Lunch

Tuna and Sweetcorn Pasta Salad

Name: Tuna and Sweetcorn Pasta Salad
Prep time: 10 min
Total time: 10 min
Yield: 1 serving
Ingredients: 130 g Cooked pasta; 120 g Tuna in spring water, drained; 60 g Sweetcorn, tinned and drained; 60 g Red pepper; 20 g Spring onion; 4 tsp (20 g) Light mayonnaise; 30 g Greek yogurt, 0% fat; A squeeze Lemon juice; A lot Black pepper

The packed-lunch classic, with the mayonnaise cut with yogurt and weighed. 42 g of protein for 486 kcal.

Calories: 486kcal
Protein: 42g
Fat: 9g
Carbs: 59g

Per serving, makes 1. 10 minutes of work. Published 8 September 2026.

Allergens

Gluten
Milk
Eggs
Fish
Mustard

Flags follow UK labelling rules and come from the ingredients as listed, not from any particular brand. Check the packet before cooking for somebody with an allergy.

Ingredients

Cooked pasta130 g
Cooked weight.
Tuna in spring water, drained120 g
Drained weight. Tuna in oil is about 190 kcal per 100 g even after draining.
Sweetcorn, tinned and drained60 g
Drained weight.
Red pepper60 g
Spring onion20 g
Light mayonnaise4 tsp (20 g)
Light mayonnaise, at less than half the calories of full-fat. Even so, this spoonful is more than half the fat in the bowl.
Greek yogurt, 0% fat30 g
Lemon juiceA squeeze
Black pepperA lot

Method

Stir the mayonnaise and yogurt together with the lemon and a good deal of pepper.
Dice the pepper and slice the spring onion.
Fold the tuna, sweetcorn and vegetables through the cold pasta with the dressing. Taste for salt; the tuna usually has enough.

Worth knowing

Cutting mayonnaise with yogurt keeps the texture people want from this salad and drops the fat by about half. All yogurt tastes thin; all mayonnaise is a different lunch.
Keeps two days in the fridge and is the most portable thing in this set. The pasta is on the light side at 130 g cooked, which is what leaves room for the tuna.

Other lunch recipes that share ingredients with this one, or every lunch between 450 and 600 calories a serving.

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Macros are calculated from the weights listed above using standard food composition values, and will shift with your own brands and measuring. Weigh what you can. This is a recipe, not dietary advice. The full health disclaimer is below.