This refreshing healthy creamy tuna pasta salad bursts with summer vibes. Tender noodles mingle with juicy tuna, crisp veggies, and sweet corn, all tossed in a light, creamy Greek yogurt dressing. Perfect for a quick and satisfying lunch or light dinner.
During summer I often find it hard to eat hot food, especially when it's 35C+ which is why cold pasta salads are an absolute winner! But don't get all hellbent about the word 'salad' because I am here to prove to you that salads ARE NOT BORING. Especially not this one.
It's perfect for a summer BBQ, potluck or a simple dinner and even a meal prep (I know, very unlike me with the meal prep suggestions haha!)
I've given you all the top tips & tricks throughout this post including substitutions, variations, and how best to prepare this for your meal prep and leftovers.
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Ingredients
Pasta. You can use any pasta you like, but I recommend pasta's that have crevasses in them so they catch the pasta salad sauce.
Tomatoes. I've used a mixture of different coloured cherry tomatoes to add different bursts of freshness to the cold salad.
Frozen sweetcorn. While corn is relatively cheap to purchase on the cobb, I really enjoy the convenience of the frozen corn as it's already kernelled.
Greek yoghurt and mayonnaise. Most creamy pasta salads use LOTS of mayo, but to ensure a balanced meal and one that will be more suitable to most diet goals, I have opted to use primarily a plain Greek yoghurt with a little bit of mayonnaise. You can adjust the quantities should you choose, but the combined amount is recommended to be able to coat the pasta and vegetables.
Tuna. I use canned tuna in this pasta salad recipe as it's convenient, cheap and shelf stable. I pretty much always have a tin (or 10) in my cupboard which makes this a really easy dish to whip up.
Cabbage. This might seem like a weird addition to the recipe, but I'm a huge fan of adding in extra veggies where I can. At the supermarket, you can get a packet of mixed cabbage which sometimes has some carrot in it and it's a fantastic addition to your salad recipes.
Flavours. I use a combination of pickles, pickled onion, lemon and herbs (oregano, dill and basil) in this recipe to give it an extra kick of flavour.
How to make tuna pasta salad
- Cook pasta
Follow the instructions on the pasta packet and cook until it reaches al dente. It's important to read the instructions as each type of pasta shape and style is different and may take less or more time to cook through.
Once al dente, pour into a strainer, rinse with cold water and give it a very light coating of extra virgin olive oil (this helps stop the pasta from sticking together as it cools down). Let cool completely. - Prepare dressing
While the pasta is cooking, prepare the pasta salad dressing by adding the greek yoghurt, mayonnaise, lemon juice & zest, S&P, herbs and pickle juice into a small bowl and combine. You can have a taste at this stage and adjust to suit your preferences (it might be a little sour, but this will be balanced once you add in the vegetables).
- Combine all ingredients
Add the vegetables and sauce into the pasta and toss gently to combine.
Serve immediately or store for later (see below for meal prep and leftover tips & tricks)
Substitutions and variations
Not creamy. If you're after a pasta salad recipe that doesn't have the creaminess from the mayonnaise and/or Greek yoghurt, you can substitute these for a drizzle of extra virgin olive oil and balsamic vinegar. Why not try my Mediterranean Pasta Salad recipe as a base, and add in some tuna?
Vegetables. You can pretty much use any vegetables you have in your fridge or cupboard for this recipe. Mix-and-match and test out what you do and don't like.
Pickles. I like the added zest from the pickles and the sour taste, but I know this isn't for everyone so feel free to omit if this isn't for you.
Vegetarian. Simply omit the tuna. You could replace with chickpeas, beans, lentils, tofu or even some boiled eggs.
Recommended equipment
- Measuring cups and measuring spoons
- Mixing bowls
- Large knife
- Chopping board
- Large pot
- Strainer (or pot with strainer, I have one and LOVE IT)
- Zester (optional)
- Juicer (optional)
- Meal prep containers (optional)
Meal prep and leftovers
Pasta salad is a fantastic option for meal prepping! It's versatile, easily customizable, and perfect for grab-and-go lunches or light dinners.
Storing
Cool the cooked pasta completely before storing to avoid condensation and bacteria growth. It can then be stored in airtight containers and consumed hot or cold for up to 5 days.
Freezing
As the ingredients in the dressing are creamy, I wouldn't recommend freezing as they might separate when thawing and change the texture and taste. Also, the salad ingredients will change in texture and get soggy, losing their crunch.
If you want more meal prep information, check out my Meal Prep for Beginners post and my Meal Prep Basics E-Book.
FAQs
A homemade creamy tuna pasta salad will last in the fridge for up to 5 days. As for freezing, it's not generally recommended, since the mayonnaise or other creamy dressings in the salad might separate when thawed, causing a change in texture and taste.
When making a cold pasta salad, I recommend rinsing the pasta as it helps to lower the temperature of the pasta sooner which is ideal to do before adding in the raw ingredients.
This ultimately depends on your definition of "healthy" and your goals. Overall, I believe my recipe is healthier than more traditional pasta salad recipes because I've made a few substitutions (e.g. less mayonnaise, plain tuna, extra virgin olive oil, more vegetables etc.)
Here's a breakdown of some of the benefits of tuna pasta salad -
Potential Health Benefits:
Good Protein Source: Tuna is rich in protein, which helps with satiety and muscle building.
Healthy Fats: Canned tuna in water offers omega-3 fatty acids, beneficial for heart health.
Vitamin & Mineral Boost: Vegetables can add vitamins, minerals, and fiber to the dish.
Lower calorie option: Using Greek yogurt instead of mayo can reduce overall fat and calorie content.
Potential Drawbacks:
Mayonnaise: Traditional recipes use mayonnaise, which is high in saturated fat and calories.
Processed ingredients: Some recipes might include processed ingredients like pre-made salad dressings or high-carb pasta.
Sodium content: Canned tuna can be high in sodium, so choose low-sodium options or rinse before using.
Making it Healthier:
Substitute mayo: Swap mayo with plain Greek yogurt or mashed avocado for a creamy base with less fat.
Choose whole-wheat pasta: This provides more fiber and nutrients than white pasta.
Load up on veggies: Add a variety of colorful vegetables for additional vitamins and fiber.
Go for low-sodium tuna: Opt for low-sodium canned tuna to control sodium intake.
Control portion size: Even healthy ingredients can contribute to excessive calories if consumed in large quantities
After more pasta recipes? Here are some of my favourites!
- Eggplant & Pumpkin Lasagne
- Spaghetti Bolognese with Vegetables
- Mediterranean Pasta Salad
- Spinach Artichoke Pasta
- Mushroom and Spinach Pasta
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Recipe
Healthy Creamy Tuna Pasta Salad with Greek Yoghurt and Corn
Ingredients
- 500 g pasta See Note 1
- 300 g cherry tomatoes halved
- 1 cup sweetcorn kernels
- ½ cup edamame beans
- 1 cup cabbage chopped
- 425 g canned tuna in springwater
Pasta salad sauce
- 1 cup plain Greek yoghurt
- ¼ cup mayonnaise
- 1 lemon juice & rind
- 2 tablespoon dried dill
- 2 tablespoon dried oregano
- 1 tablespoon dried basil
- ¼ cup pickles in juice diced
- S&P to taste
Instructions
- Cook the pasta (make sure you read the instructions on the packet as it varies depending on the pasta shape). Once al dente, pour into strainer, rinse with cold water and give it a very light coating of extra virgin olive oil.
- Mix together the sauce ingredients. Taste and adjust to your preferences.
- Add vegetables and sauce to the pasta and toss gently.
Notes
You can pretty much use any pasta you want, but I suggest something sturdy and one that has crevasses for the sauce to sink into.
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