Healthy & Creamy Make-Ahead Tuna Pasta Salad

We all love a good pasta salad, right? There are so many versions, including the beloved classic tuna salad. But if you’re looking for a lighter, healthier option that cuts calories and uses Greek yogurt instead of all mayonnaise, you’ve found it!

This Make-Ahead Healthy Tuna Pasta Salad is truly simple, delicious, and packed with fresh ingredients. Cucumbers, cherry tomatoes, and red onion, it’s a versatile, budget-friendly recipe that works for dinner, a healthy lunch, or a potluck. It’s quick to make, with minimal prep—you just need to allow for the chill time for the best flavors to marry.

It comes together in just ten minutes, making it the perfect choice for meal prep. (If you prefer our rich, classic version that uses traditional macaroni and no yogurt, you can find that recipe right here: Tuna Macaroni Salad.) Or pop over to grab one of our other recipes for pasta salads and salads: salad recipes.

Why this is the Best Make-Ahead Tuna Pasta Salad

• Increased protein: The combination of Greek Yogurt and Tuna.
• Non-fat Greek yogurt is about 15 calories per tablespoon. By replacing half the mayo, you are easily saving 300-500 calories in the entire batch, depending on the serving size.
• And with the addition of fresh vegetables, you round out the meal’s nutritional value.

Let’s make this recipe.

Make-Ahead Healthy Tuna Pasta Salad Recipe

Image Credits ©2025 DearCreatives.com
Servings: 6

• Prep Time: 10 minutes
• Cook Time: 8 minutes (for rotini)
• Chill Time: 30 minutes
• Total Time: 48 minutes

Make-Ahead Ingredient List

Image Credits ©2025 DearCreatives.com

Pantry Staples

• 12 oz rotini pasta (whole wheat, slow dried), uncooked
  You can use whole wheat or (regular) rotini pasta, or gluten-free rotini pasta.
• 2 (5-ounce) cans chunk light tuna (packed in water), drained.
  (Or albacore tuna (packed in water), it costs a little more.)
• 1⁄4 tsp salt
• 1⁄4 tsp pepper

Fresh Produce

• Juice from 1⁄2 lemon
• 1 tbsp fresh parsley, chopped, plus extra for garnish
• 3 tbsp red onion, chopped
• 1 cup cherry tomatoes, halved
• 1 cup cucumber, chopped

Refrigerated Staples:

• 1⁄2 cup mayonnaise
• 1⁄2 cup Greek yogurt
• 1 tbsp Dijon mustard

Instructions for Meal Prep and Storage

1. Bring a large pot of salted water to a boil. Cook the pasta until al dente according to package instructions. Drain and rinse under cold water to cool completely.
2. In a large mixing bowl, whisk together the mayonnaise, Greek yogurt, Dijon mustard, lemon juice, salt, and pepper.
3. Chop the vegetables and drain the tuna. Then add the cooled pasta, tuna, cucumber, tomatoes, red onion, and parsley into the bowl. Gently fold
   everything together until evenly coated.
4. Cover and refrigerate for at least 30 minutes or until ready to serve.
5. Garnish with extra parsley before serving.

Image Credits ©2025 DearCreatives.com

This recipe can be used for a dinner or a side dish any time of the year. The best part is you can make it ahead of time, and it is delicious! And perfect if you are looking for lighter meals that are healthy and filling.

Recipe Notes

• Chill longer for even better flavor!
• Adjust the salt and pepper to taste preference.
• Reasons I occasionally like to make it with Albacore tuna: It is milder in flavor, firmer, and whiter in texture. Note that albacore does have a slightly higher fat content and, therefore, slightly higher in calories (around 10-20 calories more per serving).
• When using other pastas, still cook them, Al Dente, according to the package directions.
• Flavor balance and tang: Make adjustments to the salt and pepper first. Then, if the yogurt is too tangy for your preference, add a small pinch of sugar, honey, or maple syrup to balance the flavor without making it overly sweet.
• Omitting the Mayonnaise: Greek yogurt is much thicker than mayonnaise.
  If you swap it 1:1 by volume, your final salad may be too stiff. Add a splash of milk (dairy or non-dairy), water, or even pickle juice. Add it in small amounts (1 teaspoon at a time) until you reach the creaminess while coating the pasta (consistency) you want.
• Store leftovers in an airtight container in the fridge for up to 3–4 days.

How Long Can You Keep Tuna Salad in the Refrigerator?

For the best quality and safety, tuna salad should be consumed within 3 to 4 days when stored continuously in the refrigerator at or below 40°F (4°C).

This duration is based on USDA food safety guidelines for ready-to-eat cold salads, whether they are made with mayonnaise or a yogurt-based binder like yours.

Key Storage Tips

1. Strict 4-Day Rule: Never consume tuna salad that has been in the refrigerator for longer than four days, even if it looks and smells fine. Bacterial growth can occur without visible signs.
2. Airtight Container: Always store the salad in a well-sealed, airtight container. This prevents contamination and keeps the tuna and vegetables from absorbing odors from other foods in the fridge.
3. Temperature is Crucial: Ensure your refrigerator temperature is set to 40°F (4°C) or colder. This is essential for slowing bacterial growth in perishable foods like tuna and dairy/mayonnaise binders.
4. The 2-Hour Rule: Never leave the tuna salad sitting out at room temperature (between 40°F and 140°F) for more than two hours. If it’s over 90°F (32°C), the limit is only one hour. This temperature range is called the “Danger Zone,” where bacteria multiply rapidly.

Important Note for Make-Ahead Prep: Since you’re making a make-ahead salad, try to enjoy the first serving within 12-24 hours of preparation, and strictly adhere to the 4-day maximum for any leftovers.

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Printable Recipe

Looking for more easy dinners, salads, and pasta salads?

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