What is Mediterranean tuna pasta salad made of?

Mediterranean tuna pasta salad typically includes pasta (like penne or rotini), tuna, olives, sun-dried tomatoes, feta cheese, red onion, and a lemon-herb vinaigrette.

Is tuna pasta salad healthy?

Yes, tuna pasta salad can be a healthy meal option. It provides protein from the tuna, complex carbohydrates from the pasta, and healthy fats from olive oil and other ingredients like olives. Opt for whole wheat pasta and limit the amount of mayonnaise (if included) to maximize its health benefits.

How long is tuna pasta salad good for?

Tuna pasta salad is generally good for 3-4 days when stored properly in the refrigerator in an airtight container. Be sure to check for any signs of spoilage before consuming.

What goes well with tuna pasta salad?

Mediterranean tuna pasta salad pairs well with a variety of sides, such as crusty bread, a simple green salad, grilled vegetables, or a cup of soup.

Can you freeze tuna pasta salad?

Freezing tuna pasta salad is not recommended. The pasta and mayonnaise (if included) can become mushy and the texture will change significantly upon thawing.

What is the best tuna to use for tuna pasta salad?

Albacore tuna in water is a popular choice for tuna pasta salad due to its mild flavor and firm texture. However, you can also use yellowfin or skipjack tuna depending on your preference. Be sure to drain the tuna well before adding it to the salad.

Mediterranean Tuna Pasta Salad: Your New Make-Ahead Lunch Obsession 2026

Name: Mediterranean Tuna Pasta Salad
Prep time: 15 min
Cook time: 10 min
Total time: 25 min
Cuisine: Mediterranean
Ingredients: 8 ounces short pasta (like fusilli, farfalle, or penne); 2 (5-ounce) cans solid white albacore tuna in water, drained well; 1 cup cherry or grape tomatoes, halved; 1 English cucumber, diced; 1/2 red onion, finely diced; 1/2 cup Kalamata olives, pitted and halved; 4 ounces feta cheese, crumbled; 1/4 cup fresh parsley, chopped; 2 tablespoons fresh dill, chopped; 1/3 cup extra virgin olive oil; 1/4 cup fresh lemon juice (about 2 lemons); 2 cloves garlic, minced; 1 teaspoon dried oregano; 1/2 teaspoon Dijon mustard; Salt and freshly ground black pepper to taste

Mediterranean Tuna Pasta Salad

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This vibrant Mediterranean tuna pasta salad transforms simple pantry staples into a bright, flavor-packed meal. It features al dente pasta, flaky tuna, fresh vegetables, briny olives, and tangy feta, all tossed in a zesty lemon-herb vinaigrette. Perfect for meal prep, potlucks, or a quick and satisfying lunch or dinner.

Author: Harmony
Prep Time: 15min
Cook Time: 10min
Total Time: 25min
Yield: 6 servings 1x
Category: lunch
Method: boiling
Cuisine: Mediterranean

Ingredients

Scale

8 ounces short pasta (like fusilli, farfalle, or penne)
2 (5-ounce) cans solid white albacore tuna in water, drained well
1 cup cherry or grape tomatoes, halved
1 English cucumber, diced
1/2 red onion, finely diced
1/2 cup Kalamata olives, pitted and halved
4 ounces feta cheese, crumbled
1/4 cup fresh parsley, chopped
2 tablespoons fresh dill, chopped
1/3 cup extra virgin olive oil
1/4 cup fresh lemon juice (about 2 lemons)
2 cloves garlic, minced
1 teaspoon dried oregano
1/2 teaspoon Dijon mustard
Salt and freshly ground black pepper to taste

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Instructions

Bring a large pot of salted water to a boil. Cook pasta according to package directions until al dente. Drain and rinse briefly under cool water.
While pasta cooks, make the vinaigrette. In a small bowl or jar, whisk together olive oil, lemon juice, minced garlic, dried oregano, and Dijon mustard. Season generously with salt and pepper.
In a large mixing bowl, flake the drained tuna with a fork. Add the cooled pasta, halved tomatoes, diced cucumber, diced red onion, halved olives, parsley, and dill.
Pour about three-quarters of the vinaigrette over the salad. Gently toss everything until evenly coated. Taste and add more dressing, salt, or pepper as needed.
Fold in the crumbled feta cheese just before serving. Let the salad sit for at least 15 minutes to allow flavors to meld before serving.

Notes

For best results, ensure the tuna is well-drained and the pasta is cooked al dente. The salad can be made ahead and stored in the refrigerator for 3-4 days; the flavors improve over time. Add the feta last to prevent it from dissolving into the dressing.

Nutrition

Serving Size: 6
Calories: 380
Sugar: 4
Sodium: 650
Fat: 18
Saturated Fat: 5
Unsaturated Fat: 12
Trans Fat: 0
Carbohydrates: 35
Fiber: 3
Protein: 18
Cholesterol: 35

Find it online: https://harmonymeal.com/mediterranean-tuna-pasta-salad/