Healthy Tuna Pasta Salad
Elevate your lunchtime routine with this vibrant and nutritious Healthy Tuna Pasta Salad! Bursting with colorful veggies like cherry tomatoes, cucumber, and red bell pepper, combined with tender whole-grain pasta and protein-packed tuna, this recipe strikes the perfect balance of flavor and health. A zesty homemade dressing made with olive oil, lemon juice, Dijon mustard, and a touch of honey brings everything together in a light, refreshing finish. Ideal as a make-ahead meal or a quick 25-minute lunch, this salad is low in calories, high in nutrients, and utterly satisfying. Serve it fresh or chilled for a deliciously wholesome meal that’s perfect for meal prepping or sharing with friends.
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Recipe Information
Ingredients
- 250 grams Whole-grain pasta (penne or rotini)
- 2 cans Canned tuna in water, drained
- 200 grams Cherry tomatoes, halved
- 1 medium Cucumber, diced
- 1 medium Red bell pepper, diced
- 0.5 medium Red onion, finely diced
- 50 grams Kalamata olives, sliced (optional)
- 2 tablespoons Fresh parsley, chopped
- 3 tablespoons Extra virgin olive oil
- 2 tablespoons Lemon juice
- 1 teaspoon Dijon mustard
- 1 teaspoon Honey
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
Instructions
Bring a large pot of salted water to a boil. Add the whole-grain pasta and cook according to the package instructions until al dente. Drain and rinse the pasta under cool water to stop the cooking process. Set aside.
While the pasta is cooking, prepare the dressing. In a small mixing bowl, whisk together the olive oil, lemon juice, Dijon mustard, honey, salt, and black pepper until well combined.
In a large salad bowl, combine the drained tuna, cherry tomatoes, cucumber, red bell pepper, red onion, and olives (if using).
Add the cooked and cooled pasta to the bowl of vegetables and tuna. Gently toss to combine.
Pour the dressing over the salad, and toss again until everything is evenly coated.
Sprinkle the chopped parsley over the salad as a garnish and serve immediately, or refrigerate for up to two days in an airtight container for a chilled option.
Nutrition Facts
Calories |
442 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 14.4 g | 18% | |
| Saturated Fat | 2.3 g | 11% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 30 mg | 10% | |
| Sodium | 686 mg | 30% | |
| Total Carbohydrate | 58.2 g | 21% | |
| Dietary Fiber | 7.5 g | 27% | |
| Total Sugars | 8.2 g | ||
| Protein | 25.8 g | 52% | |
| Vitamin D | 1.7 mcg | 9% | |
| Calcium | 59 mg | 5% | |
| Iron | 3.9 mg | 22% | |
| Potassium | 752 mg | 16% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
