Mediterranean Tuna Pasta Salad

Mediterranean Tuna Pasta Salad

This Mediterranean Tuna Pasta Salad is a refreshing, high-protein, and flavor-packed dish perfect for lunch, picnics, or a light dinner. Combining flaky tuna with juicy cherry tomatoes, olives, herbs, and a zesty olive oil dressing, this salad delivers vibrant Mediterranean flavors in every bite. It’s easy to make, stores well, and is delicious served warm, cold, or at room temperature.

Time Required:

Prep Time: 15 minutes

Cook Time: 10 minutes

Total Time: 25 minutes

Ingredients:

For the Salad:

250g (about 8 oz) short pasta (fusilli, penne, or farfalle)

1 can (150–180g) tuna in olive oil or water, drained and flaked

1 cup cherry tomatoes, halved

1/2 cup cucumber, diced

1/3 cup red onion, thinly sliced

1/4 cup Kalamata olives, sliced

1/4 cup crumbled feta cheese

2 tablespoons capers (optional)

2 tablespoons fresh parsley or basil, chopped

For the Mediterranean Dressing:

1/4 cup extra virgin olive oil

2 tablespoons lemon juice (freshly squeezed)

1 teaspoon Dijon mustard

1 garlic clove, finely minced

1/2 teaspoon dried oregano

Salt and black pepper, to taste

Instructions:

Cook the Pasta:

Bring a large pot of salted water to a boil. Cook the pasta according to package instructions until al dente. Drain and rinse under cold water to stop cooking and cool the pasta.

Prepare the Dressing:

In a small bowl or jar, whisk together olive oil, lemon juice, Dijon mustard, garlic, oregano, salt, and pepper until well combined.

Assemble the Salad:

In a large mixing bowl, combine the cooled pasta, tuna, cherry tomatoes, cucumber, red onion, olives, capers (if using), and chopped herbs.

Add Dressing:

Pour the dressing over the salad and toss gently to coat everything evenly.

Add Cheese & Chill (Optional):

Fold in the crumbled feta cheese. Cover and refrigerate for at least 15–20 minutes before serving, or serve immediately at room temperature.

Serve:

Garnish with more herbs or a squeeze of lemon. Serve chilled or at room temperature as a main or a side.

Tips & Variations

Tuna Options

Use tuna in olive oil for richer flavor, or water-packed for a lighter version.

Swap with canned salmon, grilled shrimp, or chickpeas for variety.

Pasta Choices

Short pasta like fusilli, penne, farfalle, or rotini work best to hold dressing and ingredients.

Use whole grain, lentil, or gluten-free pasta to match dietary needs.

Cheese Flexibility

Replace feta with crumbled goat cheese, shaved parmesan, or omit entirely for dairy-free.

Add mozzarella pearls for a creamy texture contrast.

Boost the Herbs

Add fresh mint, basil, or dill to enhance brightness.

Dried herbs like thyme or marjoram can be added sparingly if fresh isn’t available.

Make it a Meal

Mix in 1/2 cup of white beans, quinoa, or blanched green beans for extra bulk and fiber.

Serve over arugula or baby spinach for a more salad-like texture.

Flavor Enhancers

Add sun-dried tomatoes, roasted red peppers, or artichoke hearts for a more complex Mediterranean depth.

A dash of sumac or za’atar will give it a Middle Eastern flair.

Q&A

Q: Can I make this in advance?

A: Absolutely! It actually tastes better after chilling for 1–2 hours as the flavors meld. Just stir before serving and refresh with a little lemon juice or olive oil if needed.

Q: Can I make this dairy-free?

A: Yes. Simply omit the feta or use a plant-based cheese alternative.

Q: How long does it last in the fridge?

A: Store in an airtight container for up to 3–4 days. It’s a great meal prep option!

Q: What if I don’t have Dijon mustard?

A: Substitute with whole grain mustard, yellow mustard, or leave it out and add an extra dash of lemon juice.

Q: Can I serve it warm?

A: Yes. Skip the rinsing step after cooking the pasta, and mix everything while warm for a cozy, comforting version.

Nutrition

Nutritional values will vary based on pasta type, tuna brand, and dressing amounts.

Conclusion

This Mediterranean Tuna Pasta Salad is the perfect combination of light and filling—a colorful, herby blend of protein-rich tuna, crisp veggies, briny olives, and zesty lemon-oregano dressing. It’s ideal for picnics, potlucks, or as a no-fuss weekday lunch. With endless variation options and easy prep, this salad is sure to become a repeat favorite for anyone who loves healthy, flavorful meals.