Mediterranean Creamy Tuna Pasta Salad

Table of Contents

This vibrant, refreshing tuna pasta salad brings together Mediterranean flavors like sun-dried tomatoes, Kalamata olives, cucumbers, and red onion with a creamy Greek yogurt dressing. It’s protein-packed, perfect for meal prep, and comes together in no time for a wholesome lunch or light dinner.

⏱ Time Breakdown

Prep Time: 10 minutes
Cook Time: 10 minutes (for pasta)
Total Time: 20 minutes

Ingredients:

4 cans of tuna in water (drained)

1 can of yellow corn (drained)

1 large carrot, grated

¾ head of romaine lettuce, cut into julienne strips

1 package (about 400g) elbow pasta (cooked and drained)

6 tablespoons of Greek yogurt (or a mix of 3 tbsp yogurt + 3 tbsp mayonnaise for a creamy yet tangy flavor)

1 tablespoon of extra virgin olive oil

1 tablespoon of lemon juice

½ teaspoon garlic powder or 1 small clove of fresh garlic (minced)

½ cup chopped cucumber (preferably Persian or English cucumber)

¼ cup chopped kalamata olives (optional, but adds great flavor)

½ cup crumbled feta cheese

Salt and freshly ground black pepper to taste

1 tablespoon chopped fresh parsley or fresh dill

Instructions:

1. Cook the pasta according to the package instructions. Drain and rinse under cold water to stop cooking and cool it down.

2. In a large bowl, combine the tuna, corn, grated carrot, chopped cucumber, lettuce, and olives.

3. In a small bowl, whisk together the Greek yogurt, olive oil, lemon juice, garlic, salt, and pepper. If you want a creamier texture, you can replace half the yogurt with mayo.

4. Add the cooled pasta to the large bowl with the tuna and veggies.

5. Pour the creamy dressing over everything and mix gently to combine.

6. Sprinkle in the feta cheese and fresh herbs, folding them in carefully.

7. Taste and adjust seasoning if needed. Chill for at least 30 minutes before serving to let the flavors meld.

✅ Tips for the Best Tuna Pasta Salad

Use al dente pasta: Slightly firm pasta holds up better, especially if you’re prepping ahead.
Rinse your pasta: After boiling, rinse in cold water to stop cooking and keep it cool for the salad.
Drain the tuna well: Too much liquid will dilute the creamy dressing.
Add crunch: Cucumbers, red onion, or even chopped celery bring fresh texture.
Creamy boost: Mix a bit of olive oil or lemon juice with Greek yogurt or mayo for extra smoothness.
Chill it: Let it sit in the fridge for 15–30 minutes before serving to enhance the flavors.

❓ Q&A

Q: Can I make it ahead of time?
A: Yes! It actually tastes even better after chilling. Just give it a stir and maybe a splash of lemon juice or olive oil before serving.

Q: Can I use canned salmon or chicken instead of tuna?
A: Absolutely—feel free to sub with whatever protein you like. Canned salmon and shredded rotisserie chicken work great.

Q: Is there a dairy-free alternative to Greek yogurt?
A: Yup! Use a plant-based yogurt (like coconut or almond), or go with a simple olive oil & lemon dressing.

Q: Can I make it low-carb or gluten-free?
A: Sure can! Swap pasta with chickpea, lentil, or zucchini noodles, and use a gluten-free pasta if needed.

Nutrition per Serving (approx.)

Calories: 350–400 kcal

Protein: 20–25g

Carbohydrates: 30–35g

Fiber: 3–5g

Sugars: 3–6g

Fat: 15–18g

Saturated Fat: 2–3g

Cholesterol: 30–45mg

Sodium: 450–600mg