This tuna and pasta salad is one of my go-to high-protein meals that I love preparing for busy days. Creamy, tangy, and loaded with crunchy veggies, it’s ready in 30 minutes and perfect for lunch, dinner, or post-workout refueling.
Jump to: ℹ️ Overview | 🛒 Ingredients | 📷 How To Make | 📹 Watch The Video | 🥗 Serving Suggestions | 📝 Full Recipe Card | 🍽 More Similar Recipes
This tuna pasta salad has been on my meal prep rotation for a long time. I usually make it for lunches but it’s great as a summer dinner meal, when you want something substantial and filling but not hot, plus you can make it ahead of time.
It’s a pasta dish but I think of it more as a filling salad. Think creamy dressing with a tangy kick, flaky tuna, al dente pasta, and crunchy bursts from fresh veggies. It’s a perfect balance of protein, carbs, and veggies, keeping you full and fueled.
Each serving offers approximately 30g of protein (and under 500 calories), making it great for post-workout or pre, or busy days when you need something hearty and satisfying without blowing the calories.
Unlike many creamy pasta salads, this one keeps it light with a mix of light sour cream and light mayo, while still delivering big-time flavor.
👩🍳 For more easy high-protein meals, check out my BLT chicken salad, tuna and lentil salad, healthy baked chicken tacos, make-ahead zucchini slice, or try Greek butter beans skillet (for something vegetarian).
What You’ll Need
Here is what you’ll need for this tuna and pasta salad recipe. Find the full measurements in the recipe card below.
- Pasta: Elbow pasta or another small shape is my favorite but you can use penne or fusilli as well. This will give you a source of carbs and extra protein. You can opt for gluten-free options or go for high-fiber, protein-rich chickpea or lentil pasta. The key is to not overcook the pasta!
- Protein: Canned tuna is great for convenience, or swap for cooked chicken, salmon, or chickpeas for a vegetarian twist.
- Creamy dressing: Light sour cream and light mayo for a creamy, tangy base. Greek yogurt can replace sour cream if needed. There are other flavor boosters like mustard for sharpness and lemon juice for brightness, plus a little salt and pepper for balance.
- Crunchy veggies: Red bell pepper, radishes, cucumber, and red onion add color, freshness, and crunch. Skip or swap based on what you have. I love pickles/gherkins for a pop of tangy, briny flavor. Capers could work here too.
How To Make Tuna Pasta Salad
Find the full recipe and nutritional information below. Here are some handy step-by-step photos for how to make this hearty pasta salad with tuna and veggies.
- Cook pasta until al dente, then drain and let cool. Don’t overcook so it doesn’t get mushy, plus you want to retain some fiber.
- Mix sour cream, mayo, mustard, lemon juice, salt, and pepper in a big bowl.
- Add drained tuna, veggies, pickles, and cooled pasta. Toss until everything’s evenly coated.
- Enjoy right away or pack into containers for later.
Watch The Video
Serving Suggestions
Serve this salad on its own for a complete meal or pair with a crusty piece of bread or fresh green salad. For extra crunch, toss in some roasted nuts or seeds just before eating. When I have it for lunch, I might finish with a piece of fruit.
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Ingredients
- 3.5 oz dry elbow pasta about 100 grams
- 7 oz canned tuna drained, about 200 grams, you can add more
- ⅓ cup light sour cream
- ⅓ cup light mayonnaise
- ½ teaspoon salt
- ½ teaspoon pepper
- 1 teaspoon mustard such as Dijon or yellow
- 1 tablespoon lemon juice
- ¼ cup gherkins or pickles, diced
- 3 large radishes diced (optional)
- 1 medium Lebanese cucumber diced
- ½ red bell pepper diced
- ½ red onion finely diced
Instructions
- Cook pasta according to package instructions. Strain, rinse, and let cool.
- In a large salad bowl, whisk together sour cream, mayonnaise, mustard, lemon juice, salt, and pepper.
- Add drained tuna, diced vegetables, and pickles. Toss to coat.
- Stir in cooled pasta and mix well.
- Serve immediately or divide into meal prep containers for later.
Video
Notes
- Pasta Tips: Cook pasta just until al dente so it doesn’t get mushy when mixed and it will retain more fiber.
- Customization: Swap veggies or protein based on what you like or have on hand.
- Dressing balance: Taste the dressing before mixing and adjust salt, pepper, or mustard to your liking.
- Storage tips: Store in airtight containers in the fridge for up to 3 days. This is great for meal prepping ahead of time. Freezing isn’t ideal for this dish due to the creamy dressing and the texture of pasta will get too mushy.
- Can I make this gluten-free? Yes! Use gluten-free pasta to make this dish suitable for a gluten-free diet. Don’t overcook!
- What’s a good tuna alternative? Cooked chicken, canned salmon, or even chickpeas for a vegetarian option.
- Can I use yogurt instead of sour cream? Totally! Greek yogurt works as a lighter, tangy substitute.
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