I still remember the first time I made tuna pasta salad on my own. I had just moved into my first apartment, armed with a box of pasta, a can of tuna, and a determination not to live off cereal. What started as an experiment turned into a weeknight staple that I now come back to again and again. This dish is comfort in a bowl—cool, creamy, and incredibly satisfying without demanding much time or effort. It’s the kind of recipe that beginner cooks can master quickly and proudly call their own.
Whether you’re juggling work, school, or just trying to avoid another takeout night, this easy sheet pan dinner alternative (no oven needed!) is a lifesaver. It’s budget-friendly, full of texture, and powered by protein, thanks to ingredients like tuna, eggs, and beans. Bonus: it keeps well in the fridge, so it’s perfect for make-ahead lunches.

Why This Recipe is Special
What sets this lemon herb chicken recipe’s cold cousin apart? Flexibility and feel-good ingredients. You can prepare it in under 30 minutes using pantry staples, and the combination of creamy sauce, tangy vinegar, and protein-rich mix-ins is endlessly adaptable. Plus, it’s a fantastic way to ease into meal prepping without sacrificing flavor or nutrition.
Ingredients and Preparation
This is a no-fuss list you can customize depending on what’s in your fridge. No exact measurements here—just guidance and freedom to make it your own.
Pasta
The heart of the dish. A protein-rich pasta like rotini or penne adds bulk and chewiness while boosting the protein count. Whole wheat or chickpea pasta work great too.
Tuna (in water)
Packed with lean protein and omega-3s, tuna adds a savory base flavor. Tuna in oil can be used for richer flavor but watch the calories.
Cottage Cheese + Mayonnaise
This combo forms a creamy, tangy sauce that’s lighter and higher in protein than using mayo alone. The cottage cheese also adds a salty, umami kick.
Red Wine Vinegar
Balances the richness of the sauce with acidity. Apple cider vinegar or lemon juice also work well.
Dijon Mustard
A small amount adds a depth of flavor that keeps the sauce from tasting flat.
Hard-Boiled Eggs
Creamy, satisfying, and protein-packed. Leave them out for a lighter dish or replace with chopped avocado for healthy fats.
Cannellini Beans
Soft, nutty, and filling. Chickpeas or edamame are great swaps.
Frozen Peas
Sweet, bright green, and full of fiber. Corn or finely chopped green beans can work in a pinch.
Scallions + Fresh Parsley
For crunch and color. Red onion, celery, or fresh dill can be great substitutes.
Garlic, Onion Powder, Dill, Black Pepper
These pantry spices create savory balance. Add chili flakes or smoked paprika for extra flair.
Step-by-Step Instructions
Step 1
Start by making the sauce. In a small food processor or blender, combine cottage cheese, mayonnaise, red wine vinegar, Dijon mustard, and your dried seasonings. Blend until smooth and creamy, then transfer to a large mixing bowl.
Step 2
Boil the pasta until just past al dente. Since pasta firms up as it cools, this ensures it won’t feel undercooked when chilled. Rinse under cold water and drain well.
Step 3
While the pasta is cooking, add tuna (with its juice for extra flavor) into the bowl with the sauce. Use a fork to break it into smaller chunks.
Step 4
Rinse frozen peas under hot water to thaw, then add them in. Drain and rinse the beans, then toss them into the bowl. Chop the hard-boiled eggs and scallions and add them as well.
Step 5
Once the pasta is fully cooled, gently fold it into the bowl with the sauce and veggies. Mix thoroughly using a large spatula, being careful not to mash the pasta.
Step 6
Taste and adjust with salt and pepper only at the end, since both tuna and cottage cheese are naturally salty. Chill for 20 minutes before serving for the best texture and flavor.
Beginner Tips and Notes
- Too runny? Try draining one of the tuna cans or reducing the vinegar. Let the salad sit for a few minutes; it often thickens as it rests.
- Don’t overcook the pasta. Slightly softer than al dente is ideal here.
- Prepping ahead? Keep sauce and pasta separate until serving to avoid sogginess.
- No blender? Mash the sauce ingredients with a fork or whisk—just expect a chunkier texture.
- No peas or eggs? Skip them or use chopped spinach, corn, or avocado instead.
Serving Suggestions
Serve this tuna pasta salad cold with a side of roasted broccoli or toasted sourdough for a satisfying crunch. Want to take it up a notch? A drizzle of lemon juice or a spoonful of pesto just before serving adds brightness.
For leftovers, store in an airtight container in the fridge for up to four days. Stir in a little milk or vinegar before eating to refresh the dressing. Freezing isn’t recommended, as it affects texture.
Conclusion: Let’s Make This Your Go-To
This quick and healthy meal is more than just another pasta salad—it’s a gateway into stress-free home cooking. If you’re new in the kitchen, this dish teaches you how to balance textures, flavors, and nutrition with minimal tools or time. Plus, it’s a crowd-pleaser for family, lunchboxes, or potlucks.
If you try this recipe, I’d love to hear how you made it your own! Did you skip the beans? Add olives? Tell me in the comments or share a photo of your bowl—I’m always excited to see your creations.
FAQ About Easy Tuna Pasta Salad
Yes! It actually tastes even better after chilling for a few hours. Just keep in mind that the pasta may absorb some of the dressing, so you might need to add a splash of vinegar or milk before serving to refresh it.
Albacore tuna packed in water is a great choice for this recipe—it’s lean, flavorful, and mixes easily into the salad. Tuna in oil can also be used for a richer taste but adds more calories.
It can be! Just use your favorite gluten-free pasta. Chickpea or lentil-based pastas are great options that also boost the protein content.
Don’t overcook it. Make sure it’s just slightly softer than al dente and rinse with cold water. Store the finished salad tightly covered in the fridge and refresh with a bit of dressing or milk before serving.
More Relevant Recipes
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Easy Tuna Pasta Salad
- Total Time: 30 minutes
- Yield: 6 servings 1x
Description
This easy tuna pasta salad is a creamy, protein-packed dish made with pantry staples. It’s perfect for meal prep, lunchboxes, or a quick weeknight meal. With a cottage cheese-based dressing and plenty of mix-ins like beans, peas, and eggs, it offers balanced nutrition without sacrificing flavor.
Ingredients
- 8 ounces dry protein pasta
- 2 (5-ounce) cans albacore tuna in water (undrained)
- 1 (15.5-ounce) can white kidney beans (drained and rinsed)
- 4 large hard-boiled eggs (chopped)
- 1 cup frozen peas (rinsed and thawed)
- 1 cup whole milk cottage cheese
- 1/2 cup mayonnaise
- 2 to 4 tablespoons red wine vinegar (to taste)
- 2 teaspoons Dijon mustard
- 1 teaspoon dried dill
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1/2 teaspoon black pepper
- Salt to taste
- 2 scallions (thinly sliced)
- Fresh Italian parsley (chopped, optional)
Instructions
- Make the Dressing: In a small blender or food processor, combine the cottage cheese, mayonnaise, Dijon mustard, red wine vinegar, dill, garlic powder, onion powder, and black pepper. Blend until completely smooth and creamy. Transfer to a large mixing bowl.
- Cook the Pasta: Boil the pasta according to package directions, cooking it just slightly softer than al dente. This helps maintain the right texture when it cools. Drain and rinse with cold water to stop the cooking.
- Prep the Veggies and Proteins: While the pasta cooks, rinse the frozen peas under hot water to thaw them, and drain well. Drain and rinse the beans. Chop the hard-boiled eggs and thinly slice the scallions.
- Assemble the Salad: Add the undrained tuna to the bowl with the dressing and use a fork to flake the chunks. Stir in the peas, beans, chopped eggs, and scallions. Add parsley if using. Mix well to combine.
- Finish and Chill: Add the cooled pasta to the bowl and gently fold it in using a large spatula. Be careful not to break the pasta. Taste and adjust salt and vinegar to your liking. Chill for at least 20 minutes before serving to allow flavors to meld.
Notes
- For extra flavor, add a squeeze of fresh lemon juice or substitute red onion for scallions. To make it dairy-free, try using a plant-based yogurt in place of the cottage cheese. If the salad seems too thick after chilling, stir in a splash of milk or more vinegar. This recipe can be stored in the refrigerator for up to four days but is not freezer-friendly.
- Prep Time: 20 minutes
- Cook Time: 10 minutes
- Category: Main Dish
- Method: No-cook/Boil
- Cuisine: American
Nutrition
- Serving Size: 1 generous cup
- Calories: 420
- Sugar: 3g
- Sodium: 580mg
- Fat: 18g
- Saturated Fat: 4g
- Unsaturated Fat: 11g
- Trans Fat: 0g
- Carbohydrates: 34g
- Fiber: 5g
- Protein: 30g
- Cholesterol: 115mg