Jump to Recipe Print Recipe

I love pasta, and this salad combines that carb comfort with lean protein and fresh, crunchy veggies. It’s one of my favorite ways to whip up something filling, satisfying, and still aligned with my health goals. I often make it when I want something I can throw together quickly but still feels like a full meal. It also keeps really well, which makes it perfect for meal prep days.

This tuna pasta salad is light, bright, and super customizable. Whether you want to keep it low-calorie or dress it up with more indulgent additions, it adapts easily to your taste. The combo of tuna, capers, lemon, and fresh veggies gives it a zippy, Mediterranean-inspired feel—and it’s ready in minutes.

Ingredients (Serves 2)

• 100g cooked pasta (any type you like)
• 2 cans tuna in water, drained (approx. 120g per can)
• 65g bell pepper, chopped
• 50g red onion, finely chopped
• 50g carrot, grated or julienned
• 75g cucumber, chopped
• 60g cherry tomatoes, halved
• 15g black olives, sliced
• 15g capers
• Juice of ½ lemon (or more to taste)
• ½ tbsp olive oil
• Salt and pepper to taste
• Optional seasonings: fresh parsley, dill, garlic powder, chili flakes

Prep the Ingredients

Cook the pasta according to the package instructions, drain, and let it cool. While the pasta is cooking, chop your vegetables and drain the tuna.

Assemble the Salad

In a large bowl, combine the cooked pasta, tuna, bell pepper, red onion, carrot, cucumber, cherry tomatoes, olives, and capers. Add the lemon juice and olive oil, if using.

Season & Toss

Add salt and pepper to taste, along with any of your favorite herbs or spices. Garlic powder, fresh parsley, or a pinch of chili flakes can all work really well. Toss everything together until evenly mixed.

Serve or Store

Serve immediately, or store in an airtight container in the fridge for up to 3–4 days. The flavors develop more as it sits, so it’s great to make ahead.

Tips & Customizations

• For added creaminess without the calories, mix in a spoonful of Greek yogurt.
• To boost the tang, add a splash of the caper brine.
• Want more spice? A pinch of chili flakes or even a drizzle of hot sauce works well.
• Swap in cooked chickpeas or white beans for part of the tuna to change up the texture.
• Add a handful of arugula or spinach just before serving for extra greens.

Nutritional Info (Per Serving – Approximate)**

• Calories: ~400 kcal
• Protein: 32g
• Carbs: 40g
• Fat: 10g
• Fiber: 4g

**Nutritional value may change depending on brands used and customisations made.

Meal Prep Notes

This salad keeps beautifully in the fridge for up to 4 days, making it a go-to option for work lunches or busy weeknights. For best results, store it in an airtight container and give it a good mix before serving. If you want to keep the texture crisp, you can leave out the tomatoes and cucumber and stir them in just before eating.

Try My Other Protein-Packed Meal Prep Recipes

• Prawn & Kale Pasta Salad
• Veg Pasta Salad
• Lemon Pepper Chicken Marinade
• Moroccan-Inspired Chicken Meal Prep

This tuna pasta salad has all the things I love in a meal—freshness, flavor, protein, and a good dose of crunch. It’s one of those recipes I keep coming back to, especially on those weeks where I want to eat well without spending hours in the kitchen.

Hope you enjoy!