Creamy and Healthy Tuna Pasta Salad is a delightful dish that combines wholesome ingredients with rich flavors. Perfect for lunch, dinner, or potlucks, this recipe offers a light yet satisfying meal option. The creamy avocado yogurt dressing adds a unique twist, ensuring you enjoy every bite while keeping it healthy.

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Why You’ll Love This Recipe

Quick Preparation: This recipe takes just 25 minutes from start to finish, making it perfect for busy days.
Nutritious Ingredients: Packed with protein and fiber, this salad is not only filling but also supports a healthy lifestyle.
Versatile Dish: Ideal as a main course or side dish, it pairs well with various meals and occasions.
Flavorful Dressing: The creamy avocado yogurt dressing elevates the taste while being lighter than traditional dressings.
Kid-Friendly: With its appealing flavors and colorful ingredients, this pasta salad is sure to please even the pickiest eaters.

Tools and Preparation

Before diving into the cooking process, gather your essential tools to make preparation easier and more efficient.

Essential Tools and Equipment

Mixing bowl
Blender or food processor
Spatula
Pot for boiling pasta
Strainer

Importance of Each Tool

Blender or food processor: Helps achieve a smooth and creamy dressing quickly, enhancing the texture of the salad.
Spatula: Perfect for mixing the salad ingredients thoroughly without breaking them apart.

Ingredients

Easy, creamy, and healthy tuna pasta salad made with peas, celery, loads of chunky tuna, and a simple and lighter avocado yogurt dressing.

Pasta

8 ounces Whole Wheat Penne (or gluten-free)

Vegetables

2-3 Celery Stalks (chopped)
1 Cup Frozen Green Peas (thawed)
½ Red Onion (thinly sliced, to garnish)

Protein

6.7 ounces Tuna in Olive Oil (1 jar, drained and flaked)

Dressing Components

1 Avocado (very ripe)
1 Cup Plain Greek Yogurt
2 Tablespoon Chopped Fresh Dill (plus more to garnish)
½ Lemon (juiced)
1 Tablespoon Dijon Mustard
1-2 Garlic Cloves (minced)
1 Teaspoon Chili Flakes (or to taste)
Kosher salt and pepper, to taste

How to Make Creamy and Healthy Tuna Pasta Salad

Step 1: Cook the Pasta

Cook the 8 ounces Whole Wheat Penne according to package directions. After cooking, drain the pasta and set it aside in a large bowl to cool.

Step 2: Prepare the Dressing

Place all sauce/dressing ingredients into a blender or food processor:
1 Avocado
1 Cup Plain Greek Yogurt
2 Tablespoon Chopped Fresh Dill
½ Lemon
1 Tablespoon Dijon Mustard
1 Teaspoon Chili Flakes
1-2 Garlic Cloves

Pulse until smooth and well combined. Taste the dressing and adjust seasoning by adding Kosher salt and pepper as needed.

Step 3: Combine Salad Ingredients

Pour the prepared sauce over the cooled pasta. Stir in:
2-3 Celery Stalks (chopped)
1 Cup Frozen Green Peas (thawed)
½ Red Onion (thinly sliced)
6.7 ounces Tuna in Olive Oil

Step 4: Mix and Serve

Using a spatula, gently mix everything until nicely coated. Divide into bowls or plates and enjoy your creamy and healthy tuna pasta salad!

This refreshing dish serves four people and is perfect for any meal occasion. Enjoy!

How to Serve Creamy and Healthy Tuna Pasta Salad

This creamy and healthy tuna pasta salad is not only delicious but also versatile. You can serve it in various ways to suit different occasions, from picnics to family dinners.

As a Main Dish

Serve it chilled or at room temperature for a satisfying main course.
Pair it with crusty bread for a complete meal experience.

In Lettuce Wraps

Use large lettuce leaves as a wrap for a low-carb alternative.
Add extra veggies like bell peppers or cucumbers for crunch.

On a Bed of Greens

Serve over fresh mixed greens for added nutrients.
Drizzle with a light vinaigrette for extra flavor.

As Part of a Buffet

Include it in a buffet spread alongside other salads and sides.
It pairs well with light appetizers and grilled meats.

In Meal Prep Containers

Divide into meal prep containers for easy grab-and-go lunches.
Keeps well in the fridge, making it perfect for busy weeks.

How to Perfect Creamy and Healthy Tuna Pasta Salad

To ensure your creamy and healthy tuna pasta salad turns out perfectly every time, follow these tips:

Choose the Right Pasta: Whole wheat or gluten-free pasta works best for texture. Avoid overcooking to keep the pasta firm.
Use Fresh Ingredients: Fresh dill, ripe avocados, and quality tuna enhance flavor significantly. Opt for high-quality olive oil-packed tuna if possible.
Adjust the Dressing: Taste your dressing before pouring over the salad; you may want more lemon juice or seasoning to suit your preference.
Chill Before Serving: Allow the salad to chill in the refrigerator for at least 30 minutes. This helps flavors meld together beautifully.
Add Extra Veggies: Feel free to incorporate additional vegetables such as bell peppers or cherry tomatoes for added color and nutrition.
Garnish Thoughtfully: Top with extra dill or sliced almonds right before serving for visual appeal and texture contrast.

Best Side Dishes for Creamy and Healthy Tuna Pasta Salad

Pairing side dishes with your creamy and healthy tuna pasta salad can elevate your meal. Here are some great options:

Garlic Bread: A crunchy, buttery treat that complements the salad’s creaminess perfectly. Toast slices of bread with garlic butter until golden brown.
Grilled Vegetables: Seasonal veggies like zucchini, bell peppers, and asparagus add smoky flavors. Simply toss them in olive oil, salt, and pepper, then grill until tender.
Caprese Salad: Fresh mozzarella, tomatoes, and basil create a refreshing contrast. Drizzle with balsamic vinegar before serving for added zing.
Fruit Salad: A mix of seasonal fruits provides sweetness and balances the savory flavors of the pasta salad. Aim for colorful varieties like strawberries, kiwi, and pineapple.
Coleslaw: Crisp coleslaw adds crunch and tanginess. Use a light vinaigrette instead of mayonnaise to keep it healthy.
Roasted Potatoes: Seasoned roasted potatoes offer heartiness to round out the meal. Simply toss small potatoes in olive oil, rosemary, salt, and roast until crispy.

Common Mistakes to Avoid

Making creamy and healthy tuna pasta salad can be simple, but there are a few common pitfalls. Here’s what to watch out for:

Using Overcooked Pasta: Overcooked pasta can turn mushy in the salad. Always follow package instructions and check for al dente texture.
Skipping Seasoning: A bland salad is unappealing. Don’t forget to season your dressing well with salt, pepper, and other spices.
Not Chilling Ingredients: Warm ingredients can ruin the creamy texture. Ensure that your pasta and vegetables are cooled before mixing.
Ignoring Fresh Ingredients: Using stale or old veggies can affect flavor. Always opt for fresh, high-quality ingredients for the best taste.
Forgetting to Taste Test: Not tasting before serving can lead to missed opportunities for improvement. Always sample your salad and adjust seasoning as needed.

Storage & Reheating Instructions

Refrigerator Storage

Store in an airtight container.
It stays fresh for up to 3 days in the fridge.

Freezing Creamy and Healthy Tuna Pasta Salad

Freezing is not recommended due to potential texture changes of the ingredients.
If necessary, store in a freezer-safe container for up to 2 months.

Reheating Creamy and Healthy Tuna Pasta Salad

Oven: Preheat to 350°F (175°C), cover with foil, and heat for about 15 minutes.
Microwave: Heat in short intervals (30 seconds), stirring between each until warmed through.
Stovetop: Gently warm over low heat while stirring continuously; avoid overcooking.

Frequently Asked Questions

Here are some common queries about creamy and healthy tuna pasta salad:

How can I make my Creamy and Healthy Tuna Pasta Salad healthier?

You can add more vegetables like bell peppers or spinach and reduce the amount of dressing used.

Can I use canned tuna instead of jarred?

Yes, canned tuna works perfectly fine. Just ensure it’s packed in water or olive oil for better flavor.

What type of pasta is best for this recipe?

Whole wheat penne is ideal, but you can substitute with gluten-free pasta if preferred.

Can I prepare this salad ahead of time?

Absolutely! It’s perfect for meal prep. Just keep it refrigerated until you’re ready to serve.

How do I customize my Creamy and Healthy Tuna Pasta Salad?

Feel free to add other ingredients like olives, cherry tomatoes, or different herbs based on your taste preferences.

Final Thoughts

Creamy and healthy tuna pasta salad is a delightful dish that’s both nourishing and satisfying. Its versatility allows you to customize it according to your personal taste, making it perfect for any meal. Give this recipe a try and enjoy a wholesome bowl packed with flavor!

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Creamy and Healthy Tuna Pasta Salad

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Author: Nora
Total Time: 25 minutes
Yield: Serves 4

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Description

Creamy and Healthy Tuna Pasta Salad is a delicious and nutritious dish that’s perfect for any meal occasion, whether it’s lunch, dinner, or a potluck. This vibrant salad features tender whole wheat penne pasta mixed with flaky tuna, crisp celery, and sweet green peas, all tossed in a creamy avocado yogurt dressing. Quick to prepare and packed with protein and fiber, this dish not only satisfies your hunger but also supports a healthy lifestyle.

Ingredients

Scale

8 ounces Whole Wheat Penne (or gluten-free)
2–3 Celery Stalks (chopped)
1 Cup Frozen Green Peas (thawed)
6.7 ounces Tuna in Olive Oil (drained and flaked)
1 ripe Avocado
1 Cup Plain Greek Yogurt
2 Tablespoons Chopped Fresh Dill
Juice of ½ Lemon
1 Tablespoon Dijon Mustard
Salt and pepper to taste

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Instructions

Cook the whole wheat penne according to package directions. Drain and let cool.
In a blender, combine avocado, Greek yogurt, dill, lemon juice, mustard, garlic cloves, chili flakes, salt, and pepper. Blend until smooth.
In a large bowl, mix the cooled pasta with chopped celery, peas, red onion, and flaked tuna.
Pour the dressing over the salad mixture and gently stir until well combined.
Serve immediately or chill in the refrigerator for at least 30 minutes for enhanced flavors.

Prep Time: 10 minutes
Cook Time: 15 minutes
Category: Main
Method: Mixing
Cuisine: Mediterranean