Tuna Pasta Salad

Quick and Nutritious Tuna Pasta Salad: Your Go-To Backup Meal
pasta salad with tuna pinit

Do you have a go-to backup meal at home? If not, consider trying this simple Tuna Pasta Salad dish. It’s perfect for those moments when you need something quick, yet still want to ensure you’re eating something healthy.

cold tuna pasta salad

Tuna Pasta Salad Recipe: Quick, Easy, and Nourishing After a Long Day

This recipe is a lifesaver after a hectic day. Made with everyday pantry staples, it’s effortlessly simple, lightning-fast to prepare, and delivers nourishing goodness without the need for extended kitchen efforts. Perfect for those moments when you crave convenience without compromising on nutrition.

tuna pasta

Nutrient-Packed Ingredients for Your Well-Being

  • Tuna: Rich in protein and omega-3 fatty acids, supporting heart health and providing essential nutrients.
  • Pasta: A source of carbohydrates for energy and fibre for digestion.
  • Rocket Salad (Arugula): Packed with vitamins and minerals, low in calories, and offers potential antioxidant and anti-inflammatory properties.
  • Cherry Tomatoes: High in vitamins A and C, plus antioxidants like lycopene, contributing to overall health.
  • Hemp Seeds: Excellent source of plant-based protein, healthy fats, and essential minerals like magnesium and zinc.
  • Olive Oil: Contains monounsaturated fats that are heart-healthy and beneficial for reducing inflammation.
  • Lemon Juice: Provides vitamin C and aids digestion with its potential detoxifying effects.
  • Apple Cider Vinegar: May help regulate blood sugar levels and support digestion.

For a fresh and zesty flavour try the Mint Salad Dressing instead!

tuna pasta salad recipe

This Pasta Salad with Tuna dish combines various nutrient-rich ingredients, ensuring a well-rounded and healthful meal.

Difficulty: Beginner Prep Time 10 mins Cook Time 10 mins Total Time 20 mins
Servings: 2
Best Season: Suitable throughout the year


Experience a swift and wholesome solution with our Tuna Pasta Salad recipe. Perfect as your reliable backup meal, this dish strikes a balance between convenience and nutrition. With tender tuna, perfectly cooked pasta, vibrant rocket salad, and a zesty dressing, enjoy a satisfyingly healthy option even on your busiest days.


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  1. Cook the pasta according to the package instructions until al dente. Drain and rinse with cold water to stop the cooking process. Set aside.

  2. In a large mixing bowl, combine the cooked pasta, drained tuna, rocket salad, hemp seeds, and cherry tomatoes.

  3. In a separate small bowl, whisk together the olive oil, honey, lemon juice, and apple cider vinegar to create the dressing.

  4. Pour the dressing over the pasta mixture and gently toss everything together until the ingredients are well coated with the dressing.

  5. Let the pasta salad sit in the refrigerator for about 15-20 minutes to allow the flavours to meld and the salad to chill.

  6. Before serving, give the pasta salad a final toss and adjust the seasoning if needed. You can add a pinch of salt and pepper if desired.

  7. Serve the tuna pasta salad cold as a refreshing and nutritious meal or side dish.

Keywords: Tuna Pasta Salad, Backup Meal, Convenience, Nutrition, Tender Tuna, Perfectly Cooked Pasta, Rocket Salad, Zesty Dressing, Healthy Option, Quick Recipe, Wholesome, Balanced Meal, Easy Preparation, Flaked Tuna, Cherry Tomatoes, Hemp Seeds, Olive Oil, Busy Days, Swift Solution, Satisfying.

Frequently Asked Questions

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Can I use a different type of pasta for this Tuna Pasta Salad?

Yes, feel free to use your favourite type of pasta. Penne, fusilli, or rotini work well. Choose a shape that holds the dressing and ingredients effectively.

Is there a vegetarian substitute for tuna in this recipe?

Indeed, you can replace tuna with chickpeas, white beans, or tofu for a vegetarian-friendly version while maintaining the protein content.

Can I make the dressing ahead of time and store it separately?

Absolutely, preparing the dressing in advance is a time-saving strategy. Store it in an airtight container in the refrigerator and mix it with the salad just before serving.

How long can I refrigerate the Tuna Pasta Salad before serving?

You can refrigerate the prepared salad for up to 24 hours. However, for the best freshness and texture, it's recommended to enjoy it within a few hours of assembling.

Can I add additional vegetables to the salad for more variety?

Certainly, feel free to personalize the recipe by adding vegetables like cucumbers, bell peppers, red onions, or black olives. These additions can enhance both flavor and nutritional diversity.

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