to a boil and cook the pasta al dente according to package instructions – or a bit softer if that’s how you prefer your pasta. Reserve a bit of pasta water before draining. I personally also wash the pasta immediately after draining. This not only helps cooling it quickly, but also stops the cooking process, preventing the pasta from becoming too soft, and removes starch that can cause the pasta to clump. Overall, when making pasta salds, I just find the whole result better if I let cold water run over my cooked pasta.
• In a separate pot of boiling water, blanch the broccolini for 3–4 minutes until it’s tender but still has a bite. Rinse under cold water to preserve its bright green color and help it cool faster.
• Let the pasta and broccolini cool completely.

II. Make the BBQ Dressing

• While everything cools, whisk together all the dressing ingredients in a bowl until smooth
• Taste and adjust seasoning as needed – but keep in mind that the dressing will be less intense once mixed with the salad, so add a bit more seasoning than you think you need. Be careful not to overdo it, though. You can still add hot sauce, salt, and pepper later if you need more.

III. Finish

• Place the pasta, broccolini, tomatoes, tuna, corn, kidney beans, and any extra add-ins like mozzarella, jalapeños or pickled red onions in a large bowl. Toss with the BBQ dressing until everything is well coated. Add a splash of reserved pasta water if needed to loosen up the dressing.
• Taste again and adjust seasoning if necessary.
• Serve the BBQ pasta salad with nachos on the side — or crumble them over the top for extra crunch. Enjoy!

Notes:

• This salad keeps well in the fridge for up to two days – which makes it perfect for meal prep, buffets, or summer picnics!
• If your BBQ sauce is very sweet, consider reducing the amount of maple syrup or honey slightly. I recommend only using half at first – just taste and adjust the amount to your liking.
• There are many great substitutes for kidney beans if you don’t have or don’t like them: canellini beans are very close to kidney beans with their creamy texture and mild taste; chickpeas have a similar texture and come with a mild, nutty flavor; black beans are a perfect option with a firmer texture; and pinto beans can work well if you’re going for a bit of a different texture.
• If choosing different beans, you can either swap them for the same amount or mix them with the kidney beans (or any other beans you’re using) for even more different flavors and textures.
• If you have grilled vegetables on hand, you can use them instead of or in addition to the broccolini – I especially recommend grilled zucchini or asparagus, but feel free to experiment.
• You can swap the canned tuna for shredded chicken. Both of them are mild in flavor, rich in protein, and have a very similar texture.

Nutritional information (per serving, without add-ins)

• Calories: 490 kcal
• Protein: 39 g
• Fat: 7 g
• Carbohydrates: 63 g
• Fiber: 7 g