We’re approaching the end of June, which means summer is officially here – and we’re also nearing the end of my high-protein summer pasta series. But don’t worry, another series I’m sure you’ll love is coming soon – and I’m already thinking about bringing this pasta (salad) series back for a second season.
But now, let me tell you about my next high-protein summer dish – one that’s perfect for those long summer days, whether you enjoy it for lunch, at a picnic, or in the evening: a light and colorful tuna pasta salad that’s as delicious and nutritious as it is quick and easy to make. And yes, I know some people think of canned tuna as boring, something to eat just for the lean protein it provides. But I genuinely love it for so much more than its impressive nutritional value. When prepared right – with the right ingredients and seasonings – tuna, with its mild flavor and meaty yet tender texture, can be seriously delicious.
This pasta salad combines chunky tuna with satisfying pasta – the star of this series – and crisp cucumber, vibrant red bell pepper, juicy tomatoes, fresh mixed salad leaves, a light and simple but flavorful dressing, and one special ingredient that seriously takes the whole dish to the next level: crumbled blue cheese. I’ve tried it both with and without this last addition – and I swear, just a tablespoon or two of crumbled blue cheese per serving makes this salad so much more flavorful and special in under a minute!
I also add a little secret ingredient to my salad dressing: tahini. It adds a herby, nutty depth without being overwhelming and makes the dressing creamy – which is why I prefer it over olive oil here, since the fresh ingredients don’t contribute much creaminess. But feel free to swap it for olive oil if you don’t like tahini’s slightly bitter note or don’t have it on hand.
I hope you give this delicious pasta salad a try!
Ingredients:
For the pasta salad:
- 280 g pasta (such as fusilli, penne, or farfalle)
- 4 salad cucumbers or 2 large cucumbers
- 2-3 red bell peppers, depending on size
- 4 handful cherry or plum tomatoes
- 2-4 handful of mixed salad leaves
- 400 g canned tuna
- 4-8 tbsp of crumbled blue cheese (such as Roquefort, Stilton or Danish Blue)
For the dressing:
- 2 tbsp tahini
- 4 tbsp balsamic vinegar
- 1-2 tbsp fresh lemon juice
- 1-2 tsp honey or maple syrup
- Salt
- Pepper
Recipe:
I. Cook the pasta
- Bring a large pot of salted water to a boil and cook the pasta until al dente, according to package instructions.
- Drain and rinse under cold water to cool it down and prevent sticking. Set the pasta aside.
II. Prepare the fresh ingredients and tuna
- Wash all vegetables and the mixed salad leaves.
- Cut the cucumber in half lengthwise, then slice it into half-moons about 1/2 cm (or 1/5 inch) thick.
- Remove the seeds and stem from the bell peppers, and cut them into strips about half the length and thickness of your fingers.
- Quarter the cherry or plum tomatoes – or halve them if they are very small.
- Drain the canned tuna and gently break it up with a fork.
III. Make the dressing
- In a small bowl, combine all the dressing ingredients – tahini, balsamic vinegar, freshly squeezed lemon juice, honey or maple syrup, ½ teaspoon of salt, and a few grinds of pepper. Whisk until smooth.
- Start with the smaller amounts of lemon juice and honey/maple syrup, then add more to taste.
- Taste again and adjust the seasoning if needed.
IV. Toss and serve
- In a large bowl, toss the cooled pasta, drained tuna, and prepared vegetables with the dressing.
- Taste one final time and adjust with more salt, pepper, or a drizzle of lemon juice if needed.
- Serve and enjoy!
Notes:
- Buying good canned tuna is key! If it’s high quality, the tuna will have intact, firm pieces of fish that are moist and sturdy – perfect for adding to a (pasta) salad like this one. If it’s low quality, on the other hand, it often provides little more than protein – and not much enjoyment. It might be mushy, dry, or even have a metallic taste. You don’t need to buy the most expensive brand, but do check the label: Look for “pole-and-line caught” or “longline caught” tuna, and aim for options with minimal ingredients – ideally just tuna, salt, and water or oil. Avoid tuna with lots of additives or preservatives, which is often a sign of lower quality.
- Perfect for meal prep! This pasta salad keeps well in the fridge in an airtight container for up to two days. It’s great for busy days, prepping leftovers, or bringing to a gathering. Just be sure to add the salad leaves shortly before serving to prevent them from becoming mushy.
- Don’t like tuna? Shredded chicken works really well too – and it’s also a great source of lean protein. Simply swap the tuna for the same amount of cooked chicken.
- Vegetarian? Smoked tofu makes a great substitute for tuna. It does change the flavor of the salad, but the smoky notes work beautifully with the tahini in the dressing. I personally prefer to leave out the blue cheese in that case – but feel free to try it! You might love the flavor contrast. Canned chickpeas are another great option: they’re milder in taste and texture, which makes them more similar to tuna. You can even mash them slightly with a fork if you like. Just note that they provide less protein than tofu.
- Vegan? Swap in smoked tofu or chickpeas as above, skip the cheese, and use maple syrup instead of honey in the dressing.
Approximate nutritional values per serving:
- Calories: 555-635 kcal
- Protein: 35-36 g
- Fat: 15-18.5 g
- Carbs: 69-75 g
- Sugar: 14-15 g
- Fiber: 6-6.5 g
- Salt: 1-1.5 g
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