Mediterranean Tuna Pasta Salad That Slaps: Fresh, Fast, Addictive

You could spend an hour making dinner—or you could do this in 20 minutes and look like a genius. Think zingy lemon, briny capers, and silky tuna tangled with al dente pasta.

It’s the kind of bowl that makes you ask, “Wait, why is this so good?” Then you take another forkful and stop asking questions.

This is meal-prep gold, weekday-lunch magic, and backyard-BBQ flex all in one.

What Makes This Recipe So Good

• Big flavor, minimal effort: Bright citrus, herbs, olives, and good tuna come together fast—no stove marathon required.
• Balanced and satisfying: Protein from tuna, fiber from veggies, and healthy fats from olive oil keep you full without the food coma.
• Serves hot or cold: It’s delicious warm right after tossing, or chilled straight from the fridge the next day.
• Customizable: Swap pasta shapes, add crunchy veg, or go spicy with chili flakes. You’re the boss.
• Great make-ahead: The flavors deepen as it sits. Tomorrow’s lunch just planned itself.

Mediterranean Tuna Pasta Salad That Slaps: Fresh, Fast, Addictive

Recipe by Wendy CarterCourse: Pasta, Salad

Servings

6

servings

Prep time

10

minutes

Cooking time

10

minutes

Calories

430

kcal

Ingredients

• 12 oz short pasta (fusilli, farfalle, or rotini)

• 2 cans (5–7 oz each) high-quality tuna in olive oil, drained lightly

• 1 cup cherry tomatoes, halved

• 1/2 cup English cucumber, diced

• 1/3 cup Kalamata olives, pitted and sliced

• 2 tbsp capers, rinsed

• 1/4 cup red onion, very thinly sliced

• 1/3 cup roasted red peppers, chopped

• 1/4 cup fresh parsley, chopped

• 2 tbsp fresh dill or basil, chopped

• 3 tbsp extra-virgin olive oil (plus more if needed)

• 1 large lemon, zested and juiced (about 3–4 tbsp juice)

• 1 tsp Dijon mustard

• 1 small clove garlic, grated or very finely minced

• 1/2 tsp dried oregano

• 1/4–1/2 tsp red pepper flakes (optional)

• Salt and black pepper to taste

• 1/3 cup crumbled feta (optional but highly recommended)

Step-by-Step Instructions

• Boil the pasta: Salt a large pot of water like the sea. Cook pasta until just al dente. Reserve 1/4 cup pasta water, then drain.
• Prep the veg: While pasta cooks, slice tomatoes, cucumber, olives, onion, peppers, and chop herbs.
• Make the dressing: In a big bowl, whisk olive oil, lemon juice, zest, Dijon, garlic, oregano, red pepper flakes, and a pinch of salt and pepper.
• Toss while warm: Add hot pasta to the dressing and toss so it absorbs all that flavor. If it looks dry, splash in a tablespoon of reserved pasta water.
• Add the good stuff: Flake in tuna (don’t pulverize it), then add tomatoes, cucumber, olives, onion, peppers, capers, and herbs. Fold gently.
• Taste and adjust: Add more lemon, olive oil, salt, or pepper as needed. It should taste bright and slightly briny.
• Finish with feta: Sprinkle feta over the top and toss once more. Serve warm or chill 30–60 minutes for maximum melded flavor.

Best Ways to Store

• Fridge: Store in an airtight container up to 3 days.
  

  Drizzle with a little olive oil and lemon before serving to re-gloss the pasta.

• No soggy zone: If making ahead for guests, keep tomatoes and cucumber separate and fold them in right before serving.
• Do not freeze: Pasta and fresh veg don’t love the freezer. Texture goes on vacation and never comes back.

Why This Recipe Rocks

• Weeknight-proof: It’s done before your group chat finishes arguing about where to eat.
• Budget-friendly: Canned tuna plus pantry staples equals fancy-tasting on a Tuesday.
• Macro-friendly: Protein, fiber, and healthy fats—without feeling like you’re eating “diet” food. IMO, that’s the sweet spot.
• Travel-ready: Pack it for lunch or a picnic; it holds up like a champ.

Nutrition Stats

Per main-dish serving (estimate, will vary by brand and portion):

• Calories: ~430
• Protein: 22–26 g
• Carbs: 42–48 g
• Fat: 16–20 g
• Fiber: 4–6 g
• Sodium: 550–750 mg (largely from olives, capers, feta)

Boost fiber by using whole-wheat pasta.

Trim sodium by rinsing capers, using fewer olives, and choosing a lighter hand with feta.

Recipe Mistakes to Avoid

• Skipping the salt in pasta water: That’s your first chance to season. Don’t miss it.
• Overcooking pasta: Mushy pasta = sad salad. Pull it at al dente; it continues to soften as it cools.
• Dry salad syndrome: Toss pasta with dressing while it’s warm so it absorbs flavor.
  

  Add a splash of pasta water if tight.

• Cheap tuna trap: Use good tuna in olive oil for texture and taste. Water-packed can be fine, but add extra olive oil.
• One-note acidity: Balance lemon with enough olive oil and a pinch of salt. Acid without fat tastes harsh.
• Overmixing tuna: Stir gently so you get tender flakes, not tuna dust.

Different Ways to Make This

• Protein swap: Try canned salmon, grilled shrimp, or rotisserie chicken.
• Veg boost: Add artichoke hearts, arugula, blanched green beans, or sun-dried tomatoes.
• Creamy twist: Whisk 2 tbsp Greek yogurt into the dressing for a creamy vibe without heavy mayo.
• Spice route: Add Calabrian chili paste or Aleppo pepper for a slow burn.
• Gluten-free: Use a sturdy GF pasta (corn-rice blends hold up well).
  

  Rinse gently to prevent gumminess.

• No-dairy: Skip feta and add toasted pine nuts for richness and crunch.

FAQ

Can I make this a day ahead?

Yes. In fact, it gets even better after a night in the fridge. Refresh with a squeeze of lemon and a drizzle of olive oil before serving to wake it up.

Is water-packed tuna okay?

Totally.

Just add an extra tablespoon of olive oil to the dressing to replace the richness you’d get from tuna packed in oil.

What pasta shape works best?

Short spirals like fusilli or rotini hold onto dressing and bits of herbs. Farfalle and penne also play nice. Long noodles are awkward here—save those for another night.

How do I reduce the sodium?

Rinse capers, use fewer olives, choose a lower-sodium feta (or skip it), and season with lemon and herbs instead of extra salt.

Easy win, big difference.

Can I serve it warm?

Yes, it’s fantastic slightly warm right after tossing. If serving warm, fold in the tomatoes and herbs at the end to keep them fresh and bright.

How long does it keep?

Up to 3 days in the fridge. After that, the veggies soften and the pasta texture declines.

This salad is a “make now, crush soon” situation.

Chef’s Final Word

This Mediterranean Tuna Pasta Salad punches way above its weight: bright, briny, and absurdly easy.

Respect the basics—good tuna, al dente pasta, bold lemon—and you’ll have a bowl that keeps disappearing no matter how much you make.

It’s weeknight hustle food with vacation flavor.

FYI, you might want to double it; leftovers tend to vanish mysteriously.