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You can never have too many pasta salad recipes, and this high protein Healthy Tuna Pasta Salad is one you'll want to make again and again! Perfect for meal prep, this wholesome version is incredibly versatile and ideal for summer eating, BBQs, parties, gatherings, and more.
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Say good-bye to boring pasta salads and hello to this fresh, Healthy Tuna Pasta Salad! With a satisfying balance of protein, healthy fats, and complex carbs, this version is a lighter alternative to traditional tuna salad—lower in calories and better balanced in nutrition, making it a healthier option for any occasion.
The best part about this pasta tuna salad? It's so easy to make! In just 20 minutes, you can toss together tuna, whole-grain pasta, fresh veggies, and a light yogurt dressing for a quick and nutritious meal.
Looking to add more tuna salads to your meal rotation? Try this Tuna Taco Salad, Cottage Cheese Tuna Salad, or Hummus Tuna Salad next!
Why You'll Love This Recipe
- Easy & Simple: In just a few steps—cook the pasta, blend the dressing, toss, and chill—this cold tuna pasta salad recipe comes together quickly. Plus, most ingredients are pantry staples!
- Meal Prep Friendly and Versatile: Make it once and enjoy it for up to 4 days! This healthy, gluten-free salad can be served in countless ways, perfect for easy meals throughout the week.
- Balanced and Nutritious: This recipe is not only lower in calories but also offers a better balance of macronutrients compared to traditional tuna pasta salad. The combination of protein, healthy fats, and fiber helps you feel full longer, and keeps your energy levels steady throughout the day.
Ingredients
- Canned Tuna: The main protein source, providing a savory flavor that enhances the nutrition of the tuna noodle salad. I recommend albacore tuna for its mild taste and firm texture. I like the Wild Planet brand, but you can also substitute with canned or shredded chicken, canned salmon, tofu or any protein you prefer. Use tuna canned in water, not oil.
- Chickpea Penne Pasta: A nutritious alternative to traditional pasta, offering a boost of protein and fiber while maintaining the classic pasta consistency. I recommend my weight loss clients use plant-based pasta for higher protein and fiber or a whole grain pasta with added protein, but feel free to use any pasta you like!
- Salad Veggies: Red onions add a slightly sweet and spicy bite, while red peppers provide a pop of color and sweetness, celery adds a refreshing crunch, and frozen peas bring a soft, sweet burst. These veggies can be swapped or omitted based on your preferences.
- Greek Yogurt and Avocado: A creamy, healthy base for the tuna salad pasta dressing that replaces mayonnaise. It adds a rich texture, healthy fats, and nutrients without the extra calories.
- Citrus and Tang: Lemon juice adds a bright, refreshing zing that balances the richness of the other ingredients. Dijon mustard gives a slightly spicy tang while helping to emulsify the dressing for that perfect creamy finish.
- Herbs and Seasoning: Fresh dill brings a vibrant, herby flavor to the dressing, while chili flakes and pepper add a touch of heat, and salt ties everything together.
See the recipe card below for exact ingredient amounts, nutritional information, and detailed instructions.
Variations & Dietary Preferences
- Mediterranean Flair: Add chopped olives, cucumbers, feta cheese, mint, and your favorite nuts for a Mediterranean-inspired tuna and pasta salad.
- Bring in the Curry: Add a teaspoon of curry powder to the dressing for a warm and uniquely spiced salad.
- Calorie-Conscious: To make the recipe even lighter, use 1/2 an avocado instead of a full one. You can also omit the avocado dressing and opt for a low-calorie pasta salad dressing, or substitute with pesto—just use it as the dressing and skip the remaining ingredients.
- Vegan, Dairy-Free Version: Swap the tuna for chickpeas, tofu, or your preferred plant-based protein, and use dairy-free yogurt or vegan mayo instead of Greek yogurt to make this a vegan-friendly salad.
How To Make a Low Calorie Tuna Pasta Salad
Ready to add this high-protein tuna pasta salad to your pasta salad rotation? To start, cook your pasta according to the package directions. While it's cooling, grab your mixing bowl, food processor, and ingredients and follow along below.
Step 1: Blend the Dressing. Pulse the avocado, Greek yogurt, dill, lemon juice, Dijon mustard, chili flakes, salt and pepper in the food processor until smooth.
Step 2: Make the Salad. Place the cooled penne pasta, tuna, celery, red onion, red pepper, and peas to your mixing bowl.
Step 3: Pour, Mix, and Serve. Add the dressing to the mixing bowl, toss the salad and dressing together until well combined, and enjoy!
Serving Suggestions
Now that you’ve got a bowl of this delicious salad at your fingertips, let’s explore different ways to serve it! Here are some wholesome ideas to round out your meal:
- Garnish with more fresh herbs like, chopped chives or parsley, or sprinkle with your favorite cheese like Parmesan, goat or feta.
- Serve this healthy tuna recipe for dinner alongside a hearty soup like black bean chili, vegetable soup, or potato soup for a low-calorie, satisfying pasta, salad, and soup combo!
- It's perfect for meal prep for the week. Enjoy this salad for lunch along with a red pepper frittata for lunch and spaghetti squash and meatballs for dinner.
- Finish off your meal with a guilt-free dessert like pumpkin apple crisp or peach cobbler.
Expert Tips
- Cool the Pasta: You don’t need to rinse the pasta in cold water, but I recommend letting it cool before mixing it with the other ingredients. While the pasta cools, you can prepare the dressing and chop up the veggies.
- 'Al Dente' Pasta: Be sure to cook the pasta just right—‘to the tooth’—with a little extra chew. The pasta will continue to cook as it cools and will soften as it's mixed into the salad.
- Storing: Thanks to the avocado, Greek yogurt, and lemon juice, this salad will keep well for up to 4 days in an airtight container in the refrigerator. I do not recommend freezing this recipe.
- Make Ahead: This low calorie tuna pasta salad is perfect for meal prep or making ahead for a gathering. It tastes even better after chilling in the fridge for 30-60 minutes, allowing the dressing and ingredients to really marinate.
More Hearty Pasta Salad Recipes
If you tried this high protein tuna pasta salad recipe or any other recipe on my website, please please leave a 🌟 star rating and let me know how you go in the 📝 comments below.
Healthy Tuna Pasta Salad
Ingredients
For the Salad
- 8 oz Chickpea Penne
- 1 cup Celery diced
- ½ cup Red Onion diced
- ½ cup Red Pepper diced
- ½ cup Peas frozen
- 16 oz Tuna canned and flaked
For the Dressing
- 1 Avocado small
- 1 cup Greek yogurt
- 2 tablespoons Dill diced
- 1 tablespoon Lemon Juice
- 1 tablespoon Dijon Mustard
- 1 teaspoon Chili Flakes
- Salt and Pepper to taste
Instructions
- Cook the pasta according to package directions, then drain and set aside in a large bowl to cool.
- Place all sauce/dressing ingredients into a blender or food processor and pulse until smooth and well combined. Taste and adjust the seasoning.
- Place the salad ingredients in a large mixing bowl then pour the dressing over the top. Toss to combine and enjoy!
- The pasta salad keeps in the refrigerator up to 4 days. Serve cold.
Video
Notes
- Use a high protein pasta for this recipe like Barrilla protein plus, edamame, lentil or chickpea.
- Let the pasta cool before mixing. Use this time to prep the dressing and chop veggies.
- Cook until firm to the bite—pasta softens as it cools and absorbs the dressing.
- Keeps up to 4 days in an airtight container in the fridge. Freezing is not recommended.
- Use tuna canned in water, not oil and use a good quality tuna for this recipe.
Nutrition
This is the second of your salads that I made this week. I also live in AZ and not trying to turn my oven on! I made this last night and am having today for lunch. So scrumptious and very easy to make.