Mediterranean Pasta Salad with Tuna Olives & Lemon Herb Dressing
This light yet filling pasta salad is tossed with high-quality tuna, briny olives, juicy tomatoes, crunchy cucumbers, and a zesty lemon-herb vinaigrette. Perfect as a cool summer meal or meal prep option.
⏱️ Time:
Prep Time: 15 minutes
Cook Time: 10 minutes
Total Time: 25 minutes
Ingredients:
Salad Base:
250g (8 oz) short pasta (fusilli, penne, or bowtie)
1 can (5–6 oz) high-quality tuna in olive oil, drained
½ cup cherry tomatoes, halved
½ cup cucumber, diced
¼ cup red onion, thinly sliced
¼ cup kalamata olives, halved
2 tbsp capers (optional)
2 tbsp chopped parsley or dill
Crumbled feta (optional)
Lemon-Herb Dressing:
3 tbsp olive oil
2 tbsp lemon juice
1 tsp Dijon mustard
½ tsp dried oregano
1 garlic clove, finely grated
Salt & pepper to taste
Instructions:
1. Cook Pasta:
Boil in salted water until al dente. Drain, rinse with cool water, and set aside.
2. Make Dressing:
Whisk together olive oil, lemon juice, mustard, garlic, oregano, salt, and pepper.
3. Combine:
In a large bowl, toss pasta, tuna, vegetables, herbs, and dressing. Mix well. Add feta if using.
4. Chill or Serve Immediately:
Great cold or room temp. Garnish with extra herbs or lemon zest.
NOTES:
Pasta: Short shapes like fusilli, penne, or bowtie hold the dressing and mix-ins well. Cook until just al dente — overcooked pasta gets mushy when chilled.
Vegetables: Customize with what you have: red bell pepper, chopped artichokes, blanched green beans, or shredded carrots are great additions.
Cheese: Feta adds a salty creaminess, but it’s optional. Use dairy-free feta if needed, or omit for a lighter bowl.
Dressing: The lemon-herb vinaigrette is light and zesty. Taste and adjust: more lemon for brightness, mustard for tang, or garlic for kick.
TIPS:
Add Greens for Volume: Toss in arugula, baby spinach, or chopped romaine just before serving for freshness and crunch.
Balance Saltiness: Between olives, capers, feta, and tuna, this dish is naturally salty — be mindful when seasoning the dressing.
Double the Dressing: This salad can absorb dressing quickly; make a little extra if you plan to eat it over a couple of days.
Serve with: Warm pita, grilled halloumi, or a lemony soup like lentil or tomato for a full Mediterranean meal.
️ Nutrition information
Calories: ~450
Protein: 28g
Fat: 22g
Carbs: 38g
Fiber: 4g
Sodium: (low)