A light, refreshing, and protein-packed dish, this Tuna Pasta Salad brings together tender pasta, flaky tuna, sweet peas, and a zesty homemade dressing. It’s a simple yet satisfying recipe that works just as well for a quick lunch as it does for a healthy side at gatherings or picnics.
Why You’ll Love This Recipe
I love how versatile and fuss-free this tuna pasta salad is. It’s made with pantry staples like canned tuna and pasta, yet it tastes incredibly fresh thanks to the lemony dressing and pops of peas. I can serve it over a bed of spinach for added greens or mix in other crunchy veggies when I want variety. It’s also perfect for meal prep—I just chill it ahead of time and it’s ready whenever I need it.
ingredients
(Here’s a tip: Check out the full list of ingredients and measurements in the recipe card below.)
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2 cups uncooked whole-wheat pasta (e.g. bow tie or fusilli)
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2 cans (≈170‑200 g each) tuna packed in water, drained
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1/4 cup finely chopped onion
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2/3 cup frozen peas, thawed
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4 cups fresh spinach (optional, for serving)
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2 tbsp extra-virgin olive oil
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2 tbsp lemon juice
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2 tbsp red wine vinegar
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1 tbsp Dijon mustard
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1 garlic clove, minced
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Salt and pepper to taste
directions
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I start by cooking the pasta in a large pot of boiling salted water until al dente—usually about 10–12 minutes. Then I drain it and rinse under cold water to cool it down quickly.
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While the pasta cooks, I whisk together the olive oil, lemon juice, red wine vinegar, Dijon mustard, and minced garlic in a small bowl to make the dressing. I season it with salt and pepper to taste.
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In a large bowl, I combine the cooled pasta with the drained tuna, chopped onion, and thawed peas. I pour the dressing over everything and gently toss to coat.
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If I’m serving with spinach, I either lay spinach on plates and top it with the salad or stir it directly into the salad for a heartier mix.
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I cover and refrigerate the salad for at least 2 hours to let the flavors meld together.
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Before serving, I always give it a taste and adjust the seasoning—maybe a touch more lemon juice or pepper if it needs a little extra punch.
Servings and timing
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Yield: 4 servings
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Prep Time: 15 minutes
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Cook Time: 10 minutes
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Chilling Time: 2 hours
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Total Time: 2 hours 25 minutes
Variations
When I want to mix things up, I like to swap in vegetables like chopped bell peppers, cucumber, or cherry tomatoes for extra crunch and color. Using tuna packed in oil makes it richer, but I make sure to drain it well. If I’m craving something creamier, I stir in a spoonful of mayo or Greek yogurt. And if I don’t have whole-wheat pasta, regular pasta works just fine.
storage/reheating
I store this salad in an airtight container in the fridge for up to 2–3 days. Since it’s a cold salad, there’s no need to reheat—just give it a good stir before serving to redistribute the dressing and flavors. If it dries out a bit, I splash in a little lemon juice or olive oil to freshen it up.
FAQs
What type of tuna is best for this salad?
I prefer tuna packed in water for a lighter taste, but tuna in oil gives it a richer flavor if that’s what I’m after. Either works well—just be sure to drain it thoroughly.
Can I make this salad ahead of time?
Yes, and I actually think it tastes better after chilling for a couple of hours. Making it ahead allows the flavors to meld and saves time when I need a quick meal.
How do I keep the pasta from getting soggy?
I cook the pasta until just al dente and rinse it under cold water right after draining to stop the cooking process. That helps it keep its texture even after chilling.
Is this recipe gluten-free?
Not by default, but I can easily make it gluten-free by using a certified gluten-free pasta. Everything else in the salad is naturally gluten-free.
Can I freeze tuna pasta salad?
I don’t recommend freezing it—the texture of the pasta and vegetables can become mushy after thawing. It’s best enjoyed fresh or stored in the fridge for a few days.
Conclusion
This tuna pasta salad is one of those easy, healthy, and satisfying recipes I keep coming back to. It’s flexible, flavorful, and ideal for make-ahead meals or light lunches. Whether I’m making it for myself or serving it to guests, it always hits the spot.
Print
Tuna Pasta Salad
- Prep Time: 15 minutes
- Cook Time: 10 minutes
- Total Time: 2 hours 25 minutes (including chilling)
- Yield: 4 servings
- Category: Salad
- Method: No‑cook / Cold salad
- Cuisine: American / Healthy
- Diet: Low Fat
Description
A light and flavorful salad combining tuna, pasta, vegetables, and a zesty dressing—perfect for lunch or a side dish.
Ingredients
- 2 cups uncooked whole‑wheat pasta (e.g. bow tie or fusilli)
- 2 cans (≈170‑200 g each) tuna packed in water, drained
- 1/4 cup finely chopped onion
- 2/3 cup frozen peas, thawed
- 4 cups fresh spinach (optional, for serving)
- 2 tbsp extra‑virgin olive oil
- 2 tbsp lemon juice
- 2 tbsp red wine vinegar
- 1 tbsp Dijon mustard
- 1 garlic clove, minced
- Salt and pepper to taste
Instructions
- Cook the pasta in a large pot of boiling salted water until al dente (about 10‑12 minutes depending on pasta). Drain and rinse under cold water to stop cooking.
- Meanwhile, in a small bowl, whisk together olive oil, lemon juice, red wine vinegar, Dijon mustard, and minced garlic to make the dressing. Season with salt and pepper.
- In a large mixing bowl, combine the cooked pasta, drained tuna, chopped onion, and thawed peas. Pour the dressing over and toss gently to coat everything evenly.
- If using spinach, arrange spinach on serving plates and top with the tuna pasta salad—or simply mix spinach into the salad if you prefer.
- Cover the salad and refrigerate for at least 2 hours to chill and allow flavors to meld.
- Before serving, taste and adjust seasoning with more salt, pepper, or lemon if needed.
Notes
- You can swap in other vegetables you like (e.g. bell peppers, cucumber, cherry tomatoes) for extra color and crunch.
- Use tuna packed in oil if you prefer richer flavor, but drain well.
- Whole‑wheat pasta adds fiber; regular pasta works too if that’s what you have.
- This salad can be made ahead and stored in the fridge for up to 2‑3 days; stir again before serving.
- For a creamier version, stir in a spoonful of mayonnaise or Greek yogurt.
Nutrition
- Serving Size: About 2 cups
- Calories: 391 kcal
- Sugar: 4 g
- Sodium: 175 mg
- Fat: 10 g
- Saturated Fat: 2 g
- Unsaturated Fat: 8 g
- Trans Fat: 0 g
- Carbohydrates: 46 g
- Fiber: 6.5 g
- Protein: 30 g
- Cholesterol: 36 mg