If you’re looking for a quick and flavorful way to boost your protein intake, this Hearty Tuna & Veggie Pasta Salad fits the bill. It balances the bright, fresh taste of crunchy vegetables with savory tuna and perfectly cooked pasta. Best of all, it’s easy to make and keeps well, making it an ideal option for a satisfying lunch or a light dinner when time is short.
Ingredients
- 8 ounces whole-grain pasta (penne, fusilli, or bow ties)
- 2 cans of tuna, drained (packed in water or olive oil)
- 1 cup chopped bell peppers (choose your favorite color)
- 1 cup chopped cucumber
- ½ cup diced red onions
- ½ cup sliced black olives (optional)
- 2 tablespoons extra virgin olive oil
- 2 tablespoons lemon juice
- Salt and freshly ground black pepper, to taste
- A handful of fresh herbs (parsley or basil), chopped
Instructions
Start by boiling your pasta in salted water according to the package instructions. While it cooks, chop your vegetables—bell peppers, cucumbers, and red onions—and place them in a large serving bowl. If you’d like an extra zing of flavor, add sliced black olives to the mix.
Once your pasta is al dente, drain and briefly rinse it with cool water to stop the cooking process. Gently fold your pasta into the bowl of vegetables, then add the drained tuna. Scatter chopped herbs on top for a burst of color, and drizzle on the extra virgin olive oil and lemon juice. Finish off with a pinch of salt and a crack of fresh black pepper, adjusting the seasonings until it hits your preferred flavor note.
Give everything a final toss so the pasta, tuna, and vegetables get evenly coated with the dressing. You can enjoy this salad right away at room temperature, or cover and chill it in the fridge if you prefer a cold pasta salad.
This hearty salad is perfect for meal prep, quick lunches, or protein-packed snacks. By using whole-grain pasta and lean tuna, you get a healthy dose of both complex carbohydrates and protein to keep you energized. Feel free to swap in different vegetables, such as cherry tomatoes or corn, or experiment with your favorite herbs to make the recipe your own.
Whether you’re fueling up after a workout or just need a quick midday boost, this Tuna & Veggie Pasta Salad is a go-to dish that’s as versatile as it is delicious.
Nathaniel Lee is an avid cook, drawing on his decades of home cooking and fine dining experience. He is a contributing chef at Mashed, and his recipes and contributions have been featured in Tasting Table, Edible Arrangements, Insanely Good Recipes, and The Daily Meal.