Tuna Pasta Salad Recipe: A light but hearty, protein-rich, and healthy meal ideal for summer. It’s the perfect combination of various flavors you want to add to your plate, with many veggies and pasta.
This warm and nourishing meal is a perfect side dish for a barbecue or picnic, or even as your main course served on a bed of mixed greens in salad form.
What is Tuna Pasta Salad Recipe?
It’s a tuna pasta salad that is made with fresh and healthy ingredients. The pasta is cooked with vegetables and other ingredients to provide the right texture.
Tuna is mixed in gently, along with some fresh vegetables and herbs that add to this tuna pasta recipe’s flavor.
How to make tuna Pasta Salad Recipe
- 1 box of bowtie pasta (16 oz)
- 3 cans of wwater-packed tuna, drained
- 2 cucumbers, diced
- 2 large tomatoes, diced
- 1/4 cup finely chopped parsley
- 3 tablespoons olive oil, divided in half
- Juice from 1 lemon (2 tablespoons) and juice from a lime (1 tablespoon)
Step 1: Cook pasta according to the directions on the box. (I used bowties, and they cooked in about 8 minutes.) While pasta is cooking, slice the cucumber and tomato and combine both ingredients in a large mixing bowl.
Step 2: Drain tuna into a medium mixing bowl. Add half of the olive oil, parsley, and salt to taste. Use your hands to mix the ingredients. Add some freshly cracked pepper to taste if desired.
Step 3: Pour half of the remaining olive oil into the frying pan on medium-high heat. Add pasta to the pan and stir with a wooden spoon until cooked through. Add the cooked pasta to the bowl with other ingredients aand MTXwell.
Step 4: Prepare the dressing by combining the remaining olive oil, lemon juice, lime juice, and salt (to taste) in a small mixing bowl. Add more salt if desired.
Step 5: Pour the dressing into the large bowl with pasta, tomatoes, and cucumber, and gently mix until combined. Refrigerate covered until ready to serve.
Step 6: Place lettuce on a plate, top with tuna pasta salad, and enjoy!
Nutrition facts of Tuna Pasta Salad Recipe
Health Benefits of Tuna Pasta Salad Recipe
Low in Cholesterol:
Tuna Pasta Salad Recipe is a rich source of omega-3 fatty acids and is one of the best sources for your diet. It contains zero cholesterol and improves heart health.
Good Source of Protein:
Tuna Pasta Salad Recipe is a good source of protein. A cup of tuna gives you around 30 grams of protein, which is what you need every day.
The right amount will help you build lean muscle mass, boost metabolism and burn more calories, resulting in weight loss.
Good source of Vitamin D:
Tuna provides 9% of your recommended daily value of vitamin D, which is essential for a healthy metabolism. It also helps keep bones healthy and active and boosts immunity.
Good source of Vitamin B12:
Tuna Pasta Salad Recipe is a good source of vitamin B12. It can convert to vitamin B12 in your body, thanks to a natural bacterium (known as phytoplankton) that occurs naturally in tuna.
Best 6 Serving Ideas for Tuna Pasta Salad Recipe
1. Healthy Lunch:
A tuna pasta salad and some fresh fruits or vegetables are the perfect lunch for a busy office worker or student.
2. Healthy Dinner:
Leftover tuna pasta salad can be served as dinner, especially when you are in a hurry and need to save on time. Pasta and tuna go well together and will satisfy your appetite.
3. Healthy Summer Meal:
Tuna pasta salad is a refreshing and light dinner when iit’shot outside. IIt’sthe perfect side dish to complement your favorite barbecue or picnic food. You can also serve it in a bowl of mixed greens.
4. Healthy Side Dish:
Prepare this tuna pasta salad recipe as a side dish for your favorite fish (tuna, salmon, or swordfish) main course dinner, and you will agree that this is one of the best foods to accompany some meat in your diet.
5. Healthy Lunch:
You can also use this recipe as a tuna pasta salad meal prep to help reduce the food waste while you are at work. Store it in the fridge and take it with you to work or whenever you need one.
6. Healthy Snack:
Tuna pasta salad is a great snack when your kids are home from school or when they want some food that is low in carbs and high in protein but doesn’t know what to have for it.
Is It Healthy?
Yes, this is a healthy recipe. It’s full of omega 3 fatty acids, vitamins, and minerals that are good for your health.
Is It Gluten-Free?
Yes, this tuna pasta salad recipe is gluten-free. The only source of gluten in the formula is pasta.
How Can I Make It Healthier?
Make sure you use low-fat or light tuna packed in water. You can also use creamy Italian dressing to keep it healthier. Use low-sodium ingredients wherever possible.
Is It Good For Weight Loss?
Yes, it is. There are lots of healthy ingredients in this recipe. Tuna has zero cholesterol and tons of protein, and the other veggies also contain vitamins and minerals.
Can I Eat Too Much?
No, you can’t eat too much tuna pasta salad because it’s low in calories. A serving of about two cups contains only about 340 calories.
Is It Good For Diabetic Patients?
Tuna Pasta Salad Recipe is good for diabetic patients since it’s low in sugar and carbs. A cup of tuna pasta salad contains only 3 grams of carbs.
Is It Good For Constipation?
Yes, tuna is full of fiber, and it can help prevent constipation. Fiber also helps regulate your digestive system, which improves the elimination process. Tuna pasta salad is one of the best foods for constipation.
Can I Eat It As a Snack?
This recipe makes a perfect snack or side dish to any meal. Pack it in small snack containers, and you will always have some healthy food to munch on.
Can I Freeze It?
Yes, you can freeze this recipe. Prepare it as instructed and store it in freezer bags. When frozen, transfer to a serving dish and serve cold.
For more easy, healthy recipe ideas, check out my Recipe Index. Do you like this recipe? Please feel free to share your opinions in the comments section below!