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Tuna Pasta Salad

Delicious Tuna Pasta Salad for a Fresh Mediterranean Boost

Savor this Tuna Pasta Salad, a high-protein dish with vibrant vegetables and a creamy dressing without mayo, perfect for any occasion.
Prep Time 15 minutes
Cook Time 10 minutes
Chill Time 1 hour
Total Time 1 hour 25 minutes
Servings: 4 servings
Course: Salads
Cuisine: Mediterranean
Calories: 350

Ingredients
  

For the Salad
  • 8 oz Whole Wheat Pasta Swap for gluten-free pasta if needed.
  • ½ medium Red Onion Soak in cold water for a milder taste.
  • 1 cup Cherry Tomatoes Regular diced tomatoes can be used instead.
  • ¼ cup Sun-Dried Tomatoes Consider rehydrating dry-pack before using.
  • 1 medium Red Bell Pepper Feel free to use any color bell pepper.
  • 2 tablespoon Capers Optional; omit if they’re not on hand.
  • ¼ cup Fresh Parsley or Basil Basil can beautifully replace parsley.
  • 1 can Canned Albacore Tuna Any canned tuna will work.
For the Dressing
  • 1 cup Nonfat Plain Greek Yogurt Regular yogurt works too.
  • 1 tablespoon Lemon Zest Fresh lemon juice is ideal, but bottled is fine.
  • 1 tablespoon Honey Substitute with maple syrup for a vegan option.
  • 1 tablespoon Dijon Mustard Yellow mustard is a quick backup.
  • 1 teaspoon Kosher Salt Adjust to taste.
  • 1 teaspoon Ground Black Pepper Adjust to taste.
  • 1 teaspoon Dried Oregano Italian seasoning can stand in if needed.

Equipment

  • large pot
  • colander
  • Mixing Bowl
  • Spatula
  • paper towel

Method
 

Step-by-Step Instructions
  1. Cook the Pasta: Bring a large pot of salted water to a vigorous boil. Add whole wheat pasta and cook according to package instructions until al dente, approximately 8–10 minutes. Drain in a colander and rinse with cold water to stop cooking. Set aside to cool completely.
  2. Prepare the Red Onion: Soak red onion in a bowl of cold water for at least 5 minutes. Drain and pat dry.
  3. Whisk the Dressing: In a mixing bowl, whisk together Greek yogurt, lemon zest, lemon juice, honey, Dijon mustard, kosher salt, oregano, and black pepper until smooth.
  4. Combine the Vegetables: In a mixing bowl, combine cherry tomatoes, sun-dried tomatoes, red bell pepper, red onion, capers, and fresh parsley. Toss gently.
  5. Mix in the Pasta: Add the cooled pasta to the vegetable mixture and pour in the dressing. Gently fold to combine.
  6. Flake the Tuna: Drain canned tuna and flake into large chunks. Fold gently into the salad.
  7. Chill and Serve: Cover Salad and refrigerate for at least 1 hour before serving.

Nutrition

Serving: 1servingCalories: 350kcalCarbohydrates: 40gProtein: 25gFat: 10gSaturated Fat: 3gPolyunsaturated Fat: 2gMonounsaturated Fat: 5gCholesterol: 40mgSodium: 500mgPotassium: 600mgFiber: 5gSugar: 4gVitamin A: 15IUVitamin C: 30mgCalcium: 8mgIron: 10mg

Notes

Pasta should be cooked al dente and cooled fully; soak onions for a milder flavor. Chill for best flavor.

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