Mediterranean Tuna Pasta Salad
This Tuna Pasta Salad is a balanced, nutrient-dense lunch designed for busy schedules and post-workout recovery. By using whole wheat pasta, we increase the fiber content, which helps sustain energy levels throughout the afternoon. The combination of canned tuna and light mayonnaise provides a high-protein profile—delivering 42g of protein per serving—while the extra virgin olive oil adds healthy monounsaturated fats. Cherry tomatoes offer a burst of freshness and acidity that cuts through the creaminess of the dressing. It is a practical, no-fuss meal that holds up exceptionally well in the fridge, making it an ideal candidate for batch cooking or quick meal prep. Expect a satisfying, chewy texture from the pasta paired with crisp, juicy tomatoes and a savory, light dressing.
Nutrition (per serving)
Calories
450
Protein
42 g
Carbs
44 g
Fat
11 g
Ingredients
- 150 g (about 1.5 cups dry) Whole wheat pasta (penne or fusilli)
- 260 g (2 standard 130g cans) Canned tuna in water, drained
- 150 g (about 1 cup) Cherry tomatoes, halved
- 40 g (about 3 tablespoons) Light mayonnaise
- 10 ml (2 teaspoons) Extra virgin olive oil
- 2 g (1/2 teaspoon) Salt
- 1 g (1/4 teaspoon) Black pepper
Instructions
- Bring a large pot of salted water to a rolling boil over high heat.
- Add the whole wheat pasta to the boiling water and cook according to package instructions, typically 8–10 minutes, until al dente.
- While the pasta cooks, drain the canned tuna thoroughly using a fine-mesh sieve or by pressing the lid into the can to remove excess liquid.
- In a medium mixing bowl, whisk together the light mayonnaise, extra virgin olive oil, salt, and black pepper until smooth.
- Drain the cooked pasta and rinse briefly under cold running water to stop the cooking process and prevent clumping.
- Transfer the drained pasta to a large mixing bowl. Add the flaked tuna and halved cherry tomatoes.
- Pour the dressing over the pasta mixture and toss gently with a spatula or large spoon until all ingredients are evenly coated.
- Serve immediately at room temperature or cover and refrigerate for at least 30 minutes to allow the flavors to meld.
Pro tips
- To boost protein further, stir in 50g of cooked chickpeas or a sliced hard-boiled egg.
- For a budget-friendly swap, replace cherry tomatoes with finely diced cucumber or canned corn.
- Avoid overcooking the pasta; whole wheat pasta can turn mushy quickly, so test for doneness a minute before the package recommendation.
- Always drain the tuna well; excess water in the can will make the dressing runny and dilute the flavor.
- If meal prepping, keep the dressing separate and toss just before eating to maintain the best texture.
Storage & reheating
Store in an airtight container in the refrigerator for up to 3 days. This dish is best served chilled or at room temperature; do not reheat, as the mayonnaise will separate and the tomatoes will lose their texture.
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Frequently asked questions
Can I use regular pasta instead of whole wheat?
Yes, you can use regular semolina pasta, though you will lose the extra fiber benefit and the glycemic index of the meal will be higher.
Is this salad suitable for freezing?
No, freezing is not recommended. The texture of the tomatoes, pasta, and mayonnaise-based dressing will degrade significantly upon thawing.
How can I make this lower in fat?
You can replace the mayonnaise with an equal amount of non-fat Greek yogurt to reduce the fat content while maintaining a creamy texture.
