A classic homemade comfort food, this Healthy Tuna Macaroni Salad with peas is loaded with fresh vegetables and protein for a family-friendly pasta salad that’s perfect for a crowd. Tossed with a simple Greek yogurt and mayo dressing, it’s the ultimate light and yummy side dish. Best of all, it’s quick and easy to make, too! {Gluten-free-friendly}
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Healthy Tuna Pasta Salad Recipe
If you’re on the hunt for a quick, healthy, and protein-packed side dish for your next party, you’re in luck! Filled with elbow macaroni pasta, tuna, peas and a creamy Greek yogurt and mayo dressing, this healthy macaroni salad recipe is totally crave-worthy.
This simple pasta salad is made without eggs, but you can easily customize it according to your personal preferences. It’s a nice, lighter option to prepare for BBQ get-togethers, weeknight dinners, summer picnics, work and school lunches and everything in between!
Featured Comment
“WOWZA! Never knew yogurt would make this good a salad. I made mine with no mayo and absolutely loved it! I also used a shallot instead of red onion and no celery. Can’t say how good this is 🤤“ – Christina
For more make-ahead salad options, try out my Broccoli Salad without Bacon and Grilled Corn Avocado Salad, too!
Why We Love This Healthy Tuna Salad Recipe
- Nutritionally balanced to contain protein, carbs, fat, and fiber
- Uses Greek yogurt to replace some of the mayo to reduce the fat and calories
- Creamy and tangy flavor everyone loves
- Great alternative to classic tuna macaroni salad with all the traditional flavors you know and love
- Can last in the fridge for several days for easy meal prep
- Made with super simple ingredients and pantry staples
Ingredient Notes
For the Healthy Tuna Pasta Salad
- Elbow macaroni: I typically use fiber-enriched elbow pasta or whole wheat pasta, however, any small pasta will work. You can even swap them out for a gluten-free noodles if needed.
- Canned tuna fish: I typically use flaked solid white albacore tuna for this pasta salad, but you can also sub in chunk light tuna. To keep it low fat, make sure the tuna you use is packed in water and not oil.
- Frozen green peas: Sweet peas provide a sweet flavor and pop of color. You can toss them in frozen or defrost them under cool water.
- Celery: Chopped celery stalks add an irresistible crunch! You can also add in other veggies as well if you’d like.
- Red onion: This adds a pop of color and tangy flavor to complement the other ingredients. You can also sub in green onions if preferred.
For the Greek Yogurt Dressing
- Greek Yogurt: High protein and ultra creamy, plain Greek yogurt is used to form the base of the dressing. Many people use sour cream, but it’s higher in fat and calories while 0% or 2% is lower fat and packed with protein.
- Condiments: Mayonnaise and yellow mustard create an extra rich flavor and a bit of zing. You can use light mayonnaise or full-fat, and substitute the yellow mustard with whole grain or Dijon mustard if you prefer.
- Lemon Juice: This helps cut through some of the fat, creating a refreshingly light taste. For the best results, use fresh squeezed lemon juice. You can also sub in apple cider vinegar if preferred.
- Honey: Sticky and sweet, this is my secret to an absolutely irresistible homemade tuna macaroni salad.
- Herbs and Spices: Use as little or as much salt, pepper, and fresh dill or parsley as you’d like.
How to Make Tuna Macaroni Salad – Step-by-Step Instructions
- Boil a large pot of water, and cook the elbow macaroni according to package directions, until just past al dente.
- Drain the pasta immediately, and run cold water over it to stop the cooking process before letting it cool in the fridge.
- In the meantime, combine the ingredients for the Greek yogurt dressing, stirring until smooth and creamy.
- Add the cooked pasta, flaked tuna, green peas, celery, red onion, seasonings, and fresh herbs to a large bowl.
- Add the dressing, and toss until the ingredients are coated completely.
- Serve immediately, or store in the fridge to keep cold for later.
The Secret to Creamy Macaroni Salad: Be sure to cook the pasta just right. If you undercook it, the noodles will absorb the dressing, resulting in a less creamy macaroni salad. If you overcook the pasta, it will be mushy. Cook the elbow pasta just past al dente for best results.
Keep scrolling to the recipe card for the full printable tuna pasta salad recipe!
Tips for the Best Macaroni Salad
- Boost nutrients: I typically like to use fiber-enriched macaroni pasta like Smart pasta or whole-grain elbow pasta for extra fiber and nutrients, but it’s a personal preference which pasta you go with.
- Season the noodles: Generously salt the water you’ll be cooking the macaroni in to help flavor the pasta. If you skip this step, the macaroni salad may taste a little bland.
- To quickly cool the pasta: You can add the green peas to the pasta salad partially frozen if you’re making the salad a little bit in advance. They will thaw once in the salad and will help to cool down the pasta as well.
- To add extra creaminess: The pasta tends to absorb some of the dressing if left to sit for a few hours. To make it creamy again before serving, add some milk one tablespoon at a time, until desired creaminess is achieved.
- To make more kid-friendly: If you prefer a more basic, kid-friendly pasta salad, you may wish to leave the fresh herbs out. You can also soak the raw onion in a bowl of cold water to give it a milder flavor or leave it out altogether.
Recipe FAQs
If cooking for a crowd, macaroni salad can be kept at room temperature for 2 hours. Any longer than that, and the bacteria will begin to multiply, making the dish unsafe to eat.
This healthy macaroni salad with tuna can be stored in the fridge in a bowl covered with plastic wrap or an airtight container for up to 3-5 days.
Yes, leftover macaroni salad can be stored in the freezer for 5-15 days. However, it’s likely that the taste and texture will change, so for that reason, it’s best served fresh.
Not all macaroni salads are created equally! Your classic macaroni salad recipe is typically loaded with fat and calories, and is lacking in the fiber and protein department. This Greek yogurt macaroni salad is a lighter option, and is also rich in fiber and protein thanks to the whole grains, veggies and tuna. Plus, canned tuna is a source of omega-3 fatty acids for a heart healthy option!
What to Eat with Macaroni Salad
This healthy tuna macaroni salad recipe is perfectly balanced so it makes a great meal all in itself that can be served warm or cold! It’s also delicious served with all your favorite mains and other side dishes for a more complete meal.
Try pairing it with homemade Worcestershire Sauce Burgers or these smoky, savory Grilled BBQ Chicken Thighs at your next BBQ. We love to pair it with grilled chicken, particularly prepared with any of my Healthy Chicken Marinades.
Add your favorite side salads and enjoy!
Recipe Ideas & Variations
- Add more veggies: Try adding in diced red bell peppers, shredded carrots or tomatoes.
- Sprinkle in additional seasoning: Try celery salt, garlic powder, onion powder and/or a pinch of cayenne or hot sauce!
- Switch up the protein: Don’t like tuna? Sub in diced chicken, hard-boiled eggs, flaked salmon or bacon instead.
- To make gluten-free tuna pasta salad: Use gluten-free pasta. That’s it!
- To make vegetarian: Skip the tuna. You can eat the salad without it or add in some beans for extra protein. Or try this Mexican Macaroni Salad for a vegetarian option!
- To make dairy-free: Use a plant-based Greek yogurt instead of regular Greek yogurt.
More Healthier Summer Salads
- Tuna Avocado Salad
- Healthy Tuna Lettuce Wraps
- Healthy Dill Potato Salad
- Cranberry Walnut Chicken Salad
- Chickpea Pesto Pasta Salad
Did you make this recipe? Scroll down to leave a star rating and review!
Healthy Tuna Macaroni Salad {with Peas}
Ingredients
For the macaroni salad:
- 8 ounces uncooked elbow macaroni pasta
- 1 (5 ounce) can flaked albacore tuna, packed in water and drained
- 3/4 cup frozen green peas (thawed)
- 2 celery stalks, finely chopped (about 1/3 cup)
- 1/4 medium red onion, finely chopped (about 1/4 cup)
For the dressing:
- 1/2 cup plain Greek yogurt
- 1/4 cup mayonnaise
- 1 tablespoon yellow mustard (can also substitute Dijon or whole grain mustard)
- ½ tablespoon lemon juice (or sub in apple cider vinegar)
- 1 tablespoon honey
- 1/2 teaspoon salt, plus more to taste
- 1/4 teaspoon freshly ground black pepper, plus more to taste
- 2 tablespoons finely chopped fresh dill or parsley (optional)
Instructions
- Boil a large pot of salted water and cook the pasta until just past al dente.
- Drain the pasta immediately. You can run some cold water over it to stop the cooking process. Cool the pasta in the fridge while you finish preparing the veggies and macaroni salad dressing.
- While the pasta is cooking and cooling, mix together the ingredients for the dressing in a small bowl until smooth and creamy.
- Add the cooked pasta, flaked tuna, green peas, celery, red onion and fresh herbs (if using) to a large bowl.
- Add the dressing and toss until evenly distributed. Serve immediately or store in the fridge for later.
Notes
- Boost nutrients: I typically like to use fiber-enriched macaroni pasta like Smart pasta or whole-grain elbow pasta for extra fiber and nutrients, but it’s a personal preference which pasta you go with.
- Flavor the noodles: Generously salt the water you’ll be cooking the macaroni in to help flavor up the pasta. If you skip this step, the macaroni salad may taste a little bland.
- To quickly cool the pasta: You can add the green peas to the pasta salad partially frozen if you’re making the salad a little bit in advance. They will thaw once in the salad and will help to cool down the pasta as well.
- To add extra creaminess: The pasta tends to absorb some of the dressing if left to sit for a few hours. To make it creamy again before serving, add some milk one tablespoon at a time, until desired creaminess is achieved.
- To make more kid-friendly: If you prefer a more basic, kid-friendly pasta salad, you may wish to leave the fresh herbs out. You can also soak the raw onion in a bowl of cold water to give them a milder flavor or leave them out altogether.
Nutrition
This recipe was originally posted in August 2022 and the text, photos and formatting were updated in March 2025.
What size can of tuna? Tis looks so good!
I used a 5 ounce can of tuna. Hope you enjoy!
I made some adjustments based on what I had on hand – less pasta (using up some that was already cooked). 1/4 C yogurt, couldn’t get my honey to lliquify so I skipped it, didn’t have fresh dill so I used about 3/4 t dry. It turned out great. Hubby says, “Two thumbs up. Let’s do it again.” We agreed that fresh dill would probably make it amazing and we’re looking forward to trying that next time. Thanks for the recipe!
Love how you were able to adapt the recipe based on what you had on hand – great job improvising! And yes, the fresh dill definitely adds a refreshing flavor! Thanks so much for taking the time to leave a rating and review :)
WOWZA! Never knew yogurt would make this good a salad. I made mine with no mayo and absolutely loved it! I also used a shallot instead of red onion and no celery. Can’t say how good this is 🤤
Right?! It can be such a great replacement for mayo! I’m so happy you loved it :) Thanks so much for returning to leave a rating and review!