Japanese Tuna Pasta Salad

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Trying to eat light while still craving comfort is harder than it sounds, especially when carbs are involved.

A couple of weeks ago, I found myself experimenting in the kitchen, trying to make something that was tasty, light, and satisfying at the same time, without completely undoing all the effort I’ve been putting into moving my body and taking better care of myself. Chances are, you’ve been there too, wanting something indulgent enough to feel rewarding, but not so heavy that you regret it after.

Some people say that eating healthy is more about adding good things, not just eating less. This pasta salad is not “healthy” in the strict sense, but with fresh vegetables and balanced flavors, it feels lighter while still creamy and comforting.

And I hate to admit it, but I have recently fallen back into my obsession with Japanese mayo, which means you will probably see more recipes with mayo here. But let us see how long this phase lasts.

Why You’ll Love This Recipe

• Uses simple, easy-to-find ingredients. Everything here is basic pantry or grocery staples, so there’s no need for special trips or hard-to-find items.
• Quick to prepare. From boiling the pasta to mixing everything, this recipe comes together in under 30 minutes, making it ideal for busy days.
• Light but still satisfying. While it’s creamy and comforting, the vegetables and tuna help balance things out, so it doesn’t feel too heavy.
• Great for make-ahead meals. This pasta salad holds up well in the fridge, making it perfect for meal prep or leftovers the next day.
• Flexible and forgiving. You can easily adjust the mayo, add more veggies, or tweak the seasoning based on what you have and what you’re craving.

What You Need for this Japanese Tuna Pasta Salad

Shell Pasta – I used shell pasta, but you can also use macaroni. Shells are great because their shape holds the dressing, tuna, and vegetables.

Canned Tuna – adds protein and makes the salad more filling without being heavy. Drain it well so the salad doesn’t get watery.

Carrot and Cucumber – carrots add mild sweetness, and cucumber keeps the salad fresh and crunchy. You can also use pickled cucumber for extra zing, but adjust the rice vinegar.

Japanese Mayonnaise – it is richer, slightly sweeter, and more umami than regular mayo, giving the salad its creamy flavor. If you don’t have it, use regular mayo with a splash of rice vinegar (or just regular vinegar available in your pantry) and a pinch of sugar.

Rice Vinegar – adds gentle acidity that brightens the salad and balances the richness of the mayo.

Honey – adds subtle sweetness to balance the vinegar and tuna. If you don’t have honey, a small amount of sugar works too.

Salt and Black Pepper – salt enhances the flavors of pasta, tuna, and vegetables, while black pepper adds a touch of warmth. Adjust gradually since tuna and mayo already have salt.

Roasted Nori – it adds a savory, umami-packed flavor that enhances the salad.

How to Make This Japanese Tuna Pasta Salad

1. Cook the pasta. Bring a pot of salted water to a boil. Add 200g shell pasta (or macaroni) and cook according to package instructions. Drain and set aside to cool slightly.
2. Prepare the vegetables. Julienne 1 large carrot and slice 1 medium cucumber. Lightly salt the cucumber and let it sit for 5 minutes, then gently squeeze out excess water. This keeps the salad from becoming watery and adds a nice crunch.
3. Make the dressing. In a small bowl, combine 120g Japanese mayonnaise, 2 tsp rice vinegar, 1 tsp honey, ⅓ tsp salt, and ¼ tsp black pepper. Whisk until smooth.
4. Combine ingredients. In a large mixing bowl, add the cooled pasta, drained 160g canned tuna, carrot, and cucumber. Pour in the dressing and gently toss until everything is evenly coated.
5. Chill and serve. Chill in the refrigerator for 10–15 minutes if desired. Before serving, sprinkle 2 sheets of roasted nori on top.

If you’d like a quick reference, here’s a printable version of this Japanese Tuna Pasta salad recipe so you can keep it in the kitchen while you cook.

Notes & Tips

1. Don’t skip the cucumber prep. Salting the cucumber and letting it sit for a few minutes before squeezing out excess water is key. This prevents your pasta salad from getting watery and keeps each bite crisp. It’s a small step that makes a big difference.
2. Blanch the carrots for better texture. A quick 30-second blanch softens the carrots slightly while keeping their crunch. If you prefer raw carrots, that works too, but blanching makes the salad feel more balanced.
3. If you only have regular mayo, add a splash of rice vinegar and a pinch of sugar.
4. Don’t skip the nori. Roasted nori adds savory umami and a subtle crunch that makes this salad distinctly Japanese. Add it just before serving to keep it crisp.
5. Customize freely. Add corn, edamame, cherry tomatoes, or even swap tuna for chicken or shrimp. The dressing is forgiving and can handle small adjustments.
6. Serve as a light meal or side. This salad works well for lunch, or as a side to soup or grilled dishes. It’s versatile and satisfying.
7. Storage. Refrigerate the salad within 1–2 hours in an airtight container to keep it fresh. Keep the roasted nori separate until serving to prevent it from getting soggy. Eat within 1–2 days for the best texture and flavor, and stir gently before serving to redistribute the dressing.

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Thank you for stopping by! And I hope you enjoy making this Japanese Tuna Pasta Salad as much as I do. If you try it, I’d love to see your photos on Instagram, so feel free to tag me @barelysalted. You might also like another recipe on my blog, Apple Miso Sesame Soba Noodles, for a light and comforting Japanese-inspired meal! :))

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Kitchen + Stereo

Love,
Jezelle