Tuna Pasta Salad

Bright, creamy, and packed with Mediterranean flavor, this Tuna Pasta Salad is a refreshing twist on the classic. Made without mayonnaise, it uses tangy Greek yogurt and lemon to create a light yet satisfying dressing. With hearty pasta, protein-rich tuna, and vibrant vegetables, it’s ideal for meal prep, potlucks, or a wholesome lunch any day of the week.

Why You’ll Love This Recipe

This Tuna Pasta Salad is a delicious, nutritious, and versatile dish that’s perfect for warm weather or any time you need a no-fuss meal. It’s loaded with fiber-rich whole wheat pasta, protein-packed tuna, and fresh ingredients like cherry tomatoes, herbs, and sun-dried tomatoes. The yogurt-based dressing is light yet flavorful, offering a creamy texture without the heaviness of mayonnaise. Whether you’re preparing it in advance or serving it fresh, this salad delivers big flavor with minimal effort.

ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

For the Tuna and Pasta:

• 8 ounces uncooked whole wheat pasta (shells, rotini, or elbow)

• 1/2 cup finely diced red onion (about 1 small)

• 1 pint cherry tomatoes, halved

• 1/2 cup chopped sun-dried tomatoes

• 1 red bell pepper, diced

• 3 tablespoons capers, rinsed and drained (optional)

• 3 tablespoons chopped fresh parsley or 1/4 cup chopped fresh basil

• 3 (4-ounce) cans wild caught albacore tuna

For the Dressing:

• 2/3 cup nonfat plain Greek yogurt

• Zest and juice of 1 medium lemon (about 1 teaspoon zest and 1/4 cup juice)

• 2 teaspoons honey

• 1/2 teaspoon Dijon mustard

• 1 1/2 teaspoons kosher salt, plus more to taste

• 1/2 teaspoon dried oregano

• 1/2 teaspoon ground black pepper, plus more to taste

directions

1. Cook the pasta in well-salted water according to package directions until al dente. Drain, rinse with cold water, and allow it to drain fully.

2. While the pasta cooks, soak the diced red onion in cold water for 5 minutes to reduce sharpness. Drain and pat dry.

3. In a bowl, whisk together the Greek yogurt, lemon zest and juice, honey, Dijon mustard, kosher salt, oregano, and black pepper to form the dressing.

4. In a large mixing bowl, combine the cherry tomatoes, sun-dried tomatoes, red bell pepper, soaked red onion, capers (if using), and chopped herbs.

5. Add the drained pasta and dressing to the bowl. Stir gently to coat all ingredients evenly.

6. Flake the tuna into large chunks and fold it in gently to maintain texture.

7. Taste and adjust the seasoning with additional salt and pepper if needed.

8. Chill the salad for at least 1 hour before serving to allow flavors to meld. Serve cold or at room temperature.

Servings and timing

• Servings: 6–8 servings

• Prep Time: 30 minutes

• Cooking Time: 10 minutes

• Total Time: 1 hour 45 minutes

• Calories per serving: 310 kcal

Variations

• Add Grains: Swap pasta for quinoa or farro for a different texture and added nutrition.

• Dairy-Free Option: Use a dairy-free yogurt alternative for a completely dairy-free version.

• Add Crunch: Toss in sliced cucumbers or celery for added freshness and texture.

• Make It Spicy: Add a pinch of red pepper flakes or a few chopped pepperoncini for heat.

• Herb Swap: Try dill, cilantro, or chives in place of parsley or basil for a flavor twist.

storage/reheating

Storage: Store the salad in an airtight container in the refrigerator for up to 4 days. The flavor improves as it sits.

Reheating: This dish is best served cold or at room temperature. No reheating is needed.

FAQs

Can I use a different type of tuna?

Yes, chunk light tuna or skipjack can be used, but wild albacore offers the best flavor and texture.

Is this recipe gluten-free?

Not as written, but you can easily make it gluten-free by using gluten-free pasta.

Can I make this salad in advance?

Absolutely. In fact, it tastes better after chilling for a few hours, making it perfect for meal prep.

What can I use instead of Greek yogurt?

Sour cream or a plant-based yogurt alternative will work if you’re avoiding dairy.

How do I keep the pasta from sticking after cooking?

Rinse the pasta with cold water and toss it with a little olive oil if preparing ahead of time.

Can I add extra protein?

Yes, chopped hard-boiled eggs or chickpeas make great additions for extra protein.

What’s the best pasta shape for this salad?

Rotini, shells, and elbows hold the dressing well and provide a good bite in each forkful.

Do I have to include capers?

No, they are optional but add a briny pop of flavor that complements the tuna and lemon.

How long does this salad stay fresh?

It keeps well in the fridge for up to 4 days, making it ideal for lunches or quick dinners.

Can I serve this warm?

It’s designed to be served cold or at room temperature, but it can be gently warmed if preferred.

Conclusion

Tuna Pasta Salad is a light yet satisfying dish that brings together nutritious ingredients with bold Mediterranean flavor. Mayo-free and packed with texture, it’s the perfect go-to for lunch, meal prep, or gatherings. Easy to make and endlessly customizable, this recipe is sure to become a staple in your kitchen.

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