Healthy Tuna Pasta Salad Recipe
This healthy tuna pasta salad is packed with protein, veggies, and flavor. A quick and easy meal perfect for lunch, dinner, or meal prep.
Don’t let the title of Healthy Tuna Pasta Salad Recipe throw you for a loop because this recipe is versatile and can be made with many different types of meat or no meat at all. It can also be served hot or cold. That’s probably why this is one of my favorite recipes to make during the weeknight. Simple put, it’s easy.
The reason why this recipe is healthy is because it doesn’t use the heavy soups as a sauce. It uses a simple Extra Virgin Olive Oil and a gold balsamic vinegar to give it lots of flavor. I use the Due Vittorie Oro Gold Balsamic Vinegar
that I purchased on Amazon. It’s always listed as a best seller so I decided to give it a try and I feel in love with it. That bottle will last me a really long time too. I can’t say enough good things about it. It’s probably because it’s imported from Italy. That must be it. lol
This can easily be turned into a vegetarian dish if you leave the tuna out. It has plenty of protein with the beans.
Another tip to this recipe is the fresh herbs I use. That makes a huge difference in any meal when you use fresh herbs.
Healthy Tuna Pasta Salad Recipe
Ingredients You’ll Need
- 2 cups whole wheat penne pasta (or any pasta of choice), cooked and cooled
- 1 (5 oz) can of tuna in water, drained
- 1 cup canned chickpeas, rinsed and drained
- 1/2 cup chopped black olives
- 1/2 cup chopped tomatoes
- 1/4 cup sautéed onions (yellow or white)
- 1/4 cup chopped fresh parsley or other fresh herbs
- 1–2 tablespoons olive oil
- 1 tablespoon red wine vinegar or lemon juice
- 1/2 teaspoon garlic powder
- Salt and pepper to taste
How To Make Healthy Tuna Pasta Salad
- Cook Pasta
Cook the pasta according to the package directions. Drain and let it cool. - Saute Onions
In a small pan, sauté chopped onions in a bit of olive oil until golden and soft. Let cool. - Mix Ingredients
In a large bowl, combine the cooled pasta, tuna, chickpeas, black olives, tomatoes, sautéed onions, and parsley. - Make the Dressing
In a small bowl, whisk together the olive oil, vinegar or lemon juice, garlic powder, salt, and pepper. - Toss and Chill
Pour the dressing over the pasta salad and mix well to coat all the ingredients evenly. Chill for at least 30 minutes before serving for best flavor.
Notes
- This dish tastes even better the next day.
- Add crumbled feta or chopped cucumber for a twist.
- Great for meal prep – store in the fridge for up to 3 days.
Here’s a Pinterest friendly photo in case you want to “pin it” for later:
Healthy Tuna Pasta Salad
Ingredients
- 2 cups whole wheat penne pasta or any pasta of choice, cooked and cooled
- 1 5 oz can of tuna in water, drained
- 1 cup canned chickpeas rinsed and drained
- 1/2 cup chopped black olives
- 1/2 cup chopped tomatoes
- 1/4 cup sautéed onions yellow or white
- 1/4 cup chopped fresh parsley or other fresh herbs
- 1-2 tablespoons olive oil
- 1 tablespoon red wine vinegar or lemon juice
- 1/2 teaspoon garlic powder
- Salt and pepper to taste
Instructions
Cook Pasta
- Cook the pasta according to the package directions. Drain and let it cool.
Saute Onions
- In a small pan, sauté chopped onions in a bit of olive oil until golden and soft. Let cool.
Mix Ingredients
- In a large bowl, combine the cooled pasta, tuna, chickpeas, black olives, tomatoes, sautéed onions, and parsley.
Make the Dressing
- In a small bowl, whisk together the olive oil, vinegar or lemon juice, garlic powder, salt, and pepper.
Toss and Chill
- Pour the dressing over the pasta salad and mix well to coat all the ingredients evenly. Chill for at least 30 minutes before serving for best flavor.
Notes
Nutrition facts are provided as a courtesy.
