Go Back

Meal Prep Mediterranean Tuna Pasta Salad

Print Recipe Pin Recipe
Total Time 20 minutes
Servings: 1 person
Calories: 480
Ingredients Method Notes

Ingredients
  

  • 1 cup dry whole wheat pasta rotini or penne work well
  • 1 can 5 oz tuna in water, drained
  • 1/2 cup cherry tomatoes halved
  • 1/3 cup cucumber diced
  • 2 tbsp kalamata olives sliced
  • 2 tbsp red onion finely diced
  • 1 tbsp olive oil
  • 1 tbsp lemon juice
  • 1/2 tsp dried oregano
  • Salt and pepper to taste
  • Optional: 2 tbsp crumbled feta a handful of baby spinach stirred through

Method
 

  1. Cook the pasta according to package directions in salted boiling water until al dente. Drain and rinse under cold water to stop the cooking process and cool it quickly.
  2. While the pasta cooks, prepare the vegetables: halve the cherry tomatoes, dice the cucumber and red onion, and slice the olives.
  3. In a large bowl, whisk together the olive oil, lemon juice, dried oregano, salt, and pepper.
  4. Add the cooled pasta to the bowl with the dressing and toss to coat evenly.
  5. Drain the tuna well and flake it into the bowl with a fork.
  6. Add the cherry tomatoes, cucumber, olives, and red onion. Toss everything together gently.
  7. Taste and adjust seasoning — a little extra lemon juice often brightens it further.
  8. Stir in feta or spinach if using.
  9. Transfer to an airtight container and refrigerate. Serve cold.

Notes

Whole wheat pasta costs nearly the same as regular pasta but provides more fibre and a slightly higher protein content, making it the better choice for meal prep lunches. Buying canned tuna in multi-packs rather than individual cans typically saves 20 to 30 percent. Kalamata olives can be pricey by the jar, but a small amount goes a long way in flavour — buy the smallest jar available since this recipe only needs a couple of tablespoons and the rest keeps well in the fridge for future use.