Healthy Tuna Pasta Salad

Elevate your lunchtime routine with this vibrant and nutritious Healthy Tuna Pasta Salad! Bursting with colorful veggies like cherry tomatoes, cucumber, and red bell pepper, combined with tender whole-grain pasta and protein-packed tuna, this recipe strikes the perfect balance of flavor and health. A zesty homemade dressing made with olive oil, lemon juice, Dijon mustard, and a touch of honey brings everything together in a light, refreshing finish. Ideal as a make-ahead meal or a quick 25-minute lunch, this salad is low in calories, high in nutrients, and utterly satisfying. Serve it fresh or chilled for a deliciously wholesome meal that’s perfect for meal prepping or sharing with friends.

Nutriscore Rating: 76/100

Prep Time:15 mins

Cook Time:10 mins

Total Time:25 mins

Servings: 4

Ingredients

• 250 grams Whole-grain pasta (penne or rotini)
• 2 cans Canned tuna in water, drained
• 200 grams Cherry tomatoes, halved
• 1 medium Cucumber, diced
• 1 medium Red bell pepper, diced
• 0.5 medium Red onion, finely diced
• 50 grams Kalamata olives, sliced (optional)
• 2 tablespoons Fresh parsley, chopped
• 3 tablespoons Extra virgin olive oil
• 2 tablespoons Lemon juice
• 1 teaspoon Dijon mustard
• 1 teaspoon Honey
• 0.5 teaspoon Salt
• 0.25 teaspoon Black pepper

Directions

Step 1

Bring a large pot of salted water to a boil. Add the whole-grain pasta and cook according to the package instructions until al dente. Drain and rinse the pasta under cool water to stop the cooking process. Set aside.

Step 2

While the pasta is cooking, prepare the dressing. In a small mixing bowl, whisk together the olive oil, lemon juice, Dijon mustard, honey, salt, and black pepper until well combined.

Step 3

In a large salad bowl, combine the drained tuna, cherry tomatoes, cucumber, red bell pepper, red onion, and olives (if using).

Step 4

Add the cooked and cooled pasta to the bowl of vegetables and tuna. Gently toss to combine.

Step 5

Pour the dressing over the salad, and toss again until everything is evenly coated.

Step 6

Sprinkle the chopped parsley over the salad as a garnish and serve immediately, or refrigerate for up to two days in an airtight container for a chilled option.

Nutrition Facts

Serving size	998.9 grams (998.9g)

Amount per serving	% Daily Value*
Calories	1553

Total Fat 59.30g	76%
Saturated Fat 8.60g	43%
Polyunsaturated Fat 0.00g
Cholesterol 20mg	7%
Sodium 1882mg	82%
Total Carbohydrate 224.50g	82%
Dietary Fiber 26.60g	95%
Total Sugars 27.30g
Protein 53.10g	106%

Vitamin D 45IU	227%
Calcium 185mg	14%
Iron 13mg	71%
Potassium 1983mg	42%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 32.5%

Protein: 12.9%

Carbs: 54.6%