Healthy Tuna Pasta Salad Recipe

Healthy Tuna Pasta Salad Recipe

Healthy Tuna Pasta Salad Recipe
Healthy Tuna Pasta Salad Recipe

"This healthy tuna pasta salad is one of the best pasta salads out there. There’s no mayo in it so it’s light but at the same time filling and you can make it in just 15 minutes. How To Make Tuna Pasta Salad – Best Tips & Tricks 1. Use your favorite pasta. I made this easy tuna pasta salad with penne, but you can change them with your favorite pasta. And here are some good ideas that you can try: fusilli farfalle (ribbons) gemelli (twins) conchiglie (shells) Also, if you really want to keep it healthy, you should go for whole-wheat, or gluten-free pasta. 2. Change the veggies with your favorites My healthy tuna pasta salad contains sweetcorn, olives, capers, tomatoes and arugula, and I gotta’ tell you it’s crazy delish. But I know we all like different tastes and flavors, and the good news is that you can easily add in your favorites. Instead of arugula, you could go for lettuce, Iceberg or baby spinach. If you don’t like the tuna pasta salad with corn or tomatoes, you could try it with cucumber, bell peppers, shredded carrots, avocado, beetroot, zucchini… you name it. 3. Making this healthy tuna pasta salad for meal prep You can make it in advance, then cover and refrigerate it, without the dressing, for up to 2 days. Pour the dressing in only before serving. If you want to do meal prep for more than 2 days, you need to make the dressing ahead and keep it separate in a tight-lidded jar for up to 5 days. Then, you’ll need to cook the pasta and keep it separate in an air-tight container for up to 5 days as well. After cooking the pasta, remember to mix it with a bit of olive oil to keep it from drying up. Before serving, chop the veggies, mix everything together and that’s it really. Hard to believe it’s so easy to make a healthy and delicious meal, right? 4. You can even change the dressing If you want to change the dressing, try a yogurt or mustard-based one, and here are a few good ideas: honey-mustard, greek yogurt or lemon-mustard dressing. Any of them will fit great."

Serves4 People

Preparation Time5 min

Cooking Time10 min


  • 2 cans tuna, drained
  • 3 cups cooked pasta, mini penne
  • 1 red onion, finely sliced
  • 1 cup cherry or grape tomatoes, halved
  • 1 cup packed arugula leaves
  • 3 tablespoons capers
  • 1 cup sliced black olives
  • 1 cup sweetcorn drained
  • Ingredients for Italian dressing:
  • 1 cup olive oil, extra virgin
  1. Mix all dressing ingredients in a jar and fit the lid on tightly. Shake until well combined.

  2. Cook pasta in a large pot of boiling water according to the directions on the package.

  3. Once the pasta is cooked al dente, rinse in cold water, drain, then transfer to a large bowl.

  4. Add arugula, cherry tomatoes, onion, olives, corn, capers and tuna.

  5. Just before serving, add in the dressing and toss to coat everything well.

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This Healthy Tuna Pasta Salad does look amazing and easy to make. I do have to say that I have never had a tuna pasta salad that had lettuce or any greens in it before. I usually make it with either pasta or lettuce, but not both. It does make sense, though, to get the extra nutrients from the arugula to counter the empty carbs of the pasta. I think I am set in my ways though, and may try it without the greenery but use tri-colored pasta with the spinach and sun dried tomatoes mixed in the pasta dough.


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