Do you ever have those days where you don’t know what to make for lunch? Well open up that pantry, grab some canned tuna, a jar of pesto and a box of pasta and whip up my tuna pesto pasta salad! With these three ingredients, plus a few items from the fridge, you can have a healthy and filling meal in just minutes. 

Pantry staples

So often our pantries are stocked with crackers, chips and cereals, which is okay, but we can  also use our pantries to house some nutritious, long-lasting foods. 

Items like canned fish, canned beans, bulk grains, jarred sauces, and canned fruits and vegetables are always great to have on hand. These foods can last up to two years, unopened, and are very cost effective. For example, one packet of tuna is about 99 cents, and a jarred pesto is also under $1.00 per serving. Also, when it comes to canned fruits and vegetables, they are always picked and canned at peak freshness, so you know it will taste delicious!

When purchasing canned foods, just be sure to look out for the sodium and added sugar content. Aim to purchase foods with less than 5% the daily value of sodium, and with 0 grams added sugar.

Next time you’re at the grocery store, be sure to stock up on these pantry staples!

Lunch is served

This tuna pesto pasta salad is so easy to put together. All you have to do is boil the pasta, and mix together the tuna, pasta, lemon juice and veggies. However, you can also create different variations of this tuna pesto pasta salad!

While I recommend using Albacore tuna packed in water for this recipe, you can also use other types of tuna like yellow fin, if that is what you prefer. If you don’t have any canned tuna on hand, opt for last night’s leftovers! Leftover fish, chicken, or beef would all work great in this recipe. Also, no jarred pesto? No problem. You can make your own pesto in just a few minutes. Try my Pumpkin Seed Pesto, my Pistachio Pesto, my Nut Free Pesto with Kale, or even my Arugula Chimichurri for an herby and spicy flare!

Lastly, you can even amp up the fiber content of this dish by substituting wheat pasta for a bean or veggie-based pasta! The options are limitless when it comes to this tuna pesto pasta salad.

The talk about Tuna

As mentioned, canned tuna is a great food to have on hand as it has lots of nutritional benefits. Specifically, canned tuna contains two nutrients that can be difficult to get from other food sources. Those nutrients include omega-3 fatty acids and vitamin D.1 

Omega-3 fatty acids are extremely important to consume, as the body cannot make it itself.2 Omega-3 fatty acids are essential for the structure of cell membranes, notably in the eyes and brain, as well as a source of energy.2 Vitamin D, on the other hand, is crucial for bone health, and is also a nutrient that contributes to our immune health.3 Tuna is the “jackpot” food when it comes to obtaining these two nutrients in our diet. 

Tuna is also a source of protein.1 Current recommendations suggest that the average person should consume 5.5 ounce equivalents of protein per day, with 8 ounces per week coming from seafood.4 So, this tuna pesto pasta salad is a great meal to meet those recommendations!

If you make my tuna pesto pasta salad, share it with me on Instagram @ChefAbbieGellman!

Similar Pages

If you enjoyed this tuna pesto pasta salad, be sure to check out my NYC Smoked Salmon “Everything Bagel” Pasta, my Vegetarian Pasta Salad with Dijon Vinaigrette, and my Tahini Pasta!

Resources

1. Seafood health facts: Making smart choices. Canned Tuna | Seafood Health Facts. https://www.seafoodhealthfacts.org/seafood-choices/description-top-commercial-seafood-items/canned-tuna. Accessed March 19, 2021.
2. Omega-3 fatty acids. NIH Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/. Accessed March 19, 2021.
3. Vitamin D. NIH Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/. Accessed March 19, 2021.
4. Dietary guidelines for Americans 2020-2025. Dietary Guidelines for Americans. https://www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf. Accessed March 19, 2021.

Tuna pesto pasta salad

5 from 3 votes

Print Pin Rate

Course: fish, Main Course

Keyword: canned tuna, pasta salad, pesto, tuna salad

Prep Time: 10 minutes minutes

Total Time: 10 minutes minutes

Servings: 2 servings

Author: Chef Abbie Gellman RD

Ingredients

• 1 can 5 ounces tuna packed in water, drained
• 2 tablespoons store-bought or homemade basil pesto
• 1 tablespoon lemon juice
• 1 to 2 cups greens chopped
• ½ cup diced cucumber
• ½ pound pasta cooked

Instructions

• In a small bowl, add tuna, pesto, and lemon juice and mix together well.
• Add greens, cucumber, and pasta and mix well.

Video