Healthy Tuna Pasta Salad
This healthy tuna pasta salad is a lunchtime staple in my household! It’s fast, it’s fresh, it’s light, and it’s one of those go-to options that I always go back to, thanks to the simple ingredient list and the fact that it’s delicious and also totally unfussy.
You cook up some pasta, whisk together a creamy-but-light dressing with Greek yogurt and a little mayo, then fold in flaky tuna and tons of fresh crunch from cucumbers, tomatoes, red onion, and parsley. It feels classic and comforting, but lighter — packed with protein and veggies so it actually keeps you full without weighing you down! It’s great for meal prep, easy lunches, or tucking into lunchboxes when you need something make-ahead that doesn’t get sad in the fridge.
Love a good lunchtime salad? Me too! I think you’ll also like my Dorito beef taco salad, chicken salad with grapes, southwest chicken salad, tortellini pesto pasta salad, and cottage cheese egg salad!
Ingredients
There’s a printable recipe card at the bottom of this post!
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Rotini pasta — the perfect shape for holding onto the creamy dressing
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Chunk light tuna, drained — lean protein that keeps the salad filling
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Fresh parsley — adds bright, herby freshness (plus extra for garnish)
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Red onion, chopped — a little sharp bite for balance
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Mayonnaise — classic creamy base
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Greek yogurt — lightens things up while adding protein and tang
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Dijon mustard — subtle zip and depth
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Fresh lemon juice — brightens the whole salad
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Salt — brings all the flavors together
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Black pepper — gentle seasoning
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Cherry tomatoes, halved — juicy pops of sweetness
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Cucumber, chopped — fresh crunch that keeps everything light
How To Make Healthy Tuna Pasta Salad
- Bring a large pot of salted water to a boil and cook the pasta until al dente according to the package directions. Drain, then rinse under cold water to cool it completely.
- In a large mixing bowl, whisk together the mayonnaise, Greek yogurt, Dijon mustard, lemon juice, salt, and pepper until smooth.
- Add the cooled pasta, tuna, cucumber, tomatoes, red onion, and parsley. Gently fold everything together until well coated.
- Cover and refrigerate for at least 30 minutes, or until you’re ready to serve.
- Finish with an extra sprinkle of parsley just before serving.
Storage
Store any leftovers in an airtight container in the refrigerator for up to 3 to 4 days.
Recipe Notes
Rinsing the pasta under cold water after cooking stops it from continuing to soften and helps keep the salad from getting mushy, plus it chills everything down fast.
Using a mix of mayonnaise and Greek yogurt gives you the best of both worlds: creamy texture with a lighter, tangier finish. You can adjust the ratio to your taste if you prefer it richer or lighter.
Letting the salad chill for at least 30 minutes really makes a difference. It gives the flavors time to blend and the dressing to soak into the pasta!
If the salad thickens a bit after sitting in the fridge, just stir in a splash of lemon juice or a spoonful of yogurt to loosen it up before serving.
Variations
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Switch the protein — Swap the tuna for canned salmon, shredded rotisserie chicken, or chickpeas for a vegetarian version.
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Change up the veggies — Add diced bell peppers, shredded carrots, sweet corn, peas, or chopped celery for extra crunch.
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Make it extra herby — Mix in fresh dill, basil, or chives for a different flavor vibe.
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Add a little heat — Stir in crushed red pepper flakes or a dash of hot sauce to wake things up.
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Go Mediterranean — Add olives, feta cheese, and a splash of red wine vinegar for a totally different spin.
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Boost the protein — Toss in hard-boiled eggs or extra tuna to make it even more filling.
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Switch the dressing — Try all Greek yogurt instead of the mayo blend for an even lighter version.
Healthy Tuna Pasta Salad
Ingredients
- 12 oz rotini pasta uncooked
- 2 5 oz cans chunk light tuna, drained
- 1 tbsp fresh parsley chopped, plus extra for garnish
- 3 tbsp red onion chopped
- ½ cup mayonnaise
- ½ cup Greek yogurt
- 1 tbsp Dijon mustard
- Juice from ½ lemon
- ¼ tsp salt
- ¼ tsp pepper
- 1 cup cherry tomatoes halved
- 1 cup cucumber chopped
Instructions
- Bring a large pot of salted water to a boil and cook the pasta until al dente according to the package directions. Drain, then rinse under cold water to cool it completely.
- In a large mixing bowl, whisk together the mayonnaise, Greek yogurt, Dijon mustard, lemon juice, salt, and pepper until smooth.
- Add the cooled pasta, tuna, cucumber, tomatoes, red onion, and parsley. Gently fold everything together until well coated.
- Cover and refrigerate for at least 30 minutes, or until you’re ready to serve.
- Finish with an extra sprinkle of parsley just before serving.
This is the kind of recipe you end up making on repeat, and it’s easy, fresh, and actually satisfying in that “this keeps me full” kind of way. Whether you’re packing it up for lunches or serving it as a quick dinner side, it’s one of those dependable go-tos that always comes through! If you make it, I’d love to hear about it. You can leave a quick star rating in the comments below, and you can tag me in your pics on Instagram @slimmingviolet!
