Tuna Pasta Salad Recipe at a Glance
- Why you should make this recipe: Just as creamy and delicious as a classic tuna pasta salad, this lighter mayo-free version is packed with Mediterranean flavors, protein-rich tinned fish, crisp veggies and tender noodles all tossed in a flavorful creamy lemon vinaigrette.
- Dietary: This pasta salad with tuna is ideal for people following a traditional or pescatarian lifestyle. This recipe can be made gluten-free and can also be easily transformed into a vegetarian or vegan pasta salad. Simply replace the tuna with beans like chickpeas and the Greek yogurt with a plant-based variety.
- Making ahead: This tuna pasta salad has become a staple in my meal prep routine. It will last 3 to 4 days in the fridge which makes this recipe ideal for both meal prep and entertaining. It will even taste better the day after is made!!
- Quick, easy, versatile: This recipe is easy to make and comes together quickly. Feel free to swap ingredients to your taste or use whatever ingredients are in season.
Mediterrenean-Style Tuna Pasta Salad
This flavorful tuna pasta salad recipe is made with pasta cooked al dente, canned tuna fish, red onion, cherry tomatoes, Kalamata olives, cucumbers and fresh herbs. Although this salad is not tossed with mayo like a classic tuna pasta salad, it has a light creamy consistency from the Greek yogurt used in the lemon vinaigrette.
This creamy tuna pasta salad is one of those easy recipes that can be made ahead and can be served as a main dish, side dish or lunch.
Tuna Pasta Salad Recipe Ingredients
Be sure to check the printable recipe card below for the complete ingredient list and their exact quantities.
- Canned Tuna: I use solid white tuna packed in water. Chunk light tuna is also a good option. My personal preference is to make this recipe with tuna packed in water instead of oil as it contains less calories however, use what you have available in your pantry and when possible, choose wild caught tuna which is usually more flavorful, has a higher nutritional value and its better for the ecosystem.
- Pasta: Short or smaller pasta is best when making a salad. Bowtie pasta, rotini pasta, elbow macaroni and penne are great options.
- Onions: I love the color and mild taste of red onions but brown, white or yellow onions can be used. I prefer any of these options over green onions for this particular recipe.
- Tomatoes: Cherry tomatoes or grape tomatoes, cut in half are a great option but any type of tomato, cut into smaller pieces can be used.
- Kalamata Olives: These Mediterranean olives have a very distinct taste that reminds me of Mediterranean cuisine. I usually buy the olives pitted to save time. Other types of olives can be used as well.
- Capers: I am a big fan of adding capers to fish recipes. I think they add a burst of bright flavor without adding the sweetness an ingredient like sweet pickle relish would add.
- Cucumbers: I used seedless English cucumbers but any type of cucumber can be used. Choose what’s in season and freshly available at the market.
- No Mayo Salad Dressing: Fresh lemon juice, plain yogurt, olive oil, Dijon mustard, garlic powder, salt, pepper and fresh parsley.
Best Tuna for Pasta Salad?
To make tuna pasta salad, I recommend using solid wild albacore tuna packed in water. I prefer this tuna because of its light, mild flavor. The water-packed varieties also gives you full-control over the final taste of the dish by allowing other ingredients and seasonings to shine through.
How to Make this Pasta Salad
- Cook the pasta in a pot of salted boiling water.
- While the noodles cook, whisk together the vinaigrette ingredients and set aside.
- Drain the pasta and allow it to cool. You can rinse the noodles with cold water if you want to speed up the cooling process.
- In a large bowl, toss the cold cooked pasta, tuna fish and the rest of the ingredients together. Pour the lemon yogurt dressing over and toss to combine.
- Serve immediately or allow to sit for about 30 minutes, covered in the refrigerator so the flavors meld together.
🔪 Pasta Salad with Tuna Recipe Tips
- Cool the pasta completely before mixing in the tuna and veggies.
- Salt the pasta cooking water liberally. Doing so guarantees well seasoned pasta from the very beginning.
- We use a small amount of plain Greek yogurt in the dressing to make the salad a bit creamy without using any mayonnaise. Feel free to use sour cream, light mayo or plant-based yogurt.
- Top this delicious tuna salad with crumbled Feta cheese.
Tuna Pasta Salad Recipe Swaps and Variations
- Plant-Based Protein: Make his salad vegetarian or vegan by swapping the tinned tuna for beans such as chickpeas or cannellini beans.
- Swap Proteins: Instead of tuna, you can used canned salmon, canned chicken or choose any beans or legumes such as lentils, chickpeas or beans.
- Swap Greek Yogurt: Instead of plain Greek yogurt, use sour cream or light mayonnaise. You can also use plant-based, dairy-free yogurt like almond milk yogurt.
- Skip the Capers: If you are not a big fan of capers, you can skip them. Adding chopped pepperonccinni or banana peppers can add a bright, tangy flavor to this creamy pasta salad.
- Fresh Herbs: Fresh dill compliments fish well and is an excellent substitution for fresh parsley. Fresh tarragon and basil are also delicious options.
- Veggies: You can use your favorite veggies. To keep this pasta salad Mediterranean-style, add roasted bell peppers, artichoke hearts, roasted Brussel sprouts, asparagus, chopped roasted eggplant.
Make Ahead and Storing Tips
Making Ahead: This delicious pasta salad can be made 1 to 2 days in advanced and stored in an airtight container in the refrigerator. As the noodles absorb the flavorful lemony dressing, they may seem a bit dry. Drizzle a bit of oil and toss the salad to bring it back to its former creamy glory.
Storage: You can store the tuna pasta salad in one large airtight container or meal prep it into individual servings and store it in the refrigerator for 3 to 4 days.
Frequently Asked Questions
Is canned tuna good for you?
Canned tuna is low in fat and calories and high in protein with 26 grams of protein per can! Because of its high omega-3 content tuna may support brain function, help lower cholesterol, and reduce blood pressure.
Can tuna pasta salad be made ahead?
Yes, this recipe can be made ahead of time. Actually the longer the pasta salad sits in the fridge, the better it tastes. You can make it 1-2 days ahead of time. If it looks a bit dry, just drizzle a little olive oil and toss it.
Take a look at these other pasta recipes:
Mediterranean-Style Tuna Pasta Salad
Ingredients
For the Pasta Salad
- 12 ounces short pasta (rotini, penne, farfalle)
- 2 (5-ounces) canned solid white tuna (in water)
- 1/2 cup diced onions
- 1 pint grape tomatoes, halved
- 1/2 cup Kalamata olives, pitted
- 1 cup diced cucumber
- 3 tablespoons capers, drained
For the Vinaigrette
- 3 tablespoons freshly squeezed lemon juice
- 1/4 cup olive oil
- 2 tablespoons plain yogurt
- 1/2 teaspoon Dijon mustard
- 1/4 teaspoon garlic powder
- 1 teaspoon sea salt
- 1/4 teaspoon ground black pepper
- 1 tablespoon chopped parsley
Instructions
To Make the Vinaigrette
- Whisk together the vinaigrette ingredients.
To Make the Pasta Salad
- Cook the pasta according to package directions until al dente. Rinse in cold water.
- Combine all the ingredients in a large bowl. Add the vinaigrette and toss well to combine. Serve (See Note)
Notes
- Swap Proteins: Instead of tuna, you can used canned salmon, canned chicken or choose any beans or legumes such as lentils, chickpeas or beans.
- Swap Greek Yogurt: Instead of plain Greek yogurt, use sour cream or light mayonnaise. You can also use plant-based, dairy-free yogurt like almond milk yogurt.
- Plant-Based Protein: Make his salad vegetarian or vegan by swapping the tinned tuna for beans such as chickpeas or cannellini beans.
- Making Ahead: This delicious pasta salad can be made 1 to 2 days in advanced and stored in an airtight container in the refrigerator. As the noodles absorb the flavorful lemony dressing, they may seem a bit dry. Drizzle a bit of oil and toss the salad to bring it back to its former creamy glory.
- Storage: You can store the tuna pasta salad in one large airtight container or meal prep it into individual servings and store it in the refrigerator for 3 to 4 days.
Nutrition
Leave a Reply