Tuna, Pasta and Sweetcorn Salad

Here is one we want to give a try soon from neilshealthymeals.com.
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Tuna, Pasta and Sweetcorn Salad:

Published: May 26, 2014 · Updated: Jul 10, 2025 by Neil 4 Comments

Tuna pasta and sweetcorn salad makes for a perfect quick healthy meal. Made with a low calorie dressing and packed with delicious fresh salad ingredients its also great as a packed lunch option too.

Tuna pasta and sweetcorn are a combination that I have always loved.

And, it used to be my go to meal that I would throw together after a long day at work.

It was quick to put together, tasty and filling.

However, it was overly heavy on the carbs, with too much pasta added, and as for the half bottle of full fat mayonnaise I used to add. Oh dear……..

That was until I started making this!

Now, this is the new healthier tuna sweetcorn salad version I make.

I revamped my original tuna pasta recipe by adding a salad to it. And changing the dressing.

This has got less pasta in it than it used to have.

And there’s now a home-made low calorie dressing to go with this tuna pasta salad too!

You don’t have to throw out your favourite meals when you’re looking to pursue a healthier lifestyle.

You just need to make changes.

And that’s exactly what I did here.

With this healthy revamped tuna pasta and sweetcorn salad.

Tips For How To Make Tuna Pasta Sweetcorn Salad

For the sweetcorn I just defrost some frozen sweetcorn. Just thaw it out and drain it well before using it in the salad. Or use fresh cooked sweetcorn instead.

If you can’t get spring onions you could use chopped fresh coriander instead.

If you’re not eating this straight away you can keep it in the fridge, covered until ready to serve. It can be stored for up to 3 days.

As an alternative to tuna you could easily substitute in some chopped chicken instead.

To serve this a a family meal for 4 just double up all the quantities used.

For This Tuna Sweetcorn Pasta Salad You May Need….

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This means that if you click on it and then buy that product, I’ll get a small commission (at no extra cost to you of course).

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Equipment

Saucepans

Kitchen knives

Kitchen scale

Wooden spoon

Chopping board

Pyrex mixing glass bowl

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Tuna Pasta and Sweetcorn Salad

This simple tuna pasta and sweetcorn salad could easily be a lunch time option or a dinner option.

It’s also ideal to have as a packed lunch. Add a little more pasta to it though, if it is lunchtime option.

And if its a dinner option, add more salad. That way you won’t still be trying to digest the pasta while you’re sleeping!

I’d love to hear what you think of my recipe in the comments below and please do rate my recipe 5* if you like it! 🙂

Tuna, Pasta and Sweetcorn Salad Recipe

This tuna pasta and sweetcorn salad makes for a perfect quick healthy meal. Made with a low calorie dressing and packed with delicious fresh salad ingredients its also great as a packed lunch option too.

Prep Time15 minutes

Cook Time15 minutes

Total Time30 minutes

Course: Lunch/Dinner

Cuisine: International

Servings: 2

Calories: 490kcal

Author: Neil

The following links and any links in the recipe card below are affiliate links.

This means that if you click on it and then buy that product I’ll get a small commission (at no extra cost to you of course).

If you do click through then thanks for being a part of Neil’s Healthy Meals!

Ingredients

For the salad:-

150 g whole wheat pasta

2 Romaine / Cos lettuce’s chopped

1 stick of celery

1 can of drained tuna in spring water

8 cherry tomatoes quartered

½ red onion chopped finely

4 spring onions chopped finely

80 g sweetcorn

1 inch cucumber chopped finely chopped

For the low calorie dressing:-

2 tablespoon reduced fat mayonnaise

2 teaspoon white wine vinegar

1 tablespoon water

Salt and pepper to season

Instructions

Cook the pasta according to the packet instructions and drain.

Arrange the lettuce and celery on plates.

Put all of the dressing ingredients into a jar with a screw top lid and shake well.

Place the drained pasta and tuna along with the cherry tomatoes, red onion, spring onion, cooked sweetcorn and chopped cucumber in to a bowl, pour in the dressing and mix well.

Spoon the pasta mixture equally onto the 2 plates.

Nutrition

Calories: 490kcal | Carbohydrates: 81.3g | Protein: 32.3g | Fat: 7.9g | Saturated Fat: 1.3g | Cholesterol: 29.7mg | Sodium: 1518.8mg | Fiber: 5.3g | Sugar: 10.5g | Vitamin A: 1150IU | Vitamin C: 38mg | Calcium: 150mg | Iron: 6.7mg

Nutrition Facts

Tuna, Pasta and Sweetcorn Salad

Amount Per Serving

Calories 490
Calories from Fat 71

% Daily Value*

Fat 7.9g12%

Saturated Fat 1.3g8%

Cholesterol 29.7mg10%

Sodium 1518.8mg66%

Carbohydrates 81.3g27%

Fiber 5.3g22%

Sugar 10.5g12%

Protein 32.3g65%

Vitamin A 1150IU23%

Vitamin C 38mg46%

Calcium 150mg15%

Iron 6.7mg37%

* Percent Daily Values are based on a 2000 calorie diet.

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