I still remember the first time I tossed together this Healthy Tuna Pasta Salad on a busy weeknight — it came together in under 20 minutes, tasted fresh, and the whole family asked for seconds. It’s a light, tangy salad that balances creamy mayo with bright Greek yogurt and lemon, crunchy celery and bell pepper, and flaky canned tuna. Perfect for make-ahead lunches, potlucks, or a simple summer dinner.
Why you’ll love this dish
This tuna pasta salad hits a lot of home-run boxes: quick to prep, budget-friendly, and flexible enough to please picky eaters and health-conscious cooks alike. The addition of Greek yogurt cuts the richness of the mayonnaise while adding protein and tang, so you get creaminess with fewer calories. Use fusilli or rotini so the dressing clings to the spirals, keeping every bite flavorful.
“Simple, fresh, and surprisingly satisfying — this is my go-to for work lunches.” — a regular fan of the recipe
It’s also ideal when you need a make-ahead meal for busy days or a crowd-pleasing side for summer gatherings. If you want a crunchy side to lift the texture, try pairing it with a crisp green salad or roasted vegetables like zucchini for contrast, inspired by recipes such as this air-fryer zucchini snack.
The cooking process explained
Before you start: this recipe is straightforward — cook the pasta, mix a quick dressing, fold in tuna and vegetables, chill, and serve. The most important step is cooling the pasta fully so the dressing stays creamy instead of getting watery. Use a shallow bowl to break up the tuna into flakes, and toss gently so the pasta keeps its shape.
High-level steps:
- Boil pasta until al dente and cool it completely.
- Whisk together mayonnaise, Greek yogurt, lemon, salt, and pepper.
- Fold in tuna and chopped vegetables.
- Combine pasta with dressing and chill to let flavors meld.
What you’ll need
- 8 ounces pasta (fusilli or rotini recommended)
- 1 can tuna, drained (5–6 oz)
- 1/2 cup mayonnaise
- 1/4 cup Greek yogurt
- 1 tablespoon lemon juice (fresh preferred)
- 1/2 cup celery, chopped
- 1/2 cup red onion, chopped (soak in cold water 5 minutes if you want milder flavor)
- 1/2 cup bell pepper, diced (any color)
- Salt and pepper, to taste
- Fresh herbs (parsley or dill), for garnish
Substitution notes: use light mayo or extra Greek yogurt to reduce calories. For a dairy-free version, swap the Greek yogurt for mashed avocado or a dairy-free yogurt. If you want a sweeter note, add a small handful of halved grapes (a classic twist).
Also consider serving alongside something seasonal, like an Autumn Harvest salad if you’re looking for a fall pairing idea: Autumn Harvest Salad with Honeycrisp Apple & Feta.
Step-by-step instructions
- Bring a pot of salted water to a boil. Add the pasta and cook according to package instructions until al dente. Drain and rinse under cold water to stop cooking. Spread on a tray to cool completely.
- In a large bowl, whisk together the mayonnaise, Greek yogurt, lemon juice, a pinch of salt, and a few grinds of black pepper. Taste and adjust seasoning.
- Open and drain the tuna. Flake it into the dressing with a fork so it breaks into bite-sized pieces. Add the celery, red onion, and bell pepper, and mix until evenly distributed.
- Fold the cooled pasta into the tuna mixture gently, ensuring each piece is coated but not smashed. Chill in the refrigerator for at least 20–30 minutes to let flavors meld.
- Just before serving, garnish with chopped parsley or dill and an extra squeeze of lemon if desired. Serve chilled.
Best ways to enjoy it
This salad is versatile:
- Serve as a main for weeknight lunches with a side of crusty whole-grain bread.
- Bring it to picnics or potlucks — it holds up well at room temperature for a short while.
- Plate it alongside grilled chicken or fish for a heartier meal (try pairing with these best chicken breast recipes for inspiration).
- Spoon over tender lettuce leaves for low-carb, fresh tuna boats.
For colorful presentation, mound the salad in a shallow bowl and sprinkle vivid herbs and a few capers or halved cherry tomatoes on top.
Storage and reheating tips
- Refrigeration: Store leftovers in an airtight container in the fridge for up to 3–4 days. Keep the salad chilled below 40°F (4°C).
- Do not leave the salad at room temperature for more than two hours to avoid bacterial growth.
- Freezing: Not recommended. The mayo and raw veggies will separate and become watery after thawing. If you need to freeze, omit the mayo/yogurt dressing and freeze only the pasta+tuna mixture; add fresh dressing after thawing and chilling.
- Reheating: This salad is meant to be served cold or at room temperature. If you prefer warm pasta, separate a portion, heat just the pasta, then toss with the rest of the chilled mixture.
Pro chef tips
- Cook pasta to al dente. Overcooked pasta turns mushy and won’t hold the dressing.
- Rinse pasta in cold water after draining to quickly cool and stop starches from gumming up. For best texture, toss the warm pasta with a teaspoon of olive oil if you can’t chill it right away.
- Flake tuna gently. Large, even flakes make for better texture than pulverized tuna.
- Adjust acidity: lemon brightens the salad. If it tastes flat, a touch more lemon or a teaspoon of white wine vinegar will lift it.
- Make it ahead: this salad tastes better after a few hours in the fridge when flavors meld, but add delicate herbs just before serving for the freshest flavor.
Creative twists
- Mediterranean: Add chopped cucumber, kalamata olives, diced tomato, and a teaspoon of dried oregano. Swap some mayo for extra Greek yogurt and a drizzle of olive oil.
- Avocado Tuna Pasta Salad: Fold in diced avocado right before serving to avoid browning.
- Spicy Sriracha: Mix 1 teaspoon Sriracha into the dressing for a kick.
- Vegan/legume option: Replace tuna with rinsed and mashed chickpeas and use vegan mayo.
- Crunch-forward: Add toasted pine nuts or sunflower seeds for an extra textural contrast.
Your questions answered
Q: How long does preparation take?
A: Active time is about 15–20 minutes (mostly pasta cooking). Chilling for 20–30 minutes helps flavors meld, so plan 45 minutes total if you want it ready to serve.
Q: Can I use oil-packed tuna instead of water-packed?
A: Yes. Oil-packed tuna will be richer and slightly more flavorful; drain it well. If you use oil-packed, you may want to reduce the mayo slightly.
Q: Is this safe for meal prep?
A: Yes — store in an airtight container in the refrigerator for up to 3–4 days. Always keep below 40°F (4°C) and discard if it sits out for more than two hours.
Q: Can I add hard-boiled eggs?
A: Absolutely. Chopped hard-boiled eggs add creaminess and extra protein. Add them just before serving for best texture.
Q: Any tips for cutting down sodium?
A: Use low-sodium canned tuna and reduce salt in the dressing. Fresh lemon and herbs boost flavor without extra salt.
Conclusion
If you want to compare variations or get inspired by similar lighter takes, check out this Healthy Tuna Pasta Salad – Erin Lives Whole for an herb-forward riff, and this Healthy Tuna Pasta Salad (with Greek yogurt!) for another yogurt-forward version with different mix-ins.
Enjoy making this simple, adaptable salad — it’s an easy pantry-to-plate win for busy weeks and casual gatherings alike.
Healthy Tuna Pasta Salad
Ingredients
Pasta and base
- 8 ounces pasta (fusilli or rotini recommended)
- 1 can tuna, drained (5–6 oz)
Dressing
- 1/2 cup mayonnaise Use light mayo to reduce calories.
- 1/4 cup Greek yogurt Can be swapped with mashed avocado for dairy-free version.
- 1 tablespoon lemon juice (fresh preferred)
- to taste Salt and pepper
Vegetables
- 1/2 cup celery, chopped
- 1/2 cup red onion, chopped Soak in cold water for milder flavor.
- 1/2 cup bell pepper, diced (any color)
Garnish
- to taste Fresh herbs (parsley or dill) For garnish.
Instructions
Preparation
- Bring a pot of salted water to a boil. Add the pasta and cook according to package instructions until al dente. Drain and rinse under cold water to stop cooking. Spread on a tray to cool completely.
- In a large bowl, whisk together the mayonnaise, Greek yogurt, lemon juice, a pinch of salt, and a few grinds of black pepper. Taste and adjust seasoning.
Mixing
- Open and drain the tuna. Flake it into the dressing with a fork so it breaks into bite-sized pieces. Add the celery, red onion, and bell pepper, and mix until evenly distributed.
- Fold the cooled pasta into the tuna mixture gently, ensuring each piece is coated but not smashed. Chill in the refrigerator for at least 20–30 minutes to let flavors meld.
Serving
- Just before serving, garnish with chopped parsley or dill and an extra squeeze of lemon if desired. Serve chilled.
