Tuna Pasta Salad(Low-Fat)
A vibrant, low-fat tuna pasta salad featuring colorful vegetables, tangy vinaigrette, and tender tuna, perfect for a light lunch or summer gathering.
Ingredients
- 2 1/2 cups cooked tri-colored rotini
- 2 cups fresh broccoli flowerets ⓘ
- 2 medium tomatoes, cut into wedges ⓘ
- 10 ripe olives, sliced ⓘ
- 2 slices purple onion, separated into rings
- 1 (6 1/2 oz.) can tuna in water, drained and flaked ⓘ
- 1/3 cup apple cider vinegar ⓘ
- 1/4 cup lemon juice
- 2 tablespoons water ⓘ
- 1 tablespoon olive oil ⓘ
- 1 1/2 tablespoons Dijon mustard ⓘ
- 1/2 teaspoon pepper ⓘ
Instructions
- Combine cooked tri-colored rotini, broccoli flowerets, tomato wedges, sliced olives, purple onion rings, and flaked tuna in a large bowl.
- In a jar, combine apple cider vinegar, lemon juice, water, olive oil, Dijon mustard, and pepper.
- Cover the jar tightly and shake vigorously to mix the vinaigrette.
- Pour the vinaigrette over the pasta mixture and toss gently to coat evenly.
- Cover and chill for 2 hours before serving, tossing gently before serving.
Tips & Substitutions
For a creamier texture, consider adding low-fat Greek yogurt to the vinaigrette. You can substitute the tri-colored rotini with whole wheat pasta for added fiber. Fresh herbs like parsley or dill can enhance the flavor profile. If you're short on time, pre-chopped vegetables can save prep time. Lastly, this salad can be made a day ahead for the flavors to meld.
Serving Suggestions
This tuna pasta salad is perfect for picnics and potlucks. Pair it with crusty whole-grain bread or serve alongside a light soup for a complete meal. It also makes a great side dish to grilled chicken or seafood recipes. For an extra layer of flavor, consider adding a sprinkle of feta cheese before serving.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 3 days. To maintain the texture, avoid storing the salad with the dressing mixed in. You can reheat portions in the microwave, though it’s best enjoyed cold. For a refreshing twist, serve it over a bed of greens.
Nutrition & Diet Analysis (per serving)
Each serving of Tuna Pasta Salad(Low-Fat) contains roughly 135 calories, with 8g protein, 22g carbohydrates, and 2g fat. It is an excellent source of vitamin C (84% of the Daily Value), and a good source of protein and potassium. It also contributes 3g of dietary fiber toward your daily target.
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use canned tuna in oil instead of water?
Yes, you can use canned tuna in oil, but it will increase the fat content of the salad. If you prefer a lower-fat option, stick with tuna in water. Draining the oil will also help keep the salad lighter.
What other vegetables can I add to this salad?
You can customize the salad by adding bell peppers, cucumbers, or even sweet corn for added crunch. Try incorporating some diced avocado for creaminess or shredded carrots for sweetness. The key is to keep the vegetables fresh and colorful.
Is there a way to make this salad vegan?
Absolutely! You can replace the tuna with chickpeas or white beans for a protein boost. Use a vegan mayonnaise or simply increase the amount of olive oil in the dressing. Fresh herbs and spices will help keep it flavorful and satisfying.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).