TUNA PASTA SALAD
Tuna Pasta Salad is a delicious, protein-rich dish that combines the heartiness of whole wheat pasta with the freshness of cucumber and the creaminess of Greek yoghurt. This dish is a lighter alternative to traditional tuna salad, offering a healthier take with high-protein tuna, fibre-rich pasta and a satisfying crunch from fresh vegetables. Perfect for lunch, dinner or meal prep, this salad is easy to prepare and requires minimal ingredients. Whether you’re looking for a post-workout meal, a refreshing summer dish or a quick meal on busy days, this recipe is a fantastic option. Serve it chilled or at room temperature and pair it with fresh greens or whole-grain crackers for an even more balanced meal. It’s a simple yet nourishing recipe that delivers both flavour and nutrition in every bite.
RECIPE CATEGORY
Lunch, Dinner, Entrée, Side
SERVING SIZE
1
CUISINE
Mediterranean, American
PREPARATION/TECHNIQUES
Boil, No-Cook, One-Pot Wonders
OCCASION/HOLIDAY
Meal Prep, Picnic, Light Lunch, Summer, Family Gathering
SPECIAL CONSIDERATION/DIETARY CONCERNS
Healthy, High Protein, Quick & Easy, Low Fat, Gluten-Free Option
DISH TYPE
Pasta Salad, Cold Salad
INGREDIENTS
The following are the ingredients we need to prepare this tuna pasta salad.
- 50g whole wheat pasta, cooked
- ½ can (60g) tuna in water, drained
- ¼ cucumber, diced
- 1 tbsp Greek yoghurt (or mayonnaise)
- Salt & pepper, to taste
FULL NUTRITIONAL INFORMATION (PER SERVING)
- Calories: 270
- Protein: 30g
- Carbohydrates: 32g
- Fibre: 5g
- Fat: 5g
- Saturated Fat: 1g
- Sodium: 220mg
- Sugar: 2g
PREPARATION
Here is a step-by-step guide to preparing this tuna pasta salad.
- Cook The Pasta: Boil the whole wheat pasta according to package instructions. Drain and let it cool.
- Dice The Cucumber: Cut the cucumber into small cubes for a fresh, crisp texture.
- Prepare The Tuna: Drain the canned tuna and break it apart into smaller chunks.
- Combine The Ingredients: In a large bowl, mix the cooked pasta, tuna, diced cucumber and Greek yoghurt.
- Season To Taste: Add salt and pepper and stir until everything is evenly coated.
- Serve Chilled Or At Room Temperature: Enjoy immediately or refrigerate for 10-15 minutes for a cooler, more refreshing taste.
PREP TIME
5 minutes
COOKING TIME
10 minutes
TIPS
Here are some helpful tips for you when making this tuna pasta salad.
- Use Cold Pasta For Best Texture: Allowing the pasta to cool before mixing prevents it from becoming mushy.
- Adjust The Creaminess: Add more or less Greek yoghurt based on your preference.
- Use Fresh Tuna If Available: Cooked and shredded fresh tuna adds a richer flavour.
- Enhance With Herbs: Fresh dill or parsley adds a refreshing twist to the salad.
- Meal Prep Friendly: Make a batch in advance and store portions for easy grab-and-go meals.
VARIATIONS
- Spicy Kick: Add a pinch of red pepper flakes or chopped jalapeños.
- Extra Protein: Mix in a boiled egg or additional tuna for a heartier meal.
- Crunchy Addition: Toss in diced bell peppers or red onions for extra texture.
- Cheesy Twist: Stir in a sprinkle of feta or parmesan cheese for added depth.
- Gluten-Free Option: Use gluten-free pasta to cater to dietary needs.
PREPPING AND STORAGE
- Refrigeration: Store in an airtight container in the fridge for up to 3 days. Serve cold or let sit at room temperature before eating.
- Freezing: Not recommended, as yoghurt and pasta may change texture after thawing.
- Meal Prep Tip: Keep the dressing separate and mix before serving for the freshest taste.