Creamy, Healthy and Easy Tuna Pasta Salad Recipe
This easy tuna pasta salad recipe is a delicious and healthy meal that’s perfect for lunch, dinner, or meal prep. Made with canned tuna, tender pasta, crisp vegetables, and a creamy dressing, this high-protein cold pasta salad is packed with flavor and comes together in less than 30 minutes.
This creamy tuna pasta salad is perfect for summer picnics and family gatherings. It’s budget-friendly, customizable, and a great way to add more omega-3-rich tuna and vegetables to your diet. This recipe also works beautifully with mayonnaise, Greek yogurt, sweetcorn, beans, and your favorite short pasta like rotini or macaroni. You can make it gluten-free, lighten it up with a no-mayo dressing, or add a Mediterranean twist with olives, cucumbers, and feta cheese.
Why You’ll Love This Tuna Pasta Salad
This easy tuna pasta salad recipe is everything you want in a high-protein, make-ahead meal! Packed with pantry staples and fresh veggies, it’s the ultimate healthy lunch idea, perfect for picnics, potlucks, or busy weeknights.
✔️ Quick & Easy
This cold tuna pasta salad takes less than 30 minutes from start to finish. No fuss, no stress!
✔️ High in Protein
With canned tuna and optional hard-boiled eggs, this dish is a great high-protein pasta salad for muscle repair and fullness.
✔️ Meal Prep Friendly
Perfect for make-ahead lunches—it stays fresh and delicious in the fridge for up to 4 days.
✔️ Creamy Yet Light
Made with a Greek yogurt and light mayo dressing, this salad is creamy without the heaviness.
✔️ Customizable
Add peas, sweetcorn, cucumbers, olives or herbs—this versatile tuna salad with pasta can be tailored to any taste.
✔️ Crowd Favorite
Whether you’re serving it at a BBQ or bringing it to a potluck, this creamy tuna pasta salad is always a hit.
🥗 Ingredients You’ll Need for the Best Tuna Pasta Salad
This healthy, creamy tuna pasta salad is made with simple pantry staples and fresh ingredients. Perfect for meal prep, potlucks, or a quick cold lunch!
- 2 cups cooked pasta (rotini, elbow macaroni, or penne work best for holding dressing)
- 2 (5 oz) cans tuna, drained (choose tuna in water for a lighter salad)
- 1/2 cup mayonnaise (or substitute with Greek yogurt for a healthier option)
- 1 tbsp Dijon mustard (adds tang and depth of flavor)
- 1/2 cup diced celery (adds crunch and freshness)
- 1/3 cup red onion, finely chopped (or sub green onions for a milder flavor)
- 1/2 cup frozen peas (thawed – sweet and colorful!)
- 1/4 cup dill pickles, finely chopped (for a zesty kick)
- 1 tbsp lemon juice (brightens the creamy dressing)
- Salt and pepper to taste (essential seasoning)
- Optional: Fresh dill, shredded carrots, chopped parsley, or a sprinkle of paprika
💡 Tip: You can easily make this tuna macaroni salad gluten-free by using chickpea or lentil pasta. It’s also great as a high-protein meal prep lunch!
How to Make Tuna Pasta Salad (Step-by-Step)
This easy tuna pasta salad recipe comes together in just a few simple steps. It’s creamy, flavorful, and perfect for picnics, potlucks, or a high-protein meal prep lunch.
🧑🍳 Step 1: Cook the Pasta
Bring a large pot of salted water to a boil. Add rotini, fusilli, or elbow macaroni and cook until al dente according to package instructions. Drain and rinse under cold water to stop the cooking and cool the pasta for salad use.
🥫 Step 2: Prepare Tuna and Veggies
In a large mixing bowl, flake the canned tuna (preferably in water) using a fork. Add in chopped celery, red onions, green peas, bell peppers, or any of your favorite crunchy veggies for texture and freshness.
🥣 Step 3: Make the Creamy Dressing
In a small bowl, whisk together mayonnaise, Greek yogurt (for a healthy twist), Dijon mustard, lemon juice, salt, black pepper, and a pinch of garlic powder. This creates a tangy and creamy base for the salad that clings to every bite.
🥗 Step 4: Combine and Chill
Add the cooled pasta to the bowl of tuna and veggies. Pour the creamy dressing over and toss until everything is evenly coated. Taste and adjust seasoning if needed. Refrigerate the cold tuna pasta salad for at least 30 minutes before serving to enhance flavor and texture.
🧑🍳 Expert Tips for the Best Tuna Pasta Salad
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🥶 Always Chill Before Serving
For the best taste and texture, let your cold tuna pasta salad chill in the fridge for at least 30 minutes before serving. This allows the creamy dressing to soak into the pasta and enhances overall flavor.
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🧊 Rinse Pasta in Cold Water
After boiling the pasta, rinse it under cold water to stop the cooking process and prevent it from becoming mushy. This is key for a fresh, firm texture in your creamy pasta salad with tuna.
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🧂 Season Generously
Tuna and pasta absorb a lot of flavor, so don’t be shy with the salt, pepper, and spices. Add a pinch of garlic powder, onion powder, or a dash of Dijon mustard for a zesty kick.
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🌿 Add Fresh Herbs for Flavor
A handful of fresh herbs like parsley, dill, or chives can brighten the whole dish and give your healthy tuna pasta salad a gourmet touch.
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📦 Store Properly for Meal Prep
Keep your tuna pasta salad in an airtight container in the refrigerator for up to 4 days. Avoid freezing, as it can affect the texture of the pasta and mayo-based dressing.
👉 For a low calorie tuna pasta salad, swap mayo with Greek yogurt or light sour cream!
Variations & Add-Ins for Tuna Pasta Salad
Mediterranean Tuna Pasta Salad
Add chopped cucumbers, kalamata olives, cherry tomatoes, red onion, and crumbled feta cheese. Drizzle with olive oil and lemon juice for a Greek-inspired twist. Perfect for a light and refreshing lunch.
No Mayo / Light & Healthy
Swap mayonnaise for plain Greek yogurt or mashed avocado to reduce fat and calories. This version is perfect if you’re searching for a healthy tuna pasta salad without mayo.
High-Protein Power Bowl
Boost the protein by adding hard-boiled eggs, chickpeas, or edamame. Use protein pasta (like chickpea or lentil-based) to keep it low-carb and macro-friendly.
Spicy Tuna Kick
Mix in diced jalapeños, crushed red pepper, or a splash of hot sauce. You can also add a bit of sriracha mayo for a spicy and creamy finish. Great for fans of spicy tuna salad recipes.
Vegan Tuna Pasta Salad
Replace tuna with mashed chickpeas or vegan tuna alternatives, use vegan mayo or tahini dressing, and skip any dairy add-ins. A great choice for a plant-based cold pasta salad.
Gluten-Free Tuna Pasta Salad
Simply swap in your favorite gluten-free pasta—brown rice, quinoa, or lentil-based pastas work beautifully. All other ingredients are naturally gluten-free.
Suggested: Easy Chickpea Salad Recipe
🥗 Serving Suggestions for Tuna Pasta Salad
Wondering what to serve with tuna pasta salad to make it a complete meal? Here are some delicious and easy ideas to pair with this creamy tuna pasta salad for lunch, dinner, potlucks, or picnics.
🍞 Garlic Bread or Dinner Rolls
Pair with warm, crusty garlic bread or soft rolls to soak up every bit of creamy dressing. A classic comfort combo!
🥬 Leafy Green Salad
A crisp side salad with a tangy vinaigrette balances the richness of the tuna pasta. Try arugula, spinach, or mixed greens for variety.
🍇 Fresh Fruit Platter
Brighten your meal with a colorful platter of watermelon, grapes, or berries. The sweetness complements the savory flavor of the tuna.
🥤 Iced Tea or Lemon Water
Keep things refreshing with a tall glass of iced green tea or citrus-infused water—perfect for picnics and warm weather meals.
🥪 Lettuce Wraps or Sandwiches
Use leftover cold tuna pasta salad as a filling for crisp lettuce wraps or hearty sandwiches. Great for meal prep and packed lunches!
Related: Easy Tilapia Recipes
🧊 Storage & Make-Ahead Tips for Tuna Pasta Salad
Wondering how to store tuna pasta salad and keep it fresh for longer? This salad is perfect for meal prep and busy weekdays! Here’s how to store it properly and make it ahead of time without compromising texture or flavor.
- Refrigerate in an airtight container – Store your cold tuna pasta salad in a sealed glass or BPA-free container. This helps preserve its flavor and prevents it from drying out.
- Best consumed within 3 to 4 days – For optimal taste and food safety, enjoy your salad within 4 days of preparation. Check the USDA refrigeration guidelines for more information.
- Do not freeze tuna pasta salad – Mayonnaise and pasta do not freeze well and can separate or become watery when thawed.
- Make ahead? Yes! – Prepare the pasta, tuna, and chopped veggies up to 24 hours in advance. Store separately and toss together with dressing just before serving to maintain freshness.
- Give it a quick stir before serving – This reactivates the creamy dressing and distributes flavor evenly throughout.
If the pasta salad feels a little dry after chilling, add 1-2 teaspoons of water or olive oil to loosen it up before serving!
Suggested: No-Bake Protein Balls Recipe
Tuna Pasta Salad FAQs
Yes, you can easily make a healthy tuna pasta salad without mayo by using Greek yogurt, mashed avocado, or a light vinaigrette dressing. These alternatives still give you a creamy texture with fewer calories and more protein, making it ideal for clean eating or low-fat recipes.
This cold tuna pasta salad can last up to 3–4 days in an airtight container in the refrigerator. For the best taste and texture, store the dressing separately and toss it right before serving.
Freezing creamy tuna pasta salad is not recommended because the texture of the pasta and mayo-based dressing will change. The vegetables may also become mushy. Instead, store it in the fridge and enjoy it within a few days.
Short pasta shapes like rotini, elbow macaroni, bow tie (farfalle), or shells are perfect for tuna pasta salad. They hold the dressing and tuna well, and stay firm even after chilling.
This is one of the best high-protein cold meal prep recipes for lunch. It stays fresh, is easy to pack, and tastes great cold, making it ideal for work or school lunches.
Serve your easy tuna pasta salad with garlic bread, fresh fruit, green salad, or soup for a balanced meal. It also pairs well with iced tea or lemonade for a refreshing summer combo.
Related: Easy Lemon Pepper Chicken Breasts
Easy Tuna Pasta Salad Recipe | Creamy, Healthy & Quick
This Tuna Pasta Salad is a light, refreshing, and protein-packed dish perfect for lunch, dinner, picnics, or potlucks. Made with tender pasta, flaked tuna, crunchy veggies, and a creamy dressing, it’s an easy and healthy meal you can make ahead.
Ingredients
- 8 oz (2 cups) pasta (rotini, penne, or shells)
- 2 cans (5 oz each) tuna in water, drained and flaked
- ½ cup celery, finely chopped
- ¼ cup red onion, finely chopped
- ½ cup red bell pepper, chopped
- ½ cup frozen peas, thawed
- ½ cup mayonnaise (or Greek yogurt for lighter version)
- 2 tbsp sour cream (optional, for extra creaminess)
- 1 tbsp Dijon mustard
- 1 tbsp lemon juice
- Salt and pepper, to taste
- Fresh parsley or dill, chopped (optional garnish)
Instructions
- Cook Pasta:
Bring a large pot of salted water to a boil. Cook pasta according to package directions until al dente. Drain and rinse under cold water to cool. - Prepare Veggies and Tuna:
While pasta cools, chop celery, onion, and bell pepper. Drain and flake tuna with a fork. - Make the Dressing:
In a large bowl, whisk together mayonnaise, sour cream (if using), Dijon mustard, lemon juice, salt, and pepper. - Combine:
Add the cooled pasta, tuna, celery, onion, red pepper, and peas to the bowl with the dressing. Mix until everything is well coated. - Chill (Optional):
Cover and refrigerate for 30 minutes for best flavor, or serve immediately. - Garnish & Serve:
Sprinkle with fresh herbs before serving if desired.
Notes
- For a lighter version: Use low-fat Greek yogurt instead of mayo.
- Make it colorful: Use tri-color rotini or add shredded carrots and sweet corn.
- Boost the flavor: Add a dash of pickle juice, chopped pickles, or capers.
- Add crunch: Top with sunflower seeds or slivered almonds before serving.
- Meal prep: Keeps in the fridge for 3–4 days—great for grab-and-go lunches.
Variations
- Mediterranean: Add olives, cherry tomatoes, cucumber, and feta.
- Spicy Kick: Mix in a chopped jalapeño or a dash of hot sauce.
- Vegan: Use chickpeas instead of tuna and a vegan mayo or tahini dressing.
- Gluten-Free: Use gluten-free pasta to accommodate dietary needs.
Serving Suggestions
- Serve as a light lunch with a side of fruit or a green salad.
- Great as a BBQ side dish or picnic salad.
- Can be served on a bed of lettuce or inside lettuce wraps.
Nutrition Information:
Yield:
6Serving Size:
1Amount Per Serving: Calories: 154Total Fat: 15gSaturated Fat: 3gTrans Fat: 0gUnsaturated Fat: 12gCholesterol: 10mgSodium: 255mgCarbohydrates: 5gFiber: 1gSugar: 2gProtein: 1g
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