A Mediterranean-inspired tuna pasta salad loaded with fresh vegetables, tangy feta cheese, and a zesty lemon dressing—perfect for meal prep, summer gatherings, or a nutritious weekday lunch
While classic tuna pasta salad recipes often rely heavily on mayo for creaminess, this Mediterranean-inspired version takes a fresher, healthier approach. This is also a great recipe for those (like us) who are not huge fans of the strong taste of olive oil, as it's balanced out with the right amount of sweet and sour ingredients in the dressing.
This no-mayo tuna pasta salad combines al dente pasta with protein-packed tuna chunks, juicy cherry tomatoes, tangy feta cheese, and briny capers. The dressing features extra virgin olive oil, fresh lemon juice, and a touch of Dijon or English mustard that perfectly complements the Mediterranean flavors. It's light yet filling, nutritious yet indulgent—truly checking all the right boxes for a satisfying meal.
Whether you're looking for an easy dish to bring to a summer BBQ, a make-ahead lunch option for busy weekdays, or a tasty side dish to complement your dinner, this healthy tuna pasta salad recipe delivers on both flavor and nutrition. Plus, it's endlessly customizable, making it an excellent choice for feeding a crowd with various dietary preferences.
Serving Tips
This versatile pasta dish works beautifully as either a main course or a side dish. For a complete meal, pair it with a simple green salad or a slice of crusty homemade wheat bread to soak up any extra dressing. In the summer months, it makes a perfect accompaniment to grilled meats (like these ground beef kebabs) or seafood at your backyard barbecue.
If you're a tuna enthusiast like us, you might want to explore some of my other favorite recipes featuring this nutritious fish:
- Quick & Easy Tuna Caesar Salad
- Tuna Beetroot Tortilla Wraps with Fresh Mint
- Layered Egg and Tuna Salad
Ingredients
Pasta: We used penne for this recipe, but any short pasta works wonderfully—rotini, fusilli, elbow macaroni, or bow ties are all good options. Whole wheat pasta adds extra fiber and nutrients, so feel free to use it for an even healthier tuna pasta salad. For those with dietary restrictions, gluten-free pasta is a perfectly viable substitute. Just be sure to cook your pasta al dente, as it will continue to absorb liquid from the dressing.
Canned tuna: Canned albacore tuna in spring water or brine is the star protein in this dish. It's convenient, affordable, and packed with healthy omega-3 fatty acids. We recommend draining it well before adding it to the salad. For a special occasion, you could substitute fresh tuna steak, cooked and flaked, though canned tuna works perfectly for everyday enjoyment.
Cherry tomatoes: These little bursts of sweetness add beautiful color and fresh flavor to the salad. Quarter or halve them depending on their size. In winter months, when good fresh tomatoes are harder to find, sun-dried tomatoes make an excellent alternative, adding an intense umami flavor.
Feta cheese: Crumbled feta cheese adds a creamy, tangy dimension that complements the tuna perfectly. Its salty bite eliminates the need for additional salt in many cases. If you prefer, goat cheese or small mozzarella pearls can work as substitutes, though they'll change the flavor profile slightly.
Fresh herbs: A generous handful of microgreens or fresh herbs like basil and parsley adds brightness and complexity. Don't skip this ingredient—it elevates the salad from good to great and adds a beautiful, colorful touch to the dish!
Capers: These little flavor bombs add a unique briny punch. Rinse them before adding to reduce their saltiness if desired.
Dressing ingredients: The dressing combines extra virgin olive oil for healthy fat (we made sure olive oil isn't the main ingredient in the recipe because we don't like its strong taste, but you can adjust the proportions based on your taste), fresh lemon juice for acidity, Dijon (or English) mustard for complexity, garlic for extra flavor and spiciness, and a touch of sweetener to balance everything out. I use an erythritol-based sweetener to keep it sugar-free, but honey, date syrup, or maple syrup work just as well. A pinch of kosher salt and fresh black pepper rounds everything out.
Directions
1. Cook the pasta: Bring a large pot of salted water to a boil. Add your chosen pasta and cook until al dente according to package instructions. Once the pasta cooks to the perfect texture, drain it well and rinse it under cold water to stop the cooking process.
2. Prep the ingredients: While the pasta is cooking, quarter the cherry tomatoes, rinse the capers, drain the tuna, and mince a garlic clove or two.
3. Make the dressing: In a small bowl, whisk together 1 tablespoon of extra virgin olive oil, 1 clove of garlic (minced), juice from 1 lemon (freshly squeezed), 2 teaspoons of Dijon or English mustard, and 1 teaspoon of erythritol-based sweetener (or another sweetener of your choice). Season to taste with kosher salt and ground black pepper.
4. Assemble the salad: In a large mixing bowl, combine the cooled pasta, drained tuna chunks, capers, and tomatoes. Pour the dressing over everything and gently toss until well combined.
5. Finish with feta: Add the crumbled feta cheese and give the salad one more gentle toss to incorporate. For best results, refrigerate for at least 30 minutes before serving to allow the flavors to meld together.
6. Serve and enjoy: Sprinkle with microgreens (or other herbs of your choice) and serve cold or at room temperature as a main course or side dish.
Frequently Asked Questions
This salad keeps beautifully in an airtight container in the refrigerator for up to 3 days, but we suggest consuming it while fresh on the day it's prepared.
Feta cheese can be substituted with halloumi, goat's cheese, ricotta, mozzarella, or a similar type of cheese. Feta is our primary choice due to its innate saltiness and crumbly texture. Grated parmesan cheese is also a perfect topping for this salad.
This salad is quite adaptable for picky eaters. You can easily customize it by leaving out ingredients that might be problematic while keeping the basic structure intact. The pasta, tuna, and a simple version of the dressing will still create a delicious dish, even with fewer add-ins.
Expert Tips
- Pasta perfection: Be sure not to overcook your pasta—it should remain slightly firm to the bite. Since it will absorb some of the dressing as it sits, starting with firmer pasta ensures it won't become mushy.
- Texture variety: Play with different shapes and sizes, choosing the type of pasta and cutting the ingredients accordingly for the best eating experience. You eat with your eyes first, remember?
- Dressing adjustments: Feel free to adjust the dressing to your taste preferences. If you like it tangier, add more lemon juice; for a creamier texture without mayo, stir in a couple of tablespoons of Greek yogurt.
- Serving temperature: While this is traditionally enjoyed as a cold tuna pasta salad, it's also delicious served at room temperature, especially as a side dish at summer gatherings.
Healthy Tuna Pasta Salad With Feta Cheese (No Mayo)
Ingredients
- 2 cups uncooked pasta (penne or similar)
- 4.5 oz (ca. 130 g) canned tuna chunks in brine (net weight)
- 1 cup cherry tomatoes
- 1-2 tablespoon capers
- 1 lemon (juice only)
- 1 teaspoon Kosher salt (incl. ½ teaspoon for pasta water)
- ⅓ teaspoon ground black pepper
- 1 tablespoon olive oil
- 3.5 oz (ca. 100 g) feta cheese
- 1 teaspoon erythritol (or sugar, honey, or maple syrup)
- 2 teaspoon mustard (Dijon or English)
- some microgreens or other fresh herbs
Instructions
- Bring a large pot of salted water to a boil. Add your chosen pasta and cook until al dente according to package instructions. Drain it well and rinse it under cold water to stop the cooking process.
- While the pasta is cooking, quarter the cherry tomatoes, rinse the capers, drain the tuna, and mince a garlic clove or two.
- Make the dressing: In a small bowl, whisk together extra virgin olive oil, minced garlic, lemon juice, mustard, and sweetener. Season to taste with kosher salt and ground black pepper.
- Assemble the salad: In a large mixing bowl, combine the cooled pasta, drained tuna chunks, capers, and tomatoes. Pour the dressing over everything and gently toss until well combined.
- Add the crumbled feta cheese and give the salad one more gentle toss to incorporate.
- Sprinkle with microgreens (or other herbs of your choice) and serve cold or at room temperature as a main course or side dish.
This healthy tuna pasta salad with feta cheese proves that you don't need mayo to create a creamy, satisfying pasta salad. Packed with Mediterranean flavors, nutritious ingredients, and plenty of protein, it's a versatile dish that works for everything from casual family dinners to elegant gatherings.
What makes this recipe truly special is its balance—tangy feta against savory tuna, cherry tomatoes, and bright herbs against rich olive oil. It's a great way to incorporate more seafood into your diet while enjoying a satisfying meal that doesn't leave you feeling heavy.
So the next time you're looking for a nutritious, delicious meal that can be prepared ahead and enjoyed for days, give this Mediterranean tuna pasta salad a try. Your taste buds—and your body—will thank you for this healthy tuna pasta salad recipe that doesn't compromise on flavor!
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