This Healthy Tuna Pasta Salad with no mayo is my go-to for a quick and easy lunch that all my family enjoys. This is not a salad. It’s a meal because it has carbs, protein, and vegetables, making it filling and delicious! This Tuna Pasta Salad is an easy dish to make in less than 30 minutes and tastier than the store-bought.
Is Tuna Pasta Salad good for losing weight?
Yes, fresh or canned tuna are healthy! But it depends on whether the canned tuna is packed in water or oil also if the dressing has sugar or saturated fat (mayo).
- Canned tuna in oil (1) has higher calories and fat than canned tuna in water (2).
- Both Fresh or canned tuna is a high source of protein, omega-3 fatty acids (3), and several essential vitamins and minerals (vitamin D, selenium, and iodine).
- Finally, canned tuna in water is good for losing weight, as it is low in calories and high in protein.
Which pasta is healthier?
I believe that whole wheat pasta is the healthier pasta because it has fewer calories and is full of fibers. Check out my post discussing the difference between whole wheat and regular pasta here.
Tuna Pasta Salad Ingredients:
This tuna pasta salad is very easy to make and timeless. It includes ingredients available in the kitchen pantry. Feel free to add or take off anything you want ?.
- Canned tuna: I used canned Albacore in water.
- Pasta: I prefer whole wheat pasta to regular pasta; check the difference here.
- Vegetables: Green bell peppers, Tomatoes, Onions are good sources of vitamins.
- Olives: I used Kalamata or black olives; it adds a slightly salty flavor.
- Whole Sweet corn: adds a slightly sweet taste.
- Herbs: Dill and Parsley, adds freshness to the salad
- Salt and black pepper to taste.
- Lemon juice: adds freshens and brightness.
- White vinegar: gives a tangy taste.
- Dijon Mustard: gives a tangy, sharp, and strong flavor with a bit of spice.
- Extra virgin Olive Oil: adds flavor.
How to make Tuna Pasta Salad?
- Cook the pasta. Place the whole wheat pasta in boiling water with olive oil and salt in a large pot. Cook the pasta for 10 minutes over medium-high heat or until al dente. Remove from heat and Drain; run cold water to stop cooking the pasta. Then leave it to cool, and transfer into a large bowl.
- Prepare the dressing.Whisk the salt, pepper, lemon juice, white vinegar, Dijon mustard, and olive oil in a small bowl or a tight-lid mason jar. Set aside.
- Vegetables and herbs. Finely chop the tomatoes, onions, green peppers, dill, and parsley. use sliced or pitted Kalamata olives and open a can of whole sweet corn and add ¼ cup (less or more).
- Tuna. Drain the tuna very well to prevent the tuna salad from becoming watery.
- In a Large bowl. Finally, add the cooked pasta, drained tuna, and vegetables, then pour the dressing all over and mix well.
Place the leftover in an air-tight container in the fridge for 2-3 days.