Recipe description
June 30, 2026
Summer whole-grain pasta salad with tuna
A fiber-rich summer pasta dish to support gentle digestion.
High Fiber
85%
General Gut Health Match
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We found the following allergens in the recipe ingredients: egg, fish, sulfites
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Takes about 2 minutes.
Why this recipe fits you
- High fiber from whole-grain pasta supports steady digestion.
- Balanced with lean protein from tuna and healthy fats.
- Simple, make-ahead dish that's practical for summer lunches.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Pasta, whole grain
2
cup
Tuna
1
piece
cherry tomatoes
1
cup
Cucumber
1
piece
Oil, olive
2
tablespoon
Lemon juice
1
teaspoon
fresh parsley
2
tablespoon
Instructions
1
Cook the whole grain pasta according to package instructions until al dente.
2
While the pasta cooks, drain and flake the tuna.
3
Dice the cherry tomatoes and cucumber.
4
In a large bowl, combine the cooked pasta, tuna, cherry tomatoes, cucumber, and parsley.
5
Drizzle with olive oil and lemon juice, and toss to combine.
6
Season with salt and pepper to taste before serving.
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Nutrition
520 kcal
Calories
28 g
Protein
60 g
Carbohydrates
7 g
Fiber
6 g
Sugar
20 g
Fat
3 g
Saturated fat
1.1 g
Salt
FAQ
What is the main idea of this dish?
A summer-friendly whole-grain pasta salad with tuna that balances fiber from the pasta with lean protein from tuna.
Can I substitute the pasta with another grain?
Yes. You can use other whole grains or gluten-free pasta while keeping it fiber-rich.
Is this dish good for meal prep or a picnic?
Yes. It’s easy to prepare in advance and travels well for lunches or picnics.
How should I store leftovers?
Store in the refrigerator in an airtight container; best eaten within a couple of days.
What allergens are in this dish?
Contains fish (tuna) and gluten if regular pasta is used; you can use gluten-free pasta or plant-based protein to adapt.
Can I make it vegetarian or vegan?
Yes. Replace tuna with chickpeas or white beans and use a plant-based dressing.
How can I improve the flavor?
Add olive oil, lemon juice, herbs, and fresh vegetables to taste.
How long does it take to make?
About 20–30 minutes, depending on prep and cooking.
Is it suitable for people monitoring sodium or mercury intake?
Follow local guidelines for fish intake; choose lower-mercury tuna and moderate portions.
How should I serve it?
Serve chilled or at room temperature; it fits summer meals nicely.
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