Mediterranean Tuna Pasta Salad
Quick and easy, this no-mayo tuna pasta salad is filled with all of the flavours of the Mediterranean!
Pasta salad and tuna salad are classic lunch dishes, so I decided to mix things up and create a combo of the two! Although classic tuna salad and pasta salad are made with mayonnaise, this Mediterranean-inspired tuna pasta salad is made with a light and bright lemon garlic dressing, while being packed full of protein and vegetables at the same time.
Although pasta salad is not always considered a “healthy” option, I can assure you that it is. Not only is pasta salad almost always made solely of real food but, when ingredients are chosen with care, pasta is actually an incredibly healthy option.
Is Pasta Salad Healthy?
Nutritionally speaking, pasta is a source of carbohydrate and is made by mixing durum wheat flour, water and/or eggs to create a dough that is formed into sheets or shapes and cooked in boiling water. Pasta is a form of complex carbohydrate and, when paired with vegetables, protein and healthy fat, can easily be used to create a well-balanced meal and this tuna pasta salad is a perfect example of just that.
Although the ingredients in this pasta salad recipe are simple, when combined they help to create a well-balanced meal. The tuna in this recipe helps to provide some protein and healthy fats, while the vegetables help to increase the fibre content, and the inclusion of olive oil and feta cheese help to add some additional healthy fats and flavour at the same time.
How to Make Tuna Pasta Salad
Pasta salad is really easy to make and this tuna pasta salad recipe is just as easy to make, if not easier. Here’s how you make it:
- Cook the pasta to al dente,
- Chop the vegetables,
- Prepare the dressing,
- Combine the canned tuna, pasta, vegetables and cheese,
- Cover with dressing and toss to combine,
- That’s it!
Although this pasta salad recipe is made with penne pasta, you can really use any type of pasta that you like. For the best results, try to use a form of pasta that is bite-size such as macaroni, fusilli, rotini or bows.
Tuna Pasta Salad No Mayo
Packed full of fibre, protein and healthy fats, this recipe is a well-balanced meal that stores well in the fridge for a quick, easy and healthy lunch. Whip up a batch of this pasta salad recipe today and you’ll have a healthy meal ready to go whenever you need it.
More Mediterranean Salad Recipes:
Made with penne pasta and packed full of vegetables, this Mediterranean tuna pasta salad is a well-balanced and healthy meal.
- 200 grams penne pasta, dry (about 2 cups)
- 1 can water-packed tuna, strained
- 1 cup cherry tomatoes, halved
- 1/2 cucumber, halved and sliced
- 1/2 red bell pepper, thinly sliced
- 1/4 red onion, thinly sliced
- 120 grams feta cheese (about 1/2 cup)
- 10 kalamata olives, pitted and sliced
- 1/4 cup parsley, minced
- 1/4 cup olive oil
- 1/2 lemon, juiced
- 1 teaspoon Dijon mustard
- 1 clove garlic, grated
- 1/2 teaspoon oregano, dried
- 1/4 teaspoon salt
- 1 pinch black pepper
- Bring a large pot of salted water to a boil, add pasta and cook to al dente, according to package directions. Once cooked, strain, rinse with cold water to cool and set aside.
- Meanwhile, in a small bowl or jar, combine the dressing ingredients, whisk together and set aside.
- Once the pasta has cooled, return to the pot, cover with dressing, add tuna, cherry tomatoes, cucumber, bell pepper, red onion, olives and parsley and toss to combine.
- Top with crumbled feta cheese and season with additional salt and pepper to taste.
- This salad can be served immediately or stored in the fridge for up to 3 days.
- Serving Size: 1 serving
- Calories: 493 calories
- Sugar: 6 grams
- Fat: 25 grams
- Carbohydrates: 47 grams
- Fiber: 4 grams
- Protein: 22 grams
Keywords: cold, healthy, easy