Mediterranean Tuna Pasta Salad

Why You’ll Love Mediterranean Tuna Pasta Salad Recipe

• It uses pantry‑friendly ingredients like canned tuna and pasta, making it easy and cost‑effective.

• The fresh Mediterranean style means it’s full of vibrant flavors and textures — greens, beans, nuts, tuna — and it’s not mayo‑based, so lighter and more approachable.

• Versatile and flexible: you can serve it warm or chilled, use different pasta shapes or greens, and tweak the beans, nuts or herbs according to what you have.

• It works great as a main dish salad, especially if you want something relatively healthy yet satisfying.

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
Dressing:

• extra‑virgin olive oil

• rice vinegar

• lemon juice

• garlic (pressed or minced)

• kosher salt

• ground black pepper

Pasta Salad:

• medium‑sized dry pasta (e.g., casarecce, penne, rotini, farfalle, fusilli)

• canned tuna (either packed in oil or water)

• arugula (or substitute baby spinach)

• sliced cherry tomatoes

• finely‑diced onion

• chopped celery

• cooked cannellini beans

• grated Pecorino Romano or Parmesan

• pine nuts

• fresh herbs (such as parsley, thyme, basil)

Directions

1. Combine all dressing ingredients in a bowl or measuring cup; whisk well and set aside.

2. Bring a large pot of generously salted water to a boil. Cook the pasta according to the package’s middle timing (i.e., “firm” — a minute longer than al dente but not fully tender). Meanwhile, prep the rest of the ingredients: open and drain the tuna, rinse/chop veggies and herbs, grate cheese, measure beans and nuts.

3. Once the pasta is cooked, transfer it to a colander and rinse under cool water to stop cooking and cool it down a bit.

4. Transfer the drained pasta to a large bowl. Add the rest of the pasta salad ingredients (tuna, arugula, tomatoes, onion, celery, beans, cheese, pine nuts, herbs) and stir to combine.

5. Give the dressing another whisk, then pour it over the salad. Toss thoroughly so everything is coated.

6. Taste and adjust seasoning as needed: more salt, pepper, lemon juice, cheese or herbs as desired. Serve either slightly warm or chilled from the fridge.

Servings and timing

• Servings: 8 servings.

• Prep time: approx. 12 minutes.

• Cook time: approx. 20 minutes.

• Total time: approx. 32 minutes.

Variations

• Swap arugula for baby spinach or mixed greens.

• Replace or add different beans (e.g., chickpeas instead of cannellini).

• Use other pasta shapes — fusilli, gemelli, farfalle, penne all work.

• Swap pine nuts for walnuts or almonds for a different nut texture.

• Change herbs: basil, dill, oregano or parsley — fresh or dried (reduce quantity if using dried).

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

• Add other Mediterranean touches: olives, roasted red peppers, feta cheese.

Storage/Reheating

• Store leftover pasta salad in an airtight container in the refrigerator. It will keep well for 3‑4 days.

• Note: because there is no mayo, the texture and flavor hold up well, but the salad will absorb more dressing over time. If making ahead, consider reserving a portion of the dressing to toss in just before serving, or mix up a little extra to refresh leftovers.

• To serve leftovers: take from the fridge, stir well, add a splash of reserved or extra dressing if needed, and optionally bring to room temperature or serve chilled.

• Avoid leaving the salad at room temperature for extended periods (over 2 hours) for food safety.

FAQs

What kind of tuna should I use?

You can use canned tuna packed in oil or water. Tuna in oil provides extra moisture and richer flavor, which is nice since this salad doesn’t use mayonnaise.

Can I make this salad ahead of time?

Yes — you can prepare it a day or two in advance. Since the dressing will continue to be absorbed by the pasta and other ingredients over time, you may wish to reserve some dressing to toss in just before serving or mix up a little extra.

Is this salad healthy?

Yes, it is. It features lean protein from tuna, leafy greens, beans, nuts, and uses a vinaigrette instead of a heavy mayo‑based dressing.

What pasta shape works best?

Medium‑sized pasta shapes that hold dressing well are ideal: casarecce, penne, rotini, farfalle, fusilli, gemelli are all good choices.

Can I use dried herbs instead of fresh?

Yes — you can substitute dried herbs if needed. However, because dried herbs are more concentrated, you’ll need to use less than you would fresh.

Can I serve this warm?

Yes — although traditionally pasta salads are served chilled, this particular salad works warm straight after mixing and also tastes great after chilling in the fridge.

What should I do if leftovers become dry?

As the salad sits, the pasta absorbs dressing and can become dry. To refresh leftovers, add a little extra vinaigrette or some reserved dressing before serving.

Can I substitute arugula with another green?

Absolutely. Baby spinach, mixed salad greens or even chopped kale (if massaged) would work in place of arugula.

Are there other nut options besides pine nuts?

Yes — if you don’t have pine nuts, you can use walnuts, almonds (sliced or chopped) or even pistachios for a different texture and flavor.

Can I add more vegetables or extras?

Yes — this salad is very flexible. You could add olives, roasted red peppers, cucumber, artichoke hearts, sun‑dried tomatoes or even crumbled feta for extra Mediterranean flair.

Conclusion

This Mediterranean Tuna Pasta Salad is a flavorful, versatile, and easier‑to‑make alternative to heavy, mayo‑based tuna salads. You’ll appreciate its bright, fresh ingredients, the richness of tuna and nuts, and the ease of prepping something that works well for lunch, dinner or a make‑ahead meal. With room for customization and simple storage options, this recipe is a great addition to your repertoire for healthy yet satisfying meals.

Mediterranean Tuna Pasta Salad

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This Mediterranean Tuna Pasta Salad is a fresh, vibrant, and easy-to-make dish packed with protein-rich tuna, crunchy vegetables, and a zesty homemade dressing. Perfect for picnics, lunches, or light dinners.

• Author: Emily
• Prep Time: 15 minutes
• Cook Time: 10 minutes
• Total Time: 25 minutes
• Yield: 4 servings
• Category: Salad
• Method: Mixing
• Cuisine: Mediterranean
• Diet: Low Fat

Ingredients

• 8 oz (about 2 1/2 cups) dry pasta (such as rotini or fusilli)
• 5 oz can tuna, drained
• 1/2 cup chopped cucumber
• 1/2 cup halved grape or cherry tomatoes
• 1/4 cup chopped red onion
• 1/4 cup chopped kalamata olives
• 2 tbsp chopped fresh parsley
• 1/2 cup crumbled feta cheese
• 3 tbsp olive oil
• 1 tbsp red wine vinegar
• 1 tbsp lemon juice
• 1/2 tsp dried oregano
• 1/4 tsp salt
• 1/4 tsp ground black pepper

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Instructions

1. Cook the pasta according to package directions. Drain and rinse under cold water to cool.
2. In a large mixing bowl, add the cooked pasta, drained tuna, cucumber, tomatoes, red onion, olives, parsley, and feta cheese.
3. In a small bowl or jar, whisk together olive oil, red wine vinegar, lemon juice, oregano, salt, and pepper until well combined.
4. Pour the dressing over the salad and toss until everything is evenly coated.
5. Chill in the refrigerator for at least 30 minutes before serving for best flavor.

Notes

• This salad can be made a few hours ahead of time and stored in the refrigerator.
• Use high-quality tuna packed in water or olive oil for the best flavor.
• Feel free to customize by adding bell peppers or swapping in chickpeas for a vegetarian version.

Nutrition

• Serving Size: 1/4 of recipe
• Calories: 350
• Sugar: 3g
• Sodium: 580mg
• Fat: 18g
• Saturated Fat: 5g
• Unsaturated Fat: 12g
• Trans Fat: 0g
• Carbohydrates: 30g
• Fiber: 2g
• Protein: 20g
• Cholesterol: 25mg