Tuna Pasta Salad

A tuna pasta salad is often part of my Sunday Meal Prep! After all, it’s a nutritionally balanced and nutrient-packed meal with flavours that intensify as they marinate. Additionally, did I mention that this Tuna Pasta Salad packs well for school/work lunches or can serve as a quick and easy dinner? Yup! Read on for this fresh and flavourful lunch that’s ideal for fall picnics, BBQs or potlucks.  

Why I love this Tuna Pasta Salad? 

As a dietitian and new momma with an infant, I am trying to simplify my life (and my meals) where ever possible. Here’s why I’m loving this Tuna Pasta Salad: 

• Can use your “veggie prepped” pre-cut peppers and diced tomatoes. 
• Fully make-ahead meal, which means we can enjoy convenient leftovers later. 
• The dressing is simple and light with only two ingredients – oil and vinegar (and no mayo).
• Portion into lunch containers for later.  
• Nutritionally balanced meal with carb, protein, healthy fats and veggies! 

Dietitian Tip: Start Veggie Prepping! Pre-cut peppers & store in an air-tight container to easily add to meals.

A Lighter Tuna Pasta Salad

As mentioned above, this is not your traditional creamy Tuna Pasta Salad. Now, don’t get me wrong. Like many, I too enjoy the commonly used mayo and celery; however, an oil and vinegar base with spinach, feta and crunchy veggies feels fresher and lighter. The ingredients in my Tuna Pasta Salad recipe are also common household items that I have in my fridge and pantry – be sure to check out my Dietitian Picks for Fridge, Freezer and Pantry. Also, to get the full list of measurements and all of the instructions, be sure to scroll to the bottom of the post for the recipe card.

Find out my Dietitian kitchen staples in my Fridge, Freezer and Pantry!

Tuna Pasta Salad Ingredients:

• Rotini Pasta: You absolutely can use a different kind of small pasta for this tuna salad if you like. I just find that the corkscrew shape works well for holding onto tuna and other ingredients.
• Canned Tuna: Be sure to use the water-packed tuna since we are adding olive oil in the dressing.
• Bell Peppers: Provide extra colour with diced peppers diced with extra fresh crunch.
• Tomatoes: I love cherry tomatoes, but if you’re not a fan, you could replace them with shredded carrots.
• Spinach: Fresh spinach leaves add a vibrant green punch of colour. Can chop them if you prefer smaller pieces. 
•  Black Olives: The saltiness of olives pair nicely with the tuna, fresh veggies and feta. Can swap for sundried tomatoes if you prefer. 
• Feta: Crumbled feta provides a salty, umami flavour. LOVE! 
• Italian Parsley or Green Onion: These fresh herbs can be left out (or replaced with chives); however, I like the extra freshness.

Tuna Pasta Dressing Ingredients:

• Extra Virgin Olive Oil: I love the flavour of a fresh, high-quality EVOO. You can swap the oil if you need for a neutral-tasting oil like canola or avocado oil.
• Red Wine Vinegar: This adds a zing to your pasta salad dressing. Plus, you can add a dash more vinegar to your leftovers to pop those flavours as needed. 
• Oregano: The little bit of oregano in this recipe really adds a nice flavour dimension.
• Kosher Salt and Pepper: We need to ensure our Tuna Pasta Salad is seasoned well. Be sure to taste and adjust for S&P. 

Can I Substitute Pasta Shapes? 

Yes, you can absolutely substitute the rotini for another shape of pasta. However, consider how the ingredients and the dressing will adhere. Generally speaking, the more twists and turns, grooves or unique shapes, ingredients stick easier. Therefore, pasta shapes like corkscrews ( fussili or cavatappi) work well along with bowties (farfalle), shells, penne with ridges (regatta) and elbow macaroni. 

How Long Do Leftovers Last? 

As a general rule, I always recommend using leftovers within 4 days. Be sure to seal your pasta in an airtight container and store in the refrigerator. Another helpful tip is to taste your pasta again after a day or two to adjust the dressing. I will often add a dash more vinegar to liven the flavours if they’ve been sitting a while. Please don’t freeze leftovers! 

Store your Tuna Pasta Salad in an air-tight container for up to four days.

Do you Rinse Pasta for Cold Pasta Salad?

Yes! Be sure to rinse your pasta under cold water when making a cold pasta salad. However, do not rinse your pasta when making hot pasta dishes since this removes the starch, which helps the sauce adhere to the noodle. 

Check out More Pasta Recipes: 

Serves: 6
Prep Time: 10 minutes

Cook Time: 10 minutes

Ingredients:

• 375 grams of rotini pasta, cooked to al dente and rinsed (option of gluten free for FODMAPs)
• 2 cans of tuna, water-packed
• ¾ cup of black olives, sliced or whole   
• 1 cup of cherry tomatoes, halved or diced
• 3/4 cup multicoloured bell peppers, sliced  
• 1 cup spinach, stems removed
• 1/2 cup of feta cheese, cubed
• ¼ cup fresh scallions or parsley, chopped
• 6 tbsp extra virgin olive oil  
• 3 tbsp of red wine vinegar 
• 2 tsp dried oregano
• Kosher salt and fresh ground pepper

Garnish: Italian Parsley

Tuna Pasta Salad Directions:  

1. Cook pasta according to package directions. Aim for al dente or firm to the bite. 
2. Then, rinse and drain pasta with cold water.
3. Place pasta in large container or bowl for combining all ingredients.
4. Next, add in tuna, veggies, cheese and portioned olive oil and vinegar with oregano. Stir to combine. 
5. Finally, taste and add Kosher salt and fresh ground pepper to your liking. I love to garnish with fresh Italian parsley before serving.

Tuna Pasta Salad

Yield: 6

Prep Time: 10 minutes

Cook Time: 10 minutes

Total Time: 20 minutes

This Tuna Pasta Salad is an easy make-ahead meal that's perfect for lunches. Enjoy the light (non-mayo) dressing and lots of veggies!

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Ingredients

• 375 grams of rotini pasta, cooked to al dente and rinsed
• 2 cans of tuna, water packed
• ¾ cup of black olives, rinsed & sliced or whole
• 1 cup of cherry tomatoes, halved or diced
• 3/4 cup multicoloured bell peppers, sliced
• 1 cup spinach, with stems removed
• 1/2 cup of feta cheese, cubed
• ¼ cup fresh Italian parsley, chopped
• 6 tbsp extra virgin olive oil
• 3 tbsp of red wine vinegar
• 2 tsp dried oregano
• Kosher salt and fresh ground pepper, to taste
• Garnish: Italian Parsley

Instructions

1. Cook pasta according to package directions. Aim for al dente or firm to the bite.

2. Then, rinse and drain pasta with cold water.

3. Place pasta in large container or bowl for combining all ingredients.

4. Next, add in tuna, veggies, cheese and portioned olive oil and vinegar with oregano. Stir to combine.

5. Taste and add Kosher salt and fresh ground pepper to your liking. I love to garnish with fresh Italian parsley before serving.