Light Tuna Pasta Salad
A refreshing and healthy pasta salad featuring whole wheat pasta, flaky tuna, and crunchy vegetables, all tossed in a light, creamy lemon-yogurt dressing. Perfect for a protein-packed lunch or a light summer dinner.
For 4 servings
Cook the pasta
- Bring a large pot of water to a rolling boil.
- Add 1 tsp of salt and the whole wheat pasta.
- Cook according to package directions until al dente, usually about 8-10 minutes.
- Drain the pasta well and rinse immediately with cold water to stop the cooking process and cool it down.
Prepare the dressing
- In a small bowl, whisk together the Greek yogurt, lemon juice, olive oil, and Dijon mustard until smooth and creamy.
- Stir in the chopped fresh dill, 0.5 tsp salt, and black pepper. Mix well.
Combine the salad
- In a large mixing bowl, add the cooled pasta, drained tuna, chopped celery, and red onion.
- Pour the prepared dressing over the pasta mixture.
- Gently toss everything together until the pasta and vegetables are evenly coated. Be careful not to break up the tuna too much.
Chill and serve
- For the best flavor, cover the salad and chill in the refrigerator for at least 30 minutes before serving.
- Give it a final gentle stir before serving. Garnish with extra fresh dill if desired.
What to keep in mind.
6 tips from the recipe — small details that make a real difference to the final dish.
- 1Rinsing the pasta in cold water is crucial; it stops the cooking and prevents the salad from becoming gummy.
- 2For a milder onion flavor, you can soak the chopped red onion in cold water for 10 minutes before adding it to the salad.
- 3This salad is great for meal prep. Store it in an airtight container in the refrigerator for up to 3 days.
- 4Don't overmix the salad, or the tuna will break down too much. A gentle toss is all you need.
- 5Feel free to add other vegetables like chopped bell peppers, cucumbers, or sweet corn for extra crunch and nutrients.
- 6If the salad seems a bit dry after chilling, stir in a tablespoon of Greek yogurt or a splash of lemon juice to loosen it up.
Adapt it for your goals.
High protein
Increase the protein by adding 1/2 cup of chickpeas or a chopped hard-boiled egg to the salad.
dairy freeDairy free
Use a dairy-free plain yogurt (like almond or coconut-based) or a vegan mayonnaise instead of Greek yogurt.
gluten freeGluten free
Substitute the whole wheat pasta with your favorite gluten-free pasta, such as one made from corn, rice, or lentils.
quickQuick
To save time, use pre-chopped celery and onion. You can also make the dressing a day ahead and store it in the fridge.
Why this is on our healthy list.
Lean Protein Source
Tuna and Greek yogurt provide high-quality lean protein, which is essential for muscle maintenance and helps keep you feeling full.
Complex Carbohydrates
Whole wheat pasta offers complex carbohydrates and fiber, providing sustained energy and supporting digestive health.
Rich in Omega-3s
Tuna is a good source of omega-3 fatty acids, which are beneficial for heart and brain health.
Frequently asked questions
Yes, this version is quite healthy. It uses whole wheat pasta for complex carbs and fiber, lean protein from tuna, and a light Greek yogurt dressing instead of heavy mayonnaise, reducing fat and calories.