Healthy Tuna Pasta Salad (No Mayo)
This Healthy Tuna Pasta Salad with no mayo is the perfect make-ahead dish for a summer BBQ, potluck or a nutritious packed lunch. Ready in just 15 minutes, this flavourful, crunchy salad is sure to be a new favourite!
Servings: 4 -6 servings
Calories: 484kcal
Ingredients
For The Pasta
- 220 g ( 7.7 oz) canned tuna 2 tins
- 300 g ( 10.5 oz) pasta use gluten-free pasta if req.
- 110 g ( 4oz ) cherry/baby tomatoes halved
- 1 medium red onion finely sliced
- ½ medium cucumber finely diced
- 1 medium red bell pepper finely diced
- 8-10 basil leaves torn
- 10 g ( 0.4 oz) gherkins finely chopped
For The Dressing
- 4 tablespoon extra virgin olive oil
- ¼ teaspoon sea salt leave out if cooking for small children
- 1 teaspoon Dijon mustard
- 4 tablespoon fresh lemon juice
- black pepper to taste
Instructions
- Cook the pasta according to package instructions until al dente. Drain and rinse under cold water to stop the cooking process. Set aside to cool.
- While the pasta is cooking, prepare the veggies: chop the baby tomatoes in half, thinly slice the red onion, dice the cucumber and red pepper, and finely chop the gherkin. Tear the fresh basil leaves into small pieces.
- Combine the cooled pasta, chopped veggies, and torn basil leaves in a large mixing bowl.
- Drain the canned or jarred tuna and add it to the bowl.
- In a small bowl, whisk together the dressing ingredients: olive oil, salt, pepper, Dijon mustard, and fresh lemon juice.
- Pour the dressing over the pasta salad and toss until everything is evenly coated.
- Taste and adjust seasoning if needed.
- Serve immediately or refrigerate for a couple of hours to allow the flavours to infuse before serving.
Notes
See the recipe post for more detailed guidance and instructions.
Tips & Tricks
- Cook The Pasta Al Dente: Nobody likes mushy pasta!
- Rinse The Pasta: After cooking, rinse the pasta under cold water to stop the cooking process and prevent it from sticking together.
- Meal Prep: This salad can be made ahead of time and stored in the fridge for a few days, making it perfect for meal prep, lunches or busy weeknights.
- Mix It Up: Feel free to customise the salad with your favourite veggies, herbs, or alternative protein sources like grilled chicken or chickpeas for a vegetarian option.
- Chill Before Serving: For the best flavour, refrigerate the salad for at least an hour before serving to allow the flavours to infuse together.
- Fish-Free: Substitute the tuna for some smashed chickpeas, this will give a similar texture or use pre-cooked shredded chicken instead.
- Gluten-Free: Use gluten-free pasta in place of regular pasta.
- Mustard-Free: You can add a pinch of cayenne pepper or a splash of sriracha sauce instead of the mustard for a bit of a kick.
- Sulphite Free: Check the packaging on the gherkins, as a lot do contain sulphites. Biona organic gherkins are sulphite-free, but they do contain mustard.
Nutrition
Calories: 484kcal | Carbohydrates: 63g | Protein: 21g | Fat: 16g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 11g | Cholesterol: 20mg | Sodium: 291mg | Potassium: 486mg | Fiber: 4g | Sugar: 6g | Vitamin A: 1255IU | Vitamin C: 51mg | Calcium: 44mg | Iron: 2mg
