Mediterranean Tuna Pasta Salad with Yogurt Dressing

Lunchtime can be a busy time, so it’s always great to have a few quick and easy recipes in your back pocket. This Mediterranean Yogurt Tuna Pasta Salad is just that – healthy, easy to make, and perfect for a quick lunch or dinner.

Why I Love This Recipe

• Quick & Easy: perfect for anyone who’s looking for something quick and easy to make. The simple ingredients come together in no time at all, making it a breeze to whip up something delicious!
• Flavor: it’s got amazing flavor from the yogurt dressing and everyone loves it.
• Healthy: This nutritious pasta salad contains protein-packed albacore tuna and a variety of veggies. Instead of using mayo, a lighter dressing made with fresh lemon juice, olive oil, and Greek yogurt adds a tang ad creamy texture.
• Make Ahead: This salad is perfect for meal prep. It’s great to eat as soon as it’s made, but it tastes fantastic after a day or two. This is the perfect healthy lunch to take to the office or a fabulous dish for lazy Sundays.

What brings it together

Be sure to check the full recipe card below for the complete ingredient’s list and their exact quantities.

• Canned Tuna: I use solid white tuna packed in water. Chunk light tuna is also a good option. I prefer tuna that is packed in water and not in oil just because the oil has lots of extra calories. Use your favorite can of tuna and if you choose wild caught tuna even better.
• Pasta: Short or smaller pasta is best, that’s why easy tuna macaroni salad is so popular. Choose your favorite noodles. Some of the best types of pasta for a pasta salad are bowtie pasta, rotini pasta, elbow macaroni and penne.
• Onions: I prefer red onions because they have a nice purple-red color and mild taste. But you can also use brown, white, or yellow onions. For this recipe, I think any of these onions are good, but avoid green onions.
• Sweet Corn: Sweet corn adds a needed sweetness to balance all the flavors. They add a burst of bright flavor.
• Cucumbers: I used seedless English cucumbers. Use what’s available and in-season.
• No Mayo Salad Dressing: Fresh lemon juice, plain Greek yogurt, olive oil, pickled pepper juice, salt & pepper. That’s it.

Mediterranean Yogurt Tuna Pasta Salad Recipe Ingredients

• 120g (4.5 oz) canned tuna in water, drained
• 1/2 English cucumber
• 1/2 medium red onion
• 100g (4 oz) sweet corn, drained
• 20g (1 oz) picked serrano peppers or any other peppers you like
• 120g (4.5 oz) whole wheat fusilli pasta (Basil flavored but plain works too)
• Yogurt Dressing:
  • 150g (5-6 oz) plain Greek yogurt (I use 2% fat)
  • 2 tbsp pickle juice from the peppers (optional but highly recommended)
  • 1 tbsp extra virgin olive oil
  • Juice of half a lime
  • 1 tsp salt

How to Make Tuna Pasta Salad

1. Cook the pasta according to package instructions until al dente.
2. While the pasta is cooking, prepare the vegetables. Cube half of the English cucumber and half of a medium red onion. Add them to a large bowl along with 100g of sweet corn and 20g of picked serrano peppers.
3. Prepare the yogurt dressing by mixing together 150g of plain Greek yogurt, 2 tbsp of pickle juice from the peppers, 1 tbsp of extra virgin olive oil, juice of half a lime, and 1 tsp of salt.
4. Once the pasta is cooked, drain it and let it cool down. Add the cooled pasta to the bowl with the vegetables.
5. Add the drained tuna to the bowl.
6. Pour the yogurt dressing over the salad and toss to combine.
7. Serve immediately or store in an airtight container in the refrigerator for 3-4 days.

Variations and Substitutions

• Add Extra Protein: For additional protein, you can add a half a can of chickpeas or cannellini beans, drained.
• Replace the Tuna: Canned salmon can be used instead of tuna.
• Greek Yogurt Substitution: Use sour cream or any other type of yogurt, this mediterranean tuna pasta salad works either way.
• Skip the Peppers: If you’re not a fan of hot peppers, you can skip them. Adding capers can add a different flavor dimension to this tuna pasta salad.
• Fresh Herbs: Dill goes well with fish and is a great substitute for parsley. Tarragon and basil are also delicious options.
• Vegetables: You can use whichever vegetables you like. To make it Mediterranean-style, you can add roasted bell peppers, artichoke hearts, or chopped roasted eggplant to the pasta salad.

Yogurt Tuna Pasta Salad

a quick 15-minute pasta salad using cheap pantry stables such as corn, tuna and pasta.

Servings 2

Prep Time 9 minutes mins

Cook Time 6 minutes mins

Ingredients

Salad

• 120g (4.5 oz) canned tuna in water drained
• 1/2 English cucumber
• 1/2 medium red onion
• 100g (4 oz) sweet corn drained
• 20g (1 oz) picked serrano peppers or any other peppers you like
• 120g (4.5 oz) whole wheat fusilli pasta I used basil flavored but plain works too

Yogurt Dressing

• 150g (5-6 oz) plain Greek yogurt I use 2% fat
• 2 tbsp pickle juice from the peppers optional but highly recommended
• 1 tbsp extra virgin olive oil
• half a lime's juice
• 1 tsp salt

Instructions

• Start first by placing a pot of salted water on the burner and bring it to a boil. Once it starts boiling, add the pasta.
• Cube half of an English cucumber followed by half of a small red onion. Add them to a bowl along with one can of drained tuna. Add 100g of sweet corn, followed by 20 grams of pickled serrano peppers.
• Once the pasta has boiled, drain and set it on the side to cool off. While you make the salad dressing.
• Start with 2 tbsp of the pickle juice from the peppers, half of a lime (squeezed), 150g of Greek yogurt, 10 cracks of black pepper, a teaspoon of salt, and a tablespoon of olive oil. Mix until homogenized.
• Add the pasta to the bowl, followed by the dressing. Serve in a bowl topped with chopped parsley.

Course: Lunch

Cuisine: Mediterranean

Keyword: pasta, Quick & Easy, Salad

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I’d love to hear how it turned out! Leave a comment below, or tag me with @solozaurcooking on Instagram and hashtag it #solozaurcookin.