Mediterranean Tuna Pasta Salad

There’s something quietly joyful about gathering flavors that don’t shout, but hum — soft notes of briny olives, sweet tomatoes still sun-warm, silky olive oil clinging to curls of pasta, and flaky tuna that somehow always tastes calmer beside lemon juice. This Mediterranean tuna pasta salad isn’t fussy — it’s the kind of dish that doesn’t require you to measure too carefully or follow too closely. It just lets you build it around how the day is going… warm or tired or somewhere in between. The first few times I made it, I didn’t even write anything down — I just let the ingredients guide me, like muscle memory in the kitchen. Maybe that’s why it feels like something someone once made for me, even if… I’m not sure they did.

Why You’ll Crave It

• Bright, bold flavors that hit just the right balance — savory tuna, tangy lemon, sweet-tart tomatoes
• A one-bowl meal, yes, but it also keeps well — even somehow tastes better the next day
• You can prep almost every part ahead of time — a true fridge-friendly favorite
• It’s adaptable — not in a vague way, but genuinely… it welcomes tweaks like an old friend
• No mayo involved — just good olive oil and lemon, which feels lighter, cleaner somehow

The first time I made this, it was late July, and I remember slicing tomatoes with the windows open and feeling really at home for the first time in a long while.

What You’ll Need

• Pasta: 250g of short pasta — fusilli or penne work best for catching bits of tuna and dressing
• Tuna: 140g canned tuna in olive oil or spring water, drained and gently flaked with a fork
• Cherry Tomatoes: About 250g, halved — the juicier the better
• Cucumber: 1 medium, peeled if you like, diced smallish for even bites
• Olives: 100g pitted — black or green, sliced or torn with your fingers (I like Kalamata)
• Red Onion: 1 small, finely chopped — soak in water for 10 min if you want it milder
• Olive Oil: 3 tablespoons — the good kind, fruity and golden
• Lemon Juice: 1 tablespoon freshly squeezed — not too much, just enough to brighten
• Salt and Pepper: To taste — use sea salt if you have it, lots of black pepper
• Fresh Parsley: A handful, chopped loosely — not minced, keep it leafy

Easy How-To

Boil and cool the pasta

Bring a big pot of salted water to a full boil, toss in the pasta, and cook until just al dente. Not mushy — just right. Drain it, then rinse with cold water. It should be cool but not fridge-cold. Set aside while you prep the rest. (I usually spread mine onto a baking sheet to help it cool faster…)

Chop, flake, taste

Meanwhile, halve the cherry tomatoes, dice the cucumber, slice olives, and finely chop your onion. Flake the tuna gently with a fork — don’t stir it too much or it’ll get pasty. Taste a tomato or two, maybe a cucumber chunk. Salt the onion a little if you want. Just get a feel for the pieces — it helps.

Toss everything together

In the largest bowl you have, combine the cooled pasta, chopped vegetables, olives, and the tuna (scatter it, don’t plop it). Give everything a gentle but thorough mix — hands work beautifully here if you don’t mind them smelling like parsley afterward.

Mix up the dressing

Whisk the olive oil and lemon juice together in a smaller bowl. Add salt and a generous grind of black pepper. Nothing fancy here — just whisk until it loosens and gets glossy. Pour it all over the salad and toss again. Taste. Adjust. Maybe more lemon, maybe more oil, maybe just right.

Let it rest (if you can)

Ideally, let the salad chill for 20 minutes — not just temperature-wise, but to let all the flavors settle into one another. But if you’re impatient (or starving), it’s perfectly fine right away. The parsley goes in last — right before serving. That smell… green, herby — it lifts the whole bowl.

Good to Know

• If your onion feels too spicy, soak it in cold water for a bit — mellows it out beautifully
• The pasta might absorb more dressing after sitting a while — drizzle a little more olive oil before serving if needed
• The salad kind of improves the next day… which is rare, but true here

Serving Ideas

• Serve over a bed of arugula or butter lettuce for a heartier lunch
• Pair with a crisp white wine — something dry and citrusy, like a Vermentino
• Wrap it in a warm pita with extra parsley and a swipe of hummus for lunch-on-the-go

Top Tricks

• Use tuna packed in oil if you can — it’s silkier and folds better into the pasta without drying things out
• Taste everything as you go — each part should taste good on its own before you mix it all together
• If you chop the veggies a little smaller, you get more texture in every bite (especially helpful if packing lunches)

Frequently Asked Questions

Do I really need to rinse the pasta?

Yes — just this once. Because it’s a cold salad, rinsing helps stop the cooking and keeps it from turning gluey. Plus, it cools down faster this way.

Can I use tuna in water instead of oil?

You can — it still works fine. But you may need a touch more olive oil in the dressing to make up for the missing richness.

What pasta shape is best?

Something short and twisty like fusilli or rotini is lovely — the dressing nestles inside, and it all holds together better. Penne’s good too. Avoid spaghetti or long strands… they don’t mingle as nicely here.

Can I make it ahead of time?

Yes! Up to 2-3 days ahead. Just store it covered in the fridge and give it a stir (and maybe a fresh hit of lemon juice or olive oil) before serving.

Could I add cheese?

Of course — a handful of crumbled feta adds saltiness and a creamy contrast. Just don’t overdo it or it competes with the tuna.