Tuna Pasta Salad – WellPlated.com


If “light,” “bright,” and “I need a second helping, please!” don’t come to mind when you think of canned tuna, it’s because you haven’t made this Tuna Pasta Salad yet.

A white bowl of tuna pasta salad

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A tuna pasta salad with veggies, a duo of fresh and sun-dried tomatoes, fresh herbs, and a lemony Greek yogurt dressing, this creamy tuna pasta salad (like this Shrimp Pasta Salad) punches above its weight.

Standard pasta salads fill me with dread.

I’ve had enough bland, goopy, and ho-hum piles of mayo-slicked pastas to last me the rest of this life and into the next (same with all but this spectacular Healthy Potato Salad).

However, I will cheer for this Mediterranean tuna pasta salad to be a part of every summer cookout.

If you are still hesitant about canned tuna, please give this recipe (and this reader favorite Chickpea Tuna Salad) a try.

Paired with bold, citrusy, and briny ingredients, canned tuna can actually taste good.

It’s budget-friendly and good for you too.

Creamy tuna pasta salad in a bowl

How to Make Tuna Pasta

Inspired by similar bright Mediterranean ingredients that are so yummy in Italian Tuna Saladthis creamy tuna pasta salad will redeem soggy, bland pasta salads (and poor canned tuna experiences) of the past.

It’s a great make-ahead pasta salad for parties and cookouts, and you can enjoy it for nutritious lunches and dinners too.

  • Tuna pasta salad tastes even better a few hours after it is made, so you can prep it in advance of a gathering.
  • It’s also healthy (this is a tuna pasta salad without mayo) and filling (thank you whole grains and protein), making it a nice choice for meal-prep lunches.
A cutting board with vegetables

The Ingredients

  • Pasta. The addition of whole wheat pasta makes this salad a hearty, tasty, crowd-pleaser. Use shapes that are perfect for capturing the dressing too.

Choosing a Pasta Shape

For creamy pasta salad, I recommend using a small, whole wheat pasta noodle that will capture the sauce, such as shells, orecchieti, or rotini. You can also use elbow macaroni to make this into a tuna macaroni salad.

  • Tuna. Canned tuna is an easy and nutritious way to add protein, healthy fats, and vitamins. I prefer to use wild caught albacore tuna, as it has a firmer texture and milder flavor.

Substitution Tip

You can also use fresh tuna in this recipe. Cook and flake it, then use it in this recipe as directed. (For another seafood-based salad with fresh fish, don’t miss Salmon Salad.)

  • Red Onion. Adds a pleasant bite to the salad.
  • Tomatoes, 2 Ways. A mix of cherry tomatoes and sun-dried tomatoes creates the ideal Mediterranean-inspired combination. The juicy cherry tomatoes burst with sweetness, and the sun-dried tomatoes add rich, concentrated flavor.
  • Red Bell Pepper. For a crisp, fresh element.
  • Capers. While optional, I highly recommend adding capers to your tuna salad. They bring just the right about of salty, briny flavor.
  • Fresh Parsley. What’s a Mediterranean tuna salad without fresh herbs? You can use fresh parsley or basil.
  • Greek Yogurt Dressing. This salad uses a light and bright Greek yogurt dressing with lemon, honey, mustard, and spices. Black pepper, salt, and dried oregano are what spices go with tuna pasta and this Greek yogurt dressing.

What About Mayo?

It isn’t the healthiest option to put mayo in tuna salad, as mayo adds excess calories and fat without nutritional benefit. Greek yogurt provides the same creamy goodness, but is lower in calories and high in protein.

If you prefer to make this salad using mayo instead, see the “Recipe Variations” section below.

The Directions

Pasta noodles in a glass bowl
  1. Cook, drain, and rinse the pasta.
Lemon zest being whisked into a bowl of dressing
  1. Whisk the dressing ingredients together.
Vegetables and herbs in a bowl
  1. Add the tomatoes, onion, bell pepper, capers, and parsley to a large bowl.
Dressing being added to a bowl of noodles
  1. Stir in the pasta and dressing.
Healthy tuna pasta salad in a glass bowl
  1. Flake the tuna into the bowl, tossing to combine. Refrigerate for at least 1 hour. ENJOY!
A white bowl of easy tuna pasta salad

Storage Tips

  • To Store. Refrigerate leftover pasta salad in an airtight storage container for up to 2 days.

Meal Prep Tip

Up to 1 day in advance, chop the tomatoes, onion, bell pepper, and herbs. Refrigerate each ingredient in a separate airtight storage container.

What to Serve with Tuna Pasta Salad

The best tuna pasta salad in a white bowl

Recipe Variations

This tuna pasta salad recipe is flexible.

  • Stir in other fresh veggies, such as finely chopped broccoli or cauliflower, or diced celery.
  • I don’t put eggs in tuna salad, but you could add diced hard-boiled eggs if you like.
  • This is a tuna pasta salad without peas, as I felt they distracted from the other Mediterranean elements. That said, feel free to take a note from this Italian Farro Salad and toss them in if you like.

If you insist on making a tuna pasta salad with mayo, you can swap up to half of the Greek yogurt for it. You may want to add extra lemon since Greek yogurt is tangy.

Recommended Tools to Make this Recipe

  • Citrus Juicer. Juicing lemons and limes has never been easier.
  • Salad Tongs.These are perfect for serving salads and more.
  • Mixing Bowls. Ideal for preparing salads and even salad dressings.

The Best Mixing Bowls

This set of stackable glass mixing bowls can do it all! Use them for mixing, storage, and even microwaving.

A white bowl of tuna pasta salad

Did you make this recipe?

Let me know what you thought!

Leave a rating below in the comments and let me know how you liked the recipe.

Tuna noodle pasta salad, you’ve got a fresh, new look!

Frequently Asked Questions

Can I Make Gluten Free Tuna Pasta Salad?

Yes, you can easily make this recipe gluten free by swapping the whole wheat pasta for a gluten free pasta.

How Can I Make My Pasta Salad Spicy?

For fans of spice, add 1/4 to 1/2 teaspoon of red pepper flakes to the Greek yogurt dressing.

Can I Swap the Tuna for a Different Canned Fish?

While we love this salad with canned tuna, you could try swapping in canned sardines or salmon instead (if you love salmon and pasta together, don’t miss my Salmon Pasta recipe).


  • 8 ounces uncooked whole wheat pasta such as shells, rotini, or elbow macaroni
  • 1/2 cup finely diced red onion about 1 small
  • 1 pint cherry tomatoes halved
  • 1/2 cup chopped sun-dried tomatoes*
  • 1 red bell pepper cored and cut into 1/4-inch dice
  • 3 tablespoons capers rinsed and drained (optional)
  • 3 tablespoons chopped fresh parsley or ¼ cup chopped fresh basil
  • 3 (4-ounce) cans wild caught albacore tuna


  • 2/3 cup nonfat plain Greek yogurt
  • Zest and juice of 1 medium lemon about 1/4 cup juice and 1 teaspoon zest
  • 2 teaspoons honey
  • 1/2 teaspoon Dijon mustard
  • 1 1/2 teaspoons kosher salt plus additional to taste
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon ground black pepper plus additional to taste

  • Cook the pasta in well-salted water to al dente according to the package instructions. Drain in a colander, then rinse with cold water to stop the cooking. Shake off as much water as possible. Let the colander with the pasta sit in the sink or on a towel to continue draining while you prepare the rest of the salad.

  • Place the red onion in a small bowl and cover with cold water. Let sit at least 5 minutes, then drain and pat dry.

  • In a small bowl or large measuring cup, whisk together the dressing ingredients: Greek yogurt, lemon zest (zest it right into the bowl), lemon juice, honey, Dijon, salt, oregano, and pepper.

  • In a large serving bowl, place the cherry tomatoes, sun-dried tomatoes, bell pepper, onion, capers, and parsley.

  • Shake the pasta once more, then add it to the bowl.

  • Top with the dressing and stir gently to combine.

  • Flake the tuna into the bowl in big pieces, then toss gently to combine. Taste and adjust the seasoning as desired (depending upon your tuna, you may need a few additional good pinches of salt).

  • For the best taste, refrigerate at least 1 hour before serving to allow the flavors to marry and develop. Enjoy directly from the fridge or at room temperature.

  • *You can use either dry-packed or oil-packed sun-dried tomatoes. For dry-packed, rehydrate them by covering them with very hot water and letting soak for 5 minutes, then drain and pat dry. For oil-packed, use a paper towel to blot of excess oil first.
  • TO STORE: Refrigerate leftover pasta salad in an airtight storage container for up to 2 days.

Serving: 1(of 6)Calories: 275kcalCarbohydrates: 38gProtein: twenty threegFat: 3gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gTrans Fat: 1gCholesterol: 25mgPotassium: 734mgFiber: 6gSugar: 11gVitamin A: 1278IUVitamin C: 51mgCalcium: 65mgIron: 2mg

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