Confession: I’ve never been a huge tuna person, but this tuna pasta salad recipe converted me. I crave this easy pasta salad constantly and it’s a great lunch for work. If you’re not into asparagus, you can swap it out for any vegetable that tastes good blanched, like broccoli or green beans.
If you wanted to make this vegan, you can swap tuna out for chickpeas, but it won’t have the same savory flavor profile. It’s really all about the sauce! This recipe is perfect for using up herbs on their last legs. Use whatever you have on hand!
This recipe is also featured in my cookbook, The Workweek Lunch Cookbook: Easy, Delicious Meals to Meal Prep, Pack, and Take On The Go! It includes 60 approachable recipes designed to be meal-prepped and stored.
Ingredients
- 12 oz asparagus, chopped into bite-sized pieces (root ends discarded)
- 6 oz bowtie pasta (about 2 cups)
- 1/2 cup parsley
- 1/2 cup basil
- 1/2 cup cilantro
- Juice of 1/2 lemon
- 1 tablespoon Dijon mustard
- 2 cloves garlic
- 1/3 cup plain Greek yogurt
- 2/3 cup avocado (about half a large avocado)
- 1/4 cup water
- 1/2 teaspoon salt
- 1/4 teaspoon ground pepper
- 2 (5 oz) cans tuna, drained (10 oz total)
- 1/3 cup sun-dried tomatoes, chopped
- 1/2 cup red onion, chopped (or sub shallots)
Instructions
- Bring a large pot of water to a boil. Add a generous pinch of salt.
- Add the pasta and asparagus to the boiling water at the same time. Cook until the pasta is tender.
- Drain, then cover the pasta and asparagus with a lid to keep warm.
- Add parsley, basil, cilantro, lemon juice, Dijon mustard, garlic, Greek yogurt, avocado, water, salt, and pepper to a food processor.
- Blend until completely smooth, scraping down the sides as needed. This may take about 5 minutes.
- In a large bowl, combine the cooked pasta, asparagus, tuna, sun-dried tomatoes, red onion, and green sauce.
- Toss well until everything is evenly coated.
- Divide into three meal prep containers.
How to Customize This Recipe
Change up the pasta
We used bowtie in this recipe, but really any short pasta would work! Penne, macaroni, shells, or a protein pasta like Banza would all be great.
You can also check out our delicious pesto pasta salad for another easy, no reheat meal!
Swap the veggies
Here use asparagus, red onion, avocado, and sun-dried tomatoes but you can change this however you like! You can add in cooked broccoli, raw bell pepper, thinly sliced carrots, cooked or raw mushrooms, cherry tomatoes, radishes, yellow bell pepper, spinach, arugula, or raw cucumber. Yours just may not look as green as ours did!
Change the protein
This pasta salad has canned tuna and chickpeas as its protein source, but you can mix it up! I would go for pinto beans, white beans, shredded chicken, or cooked chicken sausage would be great. Cooked and shredded salmon could also work.
Related: Cold Lunch Ideas: Meal Prep Recipes When You Don’t Have A Microwave
Dietary Swaps (Vegan / Dairy-Free / Gluten-Free)
- Vegan: Swap tuna for chickpeas or white beans and use a dairy-free yogurt.
- Dairy-Free: Use a plant-based yogurt instead of Greek yogurt.
- Gluten-Free: Use your favorite gluten-free short pasta.
The flavor will change slightly, but the herby sauce still does most of the heavy lifting.
You can easily swap tuna for chicken
I suggest baking a chicken breast or two seasoned generously with lemon juice, oregano, basil, salt, and pepper at 375 F for 30 minutes. Let it rest for 15 minutes after cooking, then dice or shred it and add it to the pasta salad mixture.
Related: Picnic Food: No-Reheat Meals for a Perfect Picnic
Want to add mayo?
In this recipe, we use plain Greek yogurt, but you could absolutely use mayonnaise if you prefer! Use 1/3 cup mayo of your choice.
You could also do half mayonnaise and half Greek yogurt like in this recipe.
How to Store and Serve
- Store in airtight containers in the fridge for up to 4 days.
- Best eaten cold or at room temperature.
- You can reheat it if you prefer, but it shines as a cold lunch.
- Not freezer-friendly.
This makes it ideal for office lunches, travel days, or picnic-style meals.
Ingredient Notes and Tips
- Blend the sauce longer than you think. A smoother sauce coats the pasta better.
- If the sauce feels thick, add water one tablespoon at a time.
- Use whatever herbs you have on hand. This is a great “use-it-up” recipe.
- Let the salad rest overnight for even better flavor.
Looking for more delicious recipes to try? Here are a few of our favorites!
Related: Soft Foods to Eat After Oral Surgery
Green Tuna Pasta Salad
Instructions
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Bring a large pot of water to boil. Add the asparagus and pasta to the water at the same time, with a generous pinch of salt. Continue to cook until the pasta is cooked through, and then drain and cover the pasta and asparagus with a lid until ready to use.
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To a food processor, add the parsley, basil, cilantro, juice from half a lemon, mustard, garlic, Greek yogurt, avocado, water, salt and pepper. Process until smooth, scraping down the sides as needed, for about 5 minutes until smooth.
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To a large bowl, add the cooked pasta, asparagus, tuna, sun dried tomatoes, red onion and blended sauce. Toss well to mix everything together.
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Divide the pasta salad between three meal prep containers.
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Storage, reheating and serving notes: This pasta salad lasts for up to four days in the fridge. It’s best to eat cold or at room temperature, but you can reheat it in the microwave if you want. This meal is not freezer friendly.
FAQs
Yes. This recipe is designed for meal prep and tastes even better after sitting overnight. The flavors deepen as it chills.
Any blanched veggie works well. Broccoli, green beans, or snap peas are easy swaps.
Absolutely. Use 1/3 cup mayo, or do half mayo and half Greek yogurt for balance.
Yes. This is a no-reheat meal and works perfectly eaten cold or at room temperature.
No. The sauce and pasta don’t freeze well. It’s best enjoyed fresh from the fridge.
