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Tuna Pasta Salad

tuna pasta salad

Tuna Pasta Salad

5 from 2 votes
This tuna pasta salad is loaded with colorful veggies, high protein noodles and high quality tuna. All tossed in a yogurt cream sauce that is sure to wow your next bbq. Easy to make and great for leftovers, this pasta salad is a must have on your summer menu.
This tuna pasta salad is loaded with colorful veggies, high protein noodles and high quality tuna. All tossed in a yogurt cream sauce that is sure to wow your next bbq. Easy to make and great for leftovers, this pasta salad is a must have on your summer menu.
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tuna pasta salad

Why you'll love this recipe

  • Loaded with a colorful array of fresh veggies for a nutritional punch.
  • This tuna pasta salad is a protein powerhouse at 20g of protein per serving.
  • Great for meal prep, bbq’s and large families.
  • Can be customized to your tastes and preferences. 
  • Using chickpea noodles makes this naturally gluten-free. 

This tuna pasta salad is a classic made even better. I love pasta salads because you can do so much with them and really add whatever your heart desires. This one is bright and colorful with an abundance of veggies, high quality tuna, and chickpea noodles for extra protein, all tossed in a herby, creamy Greek yogurt sauce. I bring this to a summer bbq at least once a year and every time I do, I leave with a empty bowl! 

tuna pasta salad

Tuna Pasta Salad

Every pasta salad needs a few things. First up…noodles! I used Banza rotini chickpea noodles to make this even higher in protein but you can swap that out for any other noodle you prefer, just be sure to follow the cooking instructions. 

Next up, veggies. I added red onion, celery, bell pepper, tomato, cucumbers, and peas. All of these give a beautiful crunch to the salad, not mention the abundance of vitamins and minerals you’re getting without even feeling like you’re eating veggies. This salad is great for you, and leaves you feeling great too. Feel free to swap things out to your liking.

Last, but not least, tuna! I only use Wild Planet Tuna. It’s the best quality and you can really tell in the taste. Use your favorite, but if you can find this one, it’s worth the price point and I highly recommend it. 

Tuna Pasta Salad-43

Is this gluten and dairy free?

The tuna pasta salad is gluten-free if using Banza chickpea noodles or any other gluten-free alternative. Check your noodles to ensure they are gluten-free if going that route.

This recipe has Greek yogurt, low fat mayo, and parmesan cheese so is not dairy-free. You always have the option to swap those out for non-dairy alternatives but I have not tried it so can’t say how it would be. With so many non-dairy alternatives out there, I’m sure it would be just as good!

tuna pasta salad

Ingredients and Substitutes:

These are the main ingredients and substitutions. See recipe card below for full ingredients list and instructions for this tuna pasta salad recipe.

Chickpea Pasta: this recipe is high in protein due to the use of chickpea pasta which is much higher than typical noodles. You can use any other type of noodle but note the protein may lower. 

Vegetables: in this salad, we’re using red onion, celery, red bell pepper, cherry tomatoes, cucumber, and peas. Feel free to omit or add to your preference. 

Tuna: I am using Wild Planet Tuna. It’s all I use and I highly recommend it. You can use your favorite drained canned tuna. 

Greek Yogurt: I am using Fage non-fat plain Greek yogurt. Use any you prefer but I find Fage is the creamiest and least tangy. 

Low-fat mayo: any kind works for this or use full fat for even more flavor. 

Parmesan cheese: I prefer freshly grated for the best flavor. 

Dijon Mustard: this adds a ton of flavor to the dressing. 

Herbs and spices: Fresh dill, salt and pepper is all you need. Adds so much flavor to the salad.

Lemon Juice: I always prefer fresh squeezed but store bought is ok too and used a lot here since lemons are extremely expensive in Alaska. 

How to make this tuna pasta salad:

Cook the pasta

Cook the pasta: Bring a large pot of salted water to a boil. Add the pasta and cook according to the package instructions until al dente. Once cooked, drain the pasta and rinse under cold water to cool it down. Set aside.

Prepare the dressing

In a medium bowl, combine the non-fat Greek yogurt, low-fat mayonnaise, grated Parmesan cheese, Dijon mustard, and lemon juice. Stir well to combine. Season with salt and pepper to taste.

Make your salad

tuna pasta salad

In a large mixing bowl, combine the cooked pasta, celery, chopped red onion, halved cherry tomatoes, bell pepper, peas, chopped cucumber, fresh dill and tuna. Top with the yogurt dressing and mix well to combine and evenly coat the ingredients. 

tuna pasta salad

Serve!

Serve immediately or cover the bowl with plastic wrap and refrigerate prior to serving, to allow the flavors to meld together further. When ready to serve, give the salad a good stir, then transfer it to a serving platter or individual plates. If desired, garnish with chopped fresh parsley. I prefer this dish at room temp vs. straight out of the fridge. 

tuna pasta salad

Serving notes!

This recipe makes a total of 8 servings weighing approximately 185 grams each. Up the protein by adding an additional can of tuna! 

If you like this recipe be sure to check out some of our other easy summer recipes!

Yields

Servings 8 servings
Calories 218kcal

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“ohsnapmacros Tuna Pasta Salad

tuna pasta salad
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Tuna Pasta Salad

This tuna pasta salad is loaded with colorful veggies, high protein noodles and high quality tuna. All tossed in a yogurt cream sauce that is sure to wow your next bbq. Easy to make and great for leftovers, this pasta salad is a must have on your summer menu.
5 from 2 votes
Prep Time 15 minutes
Cook Time 15 minutes
Course Appetizer, Main Course, Salad, Side Dish
Servings 8 servings
Calories 218 kcal

Ingredients
  

  • 8 oz rotini chickpea pasta
  • 2 cans (5 oz) tuna in water, drained and flaked
  • 1/4 cup red onion chopped
  • 1/4 cup celery chopped
  • 1/4 cup red bell pepper chopped
  • 1 cup cherry tomatoes halved
  • 1 cup cucumber chopped
  • 1/2 cup frozen peas thawed
  • 2 Tbsp. fresh dill chopped
  • 1 cup non-fat plain Greek yogurt 224g
  • 1/4 cup low-fat mayonnaise 60g
  • 1/4 cup parmesan cheese grated
  • 1 Tbsp. Dijon mustard
  • 1 Tbsp. lemon juice
  • salt and pepper to taste

Optional

  • fresh parsley for garnish

Instructions
 

  • Cook the pasta: Bring a large pot of salted water to a boil. Add the pasta and cook according to the package instructions until al dente. Once cooked, drain the pasta and rinse under cold water to cool it down. Set aside.
  • In a medium bowl, combine the non-fat Greek yogurt, low-fat mayonnaise, grated Parmesan cheese, Dijon mustard, and lemon juice. Stir well to combine. Season with salt and pepper to taste.
  • In a large mixing bowl, combine the cooked pasta, celery, chopped red onion, halved cherry tomatoes, bell pepper, peas, chopped cucumber, fresh dill and tuna. Top with the yogurt dressing and mix well to combine and evenly coat the ingredients. 
  • Serve immediately or cover the bowl with plastic wrap and refrigerate prior to serving, to allow the flavors to meld together further. 
  • When ready to serve, give the salad a good stir, then transfer it to a serving platter or individual plates. If desired, garnish with chopped fresh parsley.

Notes

  • 8 servings at 185 g each for a total of 1500g.
  • Replace chickpea noodles with pasta of choice but note the protein will change.
  • High quality tuna (I use Wild Planet) really enhances this dish.
  • Swap out veggies for any of your choosing!

Nutrition

Serving: 1servingCalories: 218kcalCarbohydrates: 23gProtein: 20gFat: 6gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gCholesterol: 20mgSodium: 312mgPotassium: 501mgFiber: 4gSugar: 3g
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HI ! I AM
Danielle.

I am not a registered dietitian or a macro coach, I am a wife and mom to two beautiful little girls on a journey to feel my best inside and out! My goal is to bring you recipes to help you do the same!

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3 Responses

  1. 5 stars
    Made this to bring to work for lunch and it has been such an easy, delicious and filling addition to my lunch rotation!

  2. 5 stars
    Just made this and it was so easy and so delicious. Perfect side or main dish for this summer. Can’t wait to bring it to the next bbq!

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