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Tuna Pasta Salad in a white bowl garnished with a lemon wedge with a fork on a yellow background.
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4.70 from 10 votes

Healthy Tuna Pasta Salad

A creamy, healthy tuna pasta salad that’s cheap and perfect for meal prep. Packed with lean protein and flavour - and ready in 20 minutes!
Prep Time5 minutes
Cook Time12 minutes
Total Time17 minutes
Course: mains, meal prep
Cuisine: British
Servings: 5
Calories: 551kcal
Author: Mimi Harrison
Cost: £1.08

Equipment

Ingredients

  • 435 g (3 cans) tuna (3x£0.55)=(£1.65)
  • 500 g conchiglie pasta shells (£0.80)
  • 1 bunch of fresh dill, roughly chopped (£0.50)
  • 1 red onion, thinly sliced (£0.15)
  • ½ lemon, juiced (£0.30)
  • 2 courgettes, grated (£0.80)
  • 3 celery stalks, finely diced (£0.50)
  • 250 g cherry tomatoes, quartered (£0.50)
  • 80 g green olives, thinly sliced £0.80/4)=(0.20)

Cupboard Essentials

  • 4-6 tbsp mayonnaise £0.95/4=(£0.24)
  • Salt & Pepper
Metric - US Standard

Instructions

  • Add the conchiglie to heavily salted boiling water, timer set according to the packet time.
  • Meanwhile, combine the drained tuna with the mayonnaise, celery, most of the dill and the lemon juice. Season with salt and a generous amount of pepper.
  • Once the pasta is fully cooked (we want to fully cook/even over cook it a little as once it’s cold, it firms up more), rinse the pasta in cold water until cool.
  • Combine the pasta with the tuna mayo mix and add the red onion, grated courgette, cherry tomatoes and green olives into a large bowl. Stir to coat all of the ingredients. Add more lemon juice, salt and pepper if necessary.

Notes

  • Use Greek yogurt with lemon juice and seasoning for a lower calorie dressing.
  • Choose canned tuna in brine instead of vegetable oil for a healthier and lower calorie option.
  • Add mixed peppers, cucumber, and grated carrots to increase nutrients and fiber. Use whole-grain pasta for added fiber and satiety.

Nutrition

Calories: 551kcal | Carbohydrates: 73g | Protein: 28g | Fat: 16g