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You are here: Home / Family Food / Recipes / Dinner / Healthy Tuna Pasta Salad

Healthy Tuna Pasta Salad

July 6, 2020 By wendy

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healthy tuna pasta salad with avocado, baby tomatoes and olives served in a white bowl on a hessian cloth

A quick and healthy tuna pasta salad recipe that’s ready to eat in just 15 minutes making it a tasty easy midweek dinner for summer.

How to make pasta salad healthy

Italian style food is always my go-to when trying to eat healthier.

Making pasta salad using wholegrain pasta or 50/50 pasta is healthier. Your body processes low GI food more slowly so it’ll keep you full for longer. 

When dressing pasta salad try to steer clear of mayonnaise or creamy dressings as they add loads of fat and calories.

How to cool the pasta to make pasta salad

Once the pasta is cooked to your liking just drain as usual in a colander and then run the pasta under a cold tap.

Turning and tossing the pasta over in the colander under the cold water until it’s all cooled.

This is the quickest way to cool the pasta ready for salad without it turning sticky and stodgy. 

How to make tuna pasta salad

healthy tuna pasta salad with avocado, baby tomatoes and olives served in a white bowl on a hessian cloth

Tuna pasta salad is such a simple healthy meal. Packed with protein from the tuna and loads of fresh veggies.

We use a simple lemon and olive oil dressing to keep in tasty but free from loads of additional saturated fat and calories. 

Tuna & Avocado Pasta Salad Ingredients

  • 100g dried 50/50 pasta – I use this from Napolina
  • 145g tinned tuna
  • 5cm piece of cucumber sliced into half moons
  • 12 baby plum tomatoes – halved 
  • handful of pitted black olives 
  • 1 avocado – peeled, halved and sliced
  • juice of a lemon
  • small bunch of flat leaf parsley finely chopped
  • olive oil to drizzle

Love to eat Italian food? Try out more of our easy Italian recipes here

How to make the pasta salad

  • Cook, drain and cool your pasta.
  • Mix up the tuna with the juice of half the lemon.
  • Peel, de-stone and slice the avocado – toss the avocado in the remaining lemon juice.
  • Chop the cucumber, tomatoes, flat leaf parsley and olives.
  • Toss all the ingredients together and drizzle with extra olive oil – season to taste.

How to make tuna pasta salad your way

  • Use wholegrain or spelt pasta instead of 50/50
  • Switch the tuna for salmon or prawns
  • Make a pesto salad dressing.

Love quick and convenient meals? Get our tinned tuna recipes here

How to serve Tuna and Avocado Pasta Salad

  • Perfect as a quick and easy healthy dinner.
  • Pack into lunch boxes and take to work.
  • Lovely spring/summer laid back lunch.

Get more quick and easy meals here

More easy healthy pasta recipes to make

  • homemade greek orzo pasta salad in a large Joesph Joseph green bowl
  • white wooden table with two bowls of pasta pesto using fusilli pasta, homemade pesto, spinach, black olives and baby plum tomatoes - two vintage silver forks by the bowls.
  • hessian clothe with dish of wholewheat spaghetti with prawns, chilli, sun dried tomatoes and spinach, wooden bowl of orange coloured chillies and two lemons by the side of it

Get loads more delicious easy pasta dishes here

  • Greek Orzo Pasta Salad – delicious Greek salad vibe but with lovely filling orzo pasta to bulk out the salad.
  • Easy Pasta Pesto – quick and easy midweek dinner – sorted!
  • Spicy Prawn & Spinach Spaghetti – quick midweek dinner with flavoursome prawns and a kick of chilli.

You might also just LOVE our roasted root veg couscous lunch bowl recipe

roasted root vegetable couscous bowl - Moroccan couscous topped with roasted carrots, sweet potatoes and beetroot topped with spicy hummus and greek yogurt scattered with coriander

Get loads of lunch recipes and ideas here

Yield: Serves 2

Healthy Tuna Pasta Salad

healthy tuna pasta salad with avocado, baby tomatoes and olives served in a white bowl on a hessian cloth

Super easy tasty pasta salad

Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes

Ingredients

  • 100g dried wholegrain pasta
  • 145g can tuna 
  • 5cm piece cucumber sliced into half moons 
  • 12 baby plum tomatoes - halved 
  • Handful of pitted black olives 
  • 1 avocado - peeled, halved and sliced
  • Juice of a lemon 
  • Small bunch flat leaf parsley - finely chopped 
  • 1 tbs olive oil to serve 

Instructions

  1. Put the pasta into a large pan of boiling salted water - add just a swirl of olive oil to stop it sticking - bring the pan back to the boil then reduce the heat and cook for around 10 minutes. Drain and rinse under cold running water to cool the pasta fast.
  2. Whilst the pasta cooks get on with the preparing the rest of the salad ingredients.
  3. Use half the lemon juice to mix into the tuna and the other half to pour over the avocado to stop it from discolouring.
  4. Toss the cold pasta together with the tuna, cucumber, tomatoes, olive and avocado.
  5. Divide between two plates, scatter over the chopped parsley and drizzle with oil to suit your taste.

Nutrition Information:

Yield:

2

Serving Size:

1

Amount Per Serving: Calories: 498Total Fat: 28gSaturated Fat: 4gTrans Fat: 0gUnsaturated Fat: 22gCholesterol: 30mgSodium: 509mgCarbohydrates: 42gFiber: 13gSugar: 11gProtein: 26g

Nutritional content will vary depending on the exact ingredients you use and how careful you are with measuring - this nutritional information is given as a general guide only and may not be accurate - you should always calculate your own nutritional information especially if you have specific dietary requirements.

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© wendy
Cuisine: Italian / Category: Pasta

Love pasta salad? Get loads more delicious tasty pasta salad recipes here

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healthy tuna pasta salad with avocado, baby tomatoes and olives served in a white bowl on a hessian cloth. Text overlay "healthy tuna pasta salad - www.daisiesandpie.co.uk"

Get lots of fresh and healthy salad recipes here

Fancy trying out one of our 10 summer salad ideas? Ooooh you NEED these on your plate!

Text "summer salad ideas you need on your plate" image of four salads - strawberry and feta salad, courgette and radish salad, loaded ham and cheese salad and a chicken caesar salad

Get loads more easy dinner recipes here

Hey – we hope you enjoy the recipe and when you cook it don’t forget to tag us your creations on Twitter @daisiesandpieUK or Instagram @daisiesandpie

Get more delicious meal ideas and easy recipes here

Filed Under: Dinner, Family Food, Lunch, Pasta, Quick & Easy, Recipes, Salads Tagged With: Italian Recipes, Pasta Salad, Take to Work Lunch Recipes, Tuna

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Family food and housework are part of life and we’ve got all the tips, cheats and timesaving ideas to make it all so much easier. We’ll show you how you can create tasty family recipes and have a clean and organised home the easy way. Read More…

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