Description
This no mayo tuna pasta salad is a fresh and high-protein meal combining tuna, whole-grain rotini, crunchy vegetables, and a vibrant lemon-Dijon dressing made creamy with Greek yogurt. It’s light yet creamy, making it perfect for quick lunches, meal prep, and a healthy Mediterranean-inspired dish.
Ingredients
For the Salad
- 8 ounces whole-wheat or regular rotini
- 2 cans tuna in water, 5 ounces each, drained
- 1 cup cherry tomatoes, halved
- 1/2 cup cucumber, diced
- 1/2 cup celery, finely chopped
- 1/4 cup red onion, finely chopped
- 1/3 cup roasted red peppers, chopped
- 1/4 cup fresh parsley, chopped
- 2 tablespoons fresh dill, chopped
- 1/4 cup crumbled feta (optional)
For the Dressing
- 1/2 cup plain Greek yogurt
- 2 tablespoons extra-virgin olive oil
- 2 tablespoons fresh lemon juice
- 1 tablespoon Dijon mustard
- 1 tablespoon red wine vinegar
- 1 small garlic clove, minced
- 1/2 teaspoon dried oregano
- 1/4 teaspoon black pepper
- Salt, to taste
Instructions
- Cook the Pasta: Bring a large pot of salted water to a boil. Add the rotini pasta and cook according to package directions until al dente, usually about 8-10 minutes. Drain the pasta and rinse under cold water to cool it down, then drain thoroughly to remove excess water.
- Prepare the Dressing: In a small bowl, whisk together the plain Greek yogurt, extra-virgin olive oil, fresh lemon juice, Dijon mustard, red wine vinegar, minced garlic, dried oregano, black pepper, and salt until smooth and well combined.
- Combine the Salad Ingredients: In a large bowl, add the cooled pasta along with the drained tuna, halved cherry tomatoes, diced cucumber, chopped celery, finely chopped red onion, chopped roasted red peppers, fresh parsley, and dill. Gently toss to mix the ingredients evenly.
- Add the Dressing: Pour the lemon-Dijon Greek yogurt dressing over the salad and gently toss everything together ensuring the salad ingredients are evenly coated with the dressing.
- Fold in Feta (Optional): If using, gently fold in the crumbled feta cheese to add a creamy, tangy flavor.
- Chill and Serve: Refrigerate the salad for at least 20 minutes to let the flavors meld, or serve immediately. Before serving, taste and adjust the seasoning with extra lemon juice, salt, or pepper if desired.
Notes
- Use tuna packed in water for a lighter salad or tuna packed in olive oil for a richer flavor.
- Greek yogurt adds creaminess and protein without using mayonnaise.
- For extra fiber and protein, chickpeas can be added to the salad.
- For meal prep, store the salad in airtight containers in the refrigerator and consume within 3 days.
- If the salad becomes dry after chilling, stir in a tablespoon of Greek yogurt or lemon juice before serving to refresh the creaminess.
- Prep Time: 10 minutes
- Cook Time: 10 minutes
- Category: Salad, Pasta, Lunch, Meal Prep, High-Protein Recipes
- Method: Boiling
- Cuisine: Mediterranean-Inspired, American
