Tuna Pasta Salad (Mayo-Free!)

Need a Fresh Meal Prep Idea? I’ve Got You.

Life has been so jammed lately—meetings, travel, deadlines, and our Amazon shop launch—that most days I have been fighting to get a proper lunch in.

Finding myself ravenous one afternoon, I threw the first version of this tuna pasta salad recipe together: a little cooked pasta, a can of tuna, a few bits of veggies, and a quick yogurt dressing. It hit the spot on the first day, but it was even better the next day. And the best part was that I didn’t have to think about it! 

My trick to making a pasta salad (without mayo) is to use plain Greek yogurt, which has a similarly rich, creamy texture, but with extra protein to help keep me full. I used the veggies that were in my fridge, and I encourage you to do the same. The dressing, canned tuna, fresh herbs, and lemon zest pair well with almost anything. This is a great recipe for using up what you have in the fridge.

Consider this a no-stress summer pasta salad recipe! Use what you have and eat it for lunch, a dinner side, or your dish to share at your next backyard gathering.

Key Ingredients

• Pasta: I love small shell pasta here because those little cups hold the creamy dressing. Elbow macaroni is also great, but you can really make this with any short pasta shape you have on hand.
• Plain whole-milk Greek yogurt is the key swap that makes this recipe lighter and healthier than using mayo. I prefer the richness and creaminess of whole milk yogurt, but you can use any plain yogurt you like. If you do use a non-fat option, you may want to add a little extra EVOO. 
• Dijon mustard adds a nice sharpness to the dressing. 
• Lemon zest: Just the zest, no juice, gives you citrus flavor without thinning out the dressing. 
• Extra virgin olive oil adds richness and gives the dressing a silky texture. I used our Early Harvest Greek Extra Virgin Olive Oil while testing this recipe; its grassy, peppery notes are perfect with the herbs. 
• Dried herbs: Dried oregano adds earthy depth. Greek oregano tends to be more aromatic than other varieties, which is part of why it’s become my go-to. Dried dill adds a fresh flavor that complements the tuna, plus I just think it tastes like summer!
• Garlic powder: Provides a mellow, savory backbone without the sharpness of raw garlic, which can be overpowering in a salad that sits in the fridge for a bit. 
• Albacore tuna is milder in flavor with a meatier texture than chunk light tuna, which makes it the better choice for a pasta salad where you want the tuna to have some presence. Drain it well before adding so it doesn’t water down the dressing.
• Celery adds crunch and cooling freshness. Chop it fine so you get a little bit in every bite; about the same size as the peas. 
• Red onion gives the salad a little sharpness and color. Use shallots instead if that’s what you’ve got. 
• Frozen peas: Peas are little pops of sweetness, and they add both protein and fiber. No need to cook them, just thaw and drain, if necessary.
• Shredded carrot adds sweetness, color, and crunch. Use pre-shredded carrots to save time, if you like. 

How to Make Tuna Pasta Salad

Putting this salad together is a pretty simple process, but there’s one detail not to overlook: the 30-minute rest in the fridge. It lets all the flavors meld and allows the pasta to absorb the flavors of the other ingredients. 

• Cook the pasta. Bring a medium pot of water to a boil and season with a large pinch of kosher salt. Add 8 ounces of small shell pasta or elbow macaroni and cook according to package instructions until al dente, 6 to 8 minutes. While the pasta cooks, defrost 1 cup frozen peas. Drain and rinse with cold water to cool the pasta a little bit. 
• Make the dressing. Meanwhile, in a large mixing bowl, combine 3/4 cup plain whole milk Greek yogurt, 2 teaspoons Dijon mustard, the zest of 1 lemon, about 1 tablespoon extra virgin olive oil, 1/2 teaspoon dried Greek oregano, 1/2-1 teaspoon dried dill, 1/2 teaspoon garlic powder, and a big pinch of black pepper. Whisk until well combined. 
• Mix the salad. Add the cooked pasta to the bowl with the dressing. Drain 1 (7-ounce) can water-packed albacore white tuna thoroughly, and add it to the pasta. Add 2 finely-chopped celery ribs, 1/4 cup finely chopped red onion, the peas, and 1/2 cup shredded carrots. Mix well to coat. 
• Chill and serve. Cover the pasta and chill in the fridge for 30 minutes before serving. 

Swaps and Substiutions

• Swap the tuna. Canned salmon or boneless, skinless canned sardines both work beautifully in this recipe. You could also use shredded cooked (or canned) chicken.
• Play with the vegetables. Cherry tomatoes, cucumber, chopped bell pepper, or olives would all be delicious additions or substitutions here. No frozen peas? Frozen shelled edamame work just as well. 
• Change the pasta shape. Small shells are my favorite, but ditalini, rotini, or farfalle all work well. Just look for a shape with curves or ridges that can hold the dressing.
• Add some heat. A pinch of red pepper flakes or a small drizzle of your favorite hot sauce stirred into the dressing adds a welcome kick.
• Fresh herbs instead of dried. If you have fresh dill or fresh oregano on hand, use them! Fresh herbs are always lovely here — just use about three times the amount called for in the recipe.