Tuna And Pasta Salad

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 meal prep burritos, balanced BLT chicken salad, fibre-rich 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! If you have leftover elbow pasta, you can use it for my elote pasta salad recipe.
• Protein: Canned tuna is great for convenience, or swap for cooked chicken, salmon, or chickpeas for a vegetarian twist. Got leftover tuna? Try my creamy tuna casserole (aka tuna Mornay pasta bake).
• 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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