Tuna Pasta Salad is a creamy, high protein lunch that is perfect for anyone looking for an easy meal prep recipe that still feels fresh and filling. With tender pasta, flaky tuna, crunchy vegetables, and a lighter yoghurt dressing, this is a simple cold pasta salad that works well for lunches, quick dinners, or post-gym meals.
If you love this, you should also try Chicken Caesar Salad!
Tuna Pasta Salad
Tuna Pasta Salad is a cold pasta dish made with cooked fusilli, tuna, crisp vegetables, and a creamy dressing. It has a fresh, tangy flavour, plenty of crunch, and a satisfying texture that makes it feel far more substantial than a standard side salad, while still delivering a strong protein boost.
This version is a lighter, macro-friendly take on classic creamy tuna pasta salad. Using fat free Greek yoghurt alongside lighter mayonnaise and reduced salad cream keeps the dressing creamy and flavourful without making the finished dish too heavy.
It is ideal for three servings, whether that means lunches across the week or a simple family meal. With 36g of protein and 419 calories per serving, it is a great option for staying full and energised without overcomplicating mealtimes.
Why We Love this Recipe
- High Protein: Each serving packs in 36g of protein, making it a strong choice for a filling lunch or easy recovery meal.
- Fresh and Crunchy: The cucumber, red pepper, sweetcorn, and red onion add colour and texture that keep every bite interesting.
- Meal Prep Friendly: It can be made ahead, stored in the fridge, and portioned out for simple grab-and-go lunches.
What is Tuna Pasta Salad?
Tuna pasta salad is a chilled pasta dish made by mixing cooked pasta with tuna, vegetables, and a creamy dressing. It is commonly served as a light lunch, quick dinner, or make-ahead meal.
This version is made more high protein and macro friendly by using plenty of tuna and a lighter dressing based on fat free Greek yoghurt. It suits anyone who wants a balanced meal that is easy to prep and satisfying to eat.
Tuna Pasta Salad Nutrition
This high protein tuna pasta salad delivers a balanced mix of protein and carbohydrates, making it a practical option for lunch, meal prep, or a lighter dinner. The tuna and Greek yoghurt help keep the protein high, while the pasta provides plenty of energy and the dressing keeps everything creamy without adding too much fat. Here’s the nutritional breakdown per serving:
Calories: 419
Protein: 36g
Carbs: 59g
Fat: 5g
Ingredients
- Pasta: Fusilli works well because it holds the dressing in all its twists and keeps every bite flavourful.
- Tuna: Tuna adds the main protein boost and gives the salad its savoury, satisfying base.
- Vegetables: Red bell pepper, cucumber, red onion, and sweetcorn add crunch, freshness, sweetness, and colour.
- Dressing: Fat free Greek yoghurt, light mayo, and reduced salad cream create a creamy but lighter dressing with plenty of tang.
- Seasoning: Lemon juice, garlic granules, salt, and black pepper lift and balance the overall flavour.
How to Make Tuna Pasta Salad
See recipe card for ingredient quantities and full instructions.
Start by boiling the fusilli in salted water until tender. Once cooked, drain it and rinse it under cold water so it cools down quickly and stops cooking further.
While the pasta drains, chop the red pepper, cucumber, and red onion into small, even pieces. Keeping the vegetables fairly uniform helps the salad mix together better and makes each bite more balanced.
Next, stir together the Greek yoghurt, light mayo, reduced salad cream, lemon juice, garlic granules, salt, and pepper until smooth. The dressing should taste creamy, tangy, and well seasoned before anything else goes in.
Add the cooled pasta, drained tuna, sweetcorn, and chopped vegetables, then mix until everything is well coated. Once combined, give it a final taste and adjust the seasoning if needed before serving straight away or chilling for later.
Serve and enjoy!
Tips
- Cool the pasta properly before mixing. Warm pasta can thin out the dressing and make the salad lose its creamy texture.
- Drain the tuna and sweet corn well. Too much excess liquid can water down the dressing and make the salad soggy.
- Chop the vegetables quite small. Smaller pieces mix through more evenly and make the salad easier to eat.
- Season the dressing before combining. It is much easier to get the flavour right before the pasta and vegetables go in.
- Chill before serving for the best flavour. A short rest in the fridge helps the dressing cling to the pasta and gives the flavours time to come together.
Recipe Variations & Substitutions
- Use a different pasta shape: Penne, farfalle, or rotini all work well if fusilli is not available.
- Adjust the crunch: Celery or grated carrot can be added in place of some of the cucumber or pepper.
- Add more veg: Cherry tomatoes and lettuce can be added for extra colour without changing the recipe too much.
- Add more protein: Add a boiled egg for more protein.
Storage
Store Tuna Pasta Salad in an airtight container in the fridge for up to 3 days. Give it a quick stir before serving, as the dressing may settle slightly. This recipe is best enjoyed cold and is not ideal for freezing.
Frequently Asked Questions
Add a small splash of cold water or a little extra lemon juice and stir until the dressing reaches the consistency you want. The pasta can also absorb some of the dressing as it sits, so giving it a quick mix before serving helps.
No, both can be adjusted to suit your preference. You can swap either one for extra fat free Greek yoghurt, but the mayo adds creaminess and the salad cream gives the dressing its tangier flavour.
This usually happens when the pasta is not cooled properly or the tuna and sweetcorn are not drained well enough. Let the pasta drain fully and remove as much liquid as possible from the tins before mixing.
More High Protein Lunches
After you try this Tuna Pasta Salad Recipe, let us know your thoughts! Follow us on Instagram for more high protein, low calorie recipe ideas.
Tuna Pasta Salad
Equipment
- 1 Saucepan
- 1 Colander
- 1 Large Mixing Bowl
- 1 Chopping Board
- 1 Spoon
- 1 Knife
Ingredients
- 150 g Fusilli Pasta
- 3 cans Tuna (drained)
- 1 Large Cucumber (diced)
- 1 Red Onion (finely chopped)
- 1 Red Bell Pepper
- 1 can Sweetcorn
Salad Dressing
- 200 g Fat Free Greek Yoghurt
- 2 tbsp Reduced Salad Cream
- 2 tbsp Lighter than Light Mayo
- 1 tsp Garlic Granules
- 1 tsp Mustard
- ½ Lemon
- Salt
- Pepper
Instructions
- Bring a large saucepan of salted water to the boil. Cook the fusilli pasta according to the packet instructions until tender.
- Drain the pasta well and rinse under cold water until fully cooled. Set aside to drain completely.
- Meanwhile, prepare the vegetables by finely chopping the red bell pepper, dicing the cucumber, and finely chopping the red onion.
- In a large mixing bowl, add the Greek yoghurt, lighter than light mayonnaise, reduced salad cream, lemon juice, garlic granules, salt, and black pepper. Stir until smooth and well combined.
- Add the cooled pasta, drained tuna, chopped red bell pepper, cucumber, red onion, and drained sweetcorn to the bowl.
- Mix everything together until the pasta and vegetables are evenly coated in the dressing.
- Taste and adjust with extra salt, black pepper, or lemon juice if needed.
- Serve and Enjoy!
Notes
Meal Prep Tip: Drain the tuna and sweetcorn well so the dressing stays creamy rather than watery. For the best texture, make sure the pasta is fully cooled before mixing with the dressing. This recipe works well for meal prep and can be portioned into containers for easy lunches.
