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Mayo-less Tuna Pasta Salad

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This Mayo-less Tuna Pasta Salad is the answer if you’re not a fan of mayonnaise and love a cold tuna pasta salad for lunch on a hot summer day.

Cold Tuna Pasta Salad
Mayo-Less Tuna Pasta Salad

This healthy tuna salad is more green salad than pasta salad as you use only one cup of pasta but two cups of arugula. It has almost 25 grams of protein, making it excellent for a light lunch. Delicious, satisfying, and perfect for lunch – it’s tuna salad all grown up!  Some more canned tuna salad recipes you may like are Chickpea Tuna Salad, Italian Tuna and Brown Rice Salad (Riso e Tonno), and Canned Tuna Ceviche.

Mayo-less Tuna Pasta Salad

Don’t like mayonnaise? Then you’ll love this easy Tuna Macaroni Salad made with canned tuna, arugula, capers, and pasta topped with shaved Parmigiano Reggiano, olive oil, and vinegar.

This is one of my favorite ways to eat canned tuna for lunch. This salad comes together in minutes – just mix the ingredients and top with shaved Parmesan. It’s a great way to make canned tuna a little fancier but would also work with canned salmon or crab meat.

Tuna Salad Meal Prep

If you’d like to meal prep this salad, combine all of the ingredients except for the arugula and put in individual containers. Right before eating, add the arugula. Without the greens mixed in, this dish will last in the fridge 4 to 5 days.

Variations:

  • Swap the arugula for baby spinach.
  • If you don’t have elbow macaroni, any short pasta, like rotini, farfalle, or cavatappi, will work.
  • Add fresh cherry tomatoes, avocados, or red onions for extra veggies.
  • Switch out the canned tuna for canned crab meat or salmon.
  • If you’re not a seafood fan, sub the tuna for grilled or rotisserie chicken.

Cold Tuna Macaroni Salad with ArugulaMayo-less Tuna Pasta SaladMayo-less Tuna Pasta Salad

MORE TUNA SALAD RECIPES:

Tuna Pasta Salad

5 from 16 votes
5
Cals:271.5
Protein:24.5
Carbs:23
Fat:10.5
This Mayo-less Tuna Pasta Salad is the answer if you’re not a fan of mayonnaise and love a cold tuna pasta salad for lunch on a hot summer day.
Course: Lunch
Cuisine: American
Mayo-less Tuna Pasta Salad
Prep: 10 mins
Cook: 0 mins
Total: 10 mins
Yield: 2 servings
Serving Size: 1 /2 of recipe

Ingredients

  • 5 oz canned albacore tuna drained
  • 1 tbsp capers drained
  • 1 tbsp extra virgin olive oil
  • 1 tbsp red wine vinegar
  • 2 cups arugula
  • 1 cup cooked whole wheat pasta from 2 oz dry (or GF pasta)
  • fresh black pepper
  • 1/2 oz fresh shaved Parmesan

Instructions

  • In a large bowl toss tuna with capers, oil, vinegar, arugula, pasta and pepper.
    Mayo-less Tuna Pasta Salad
  • Divide on two plates and top with shaved Parmesan.

Last Step:

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Nutrition

Serving: 1 /2 of recipe, Calories: 271.5 kcal, Carbohydrates: 23 g, Protein: 24.5 g, Fat: 10.5 g, Saturated Fat: 12 g, Cholesterol: 37 mg, Sodium: 463 mg, Fiber: 3.5 g, Sugar: 1.5 g

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71 comments on “Mayo-less Tuna Pasta Salad”

  1. This recipe is a gem!   Healthy, full of flavor, and it’s easy to make.  What more can you ask for?   Loved it and will make it again.   

  2. Great salad! Pleasantly surprised! I wasn’t sure if this would have enough flavor but it’s delicious. Easy to make. I added grape tomatoes.

  3. So delicious! Didn’t have red wine vinegar and apple cider vinegar worked fine. Light, simple, and yummy!