Creamy and Healthy Tuna Pasta Salad

BySarah
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Creamy and Healthy Tuna Pasta Salad is a delightful dish that combines convenience and flavor in a nutritious way. Perfect for lunch, picnics, or family dinners, this salad showcases tender whole wheat pasta, fresh veggies, and a creamy avocado yogurt dressing. It’s not just easy to make but also packed with protein and fiber, making it a standout choice for health-conscious eaters.

Creamy and Healthy Tuna Pasta Salad

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Why You’ll Love This Recipe

  • Quick Preparation: This salad comes together in just 25 minutes, making it ideal for busy weeknights or last-minute gatherings.
  • Wholesome Ingredients: Made with whole wheat pasta and fresh vegetables, it’s both filling and nutritious.
  • Versatile Serving Options: Enjoy it as a main dish or as a side at barbecues and potlucks—this salad fits any occasion!
  • Bursting with Flavor: The combination of creamy avocado, tangy lemon, and zesty dill creates a refreshing taste experience.
  • Customizable Recipe: Feel free to add your favorite veggies or herbs to suit your personal taste!

Tools and Preparation

Before you start making your Creamy and Healthy Tuna Pasta Salad, gather the necessary tools for a smooth cooking experience.

Essential Tools and Equipment

  • Large pot
  • Colander
  • Blender or food processor
  • Mixing bowl
  • Spatula

Importance of Each Tool

  • Large pot: Essential for boiling the pasta efficiently.
  • Colander: Helps drain the cooked pasta quickly without losing any pieces.
  • Blender or food processor: Crucial for whipping up the creamy dressing in no time.

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 & Vegetables

  • 8 ounces Whole Wheat Penne (or gluten-free)
  • 2-3 Celery Stalks (chopped)
  • 1 Cup Frozen Green Peas (thawed)
  • ½ Red Onion (thinly sliced, to garnish)

Tuna & Dressing

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

  1. Cook the 8 ounces Whole Wheat Penne according to package directions.
  2. Drain the pasta once cooked and set aside in a large bowl to cool.

Step 2: Prepare the Dressing

  1. Place all sauce/dressing ingredients into a blender or food processor:
  2. 1 Avocado
  3. 1 Cup Plain Greek Yogurt
  4. 2 Tablespoon Chopped Fresh Dill
  5. ½ Lemon (juiced)
  6. 1 Tablespoon Dijon Mustard
  7. 1-2 Garlic Cloves (minced)
  8. 1 Teaspoon Chili Flakes.
  9. Pulse until smooth and well combined.
  10. Taste the dressing; adjust seasoning with Kosher salt and pepper as needed.

Step 3: Combine Ingredients

  1. Pour the prepared dressing over the cooled pasta.
  2. Stir in:
  3. 2-3 Celery Stalks (chopped)
  4. 1 Cup Frozen Green Peas (thawed)
  5. ½ Red Onion (thinly sliced)
  6. 6.7 ounces Tuna in Olive Oil.
  7. Mix gently with a spatula until all ingredients are nicely coated.

Step 4: Serve

Divide into bowls and enjoy your Creamy and Healthy Tuna Pasta Salad!

How to Serve Creamy and Healthy Tuna Pasta Salad

Serving Creamy and Healthy Tuna Pasta Salad can elevate your meal experience. This dish is versatile and can be enjoyed in various ways, making it perfect for lunch or dinner. Here are some creative serving suggestions that will complement this refreshing salad.

On a Bed of Greens

  • Use fresh spinach, arugula, or mixed greens as a base to add an extra crunch to your meal.

In Lettuce Wraps

  • Wrap the tuna pasta salad in large lettuce leaves for a low-carb option that’s both fun and healthy.

With Whole Grain Crackers

  • Serve alongside whole grain crackers for added texture and a satisfying crunch that pairs well with the creamy dressing.

As a Stuffed Tomato

  • Hollow out ripe tomatoes and fill them with the pasta salad for an eye-catching presentation that’s perfect for summer gatherings.

In a Sandwich

  • Spread the tuna pasta salad between slices of whole-grain bread or in a pita for a hearty, on-the-go meal.

As a Side Dish

  • Pair it with grilled chicken or fish to create a balanced plate that’s sure to impress.
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How to Perfect Creamy and Healthy Tuna Pasta Salad

To achieve the best version of Creamy and Healthy Tuna Pasta Salad, consider the following tips that enhance flavor and texture:

  • Use Ripe Avocados: Selecting very ripe avocados ensures a creamy dressing that blends smoothly with the other ingredients.

  • Chill Before Serving: Refrigerating the salad for at least 30 minutes allows flavors to meld together beautifully, enhancing the overall taste.

  • Add Fresh Herbs: Incorporating more fresh herbs like parsley or basil can brighten up the dish and add an extra layer of flavor.

  • Adjust Seasoning: Always taste before serving; adding more salt, pepper, or lemon juice can elevate the flavors just right.

  • Experiment with Veggies: Feel free to add other vegetables like bell peppers or cucumbers for added crunch and nutrition.

  • Make it Ahead: Prepare this salad in advance; it keeps well in the fridge for up to 2 days, making it perfect for meal prep.

Best Side Dishes for Creamy and Healthy Tuna Pasta Salad

Pairing side dishes with Creamy and Healthy Tuna Pasta Salad can create a well-rounded meal. Here are some excellent options:

  1. Garlic Bread: A warm loaf of garlic bread complements the creaminess of the pasta salad perfectly.

  2. Cucumber Salad: A light cucumber salad adds refreshing crunch and balances the richness of the tuna dish.

  3. Roasted Vegetables: Seasoned roasted vegetables provide warmth and depth, pairing beautifully with this chilled salad.

  4. Fruit Salad: A colorful fruit salad offers sweetness that contrasts nicely with savory flavors in the pasta salad.

  5. Baked Sweet Potatoes: These provide a nutritious side that pairs well with the creamy texture of the main dish.

  6. Coleslaw: A tangy coleslaw adds crunch and complements the flavors without overwhelming them.

Common Mistakes to Avoid

To create the best creamy and healthy tuna pasta salad, avoid these common mistakes.

  • Skipping the seasoning: Many people forget to season the dressing, leaving the dish bland. Always taste and adjust with salt and pepper.
  • Using undercooked pasta: If your pasta isn’t cooked al dente, it can become mushy when mixed with the dressing. Follow package instructions for perfect pasta.
  • Not chilling before serving: Serving this salad warm can affect its texture and flavor. Allow it to chill in the fridge for at least 30 minutes for best results.
  • Ignoring ingredient quality: Low-quality tuna or yogurt can make a big difference in flavor. Opt for good-quality ingredients for a tastier salad.
  • Overloading on mayo: While creamy dressings are delicious, adding too much mayo will make it heavier. Stick to the avocado yogurt dressing for a healthier twist.
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Storage & Reheating Instructions

Refrigerator Storage

  • Store the creamy and healthy tuna pasta salad in an airtight container.
  • It will stay fresh for up to 3 days in the refrigerator.

Freezing Creamy and Healthy Tuna Pasta Salad

  • This dish is not ideal for freezing, as the texture of the pasta may change upon thawing.
  • If you must freeze it, store in a freezer-safe container for up to 2 months.

Reheating Creamy and Healthy Tuna Pasta Salad

  • Oven: Preheat at 350°F (175°C), cover with foil, and heat for about 15 minutes until warmed through.
  • Microwave: Place in a microwave-safe bowl; heat on medium power in short bursts of 1-2 minutes until warm.
  • Stovetop: Add a splash of water or broth to a skillet over medium heat, then warm while stirring gently until heated through.

Frequently Asked Questions

Here are some common questions about making creamy and healthy tuna pasta salad.

What makes this Creamy and Healthy Tuna Pasta Salad nutritious?

This salad is packed with whole ingredients like whole wheat pasta, Greek yogurt, and fresh veggies, making it rich in protein and fiber while being lower in calories.

Can I customize my Creamy and Healthy Tuna Pasta Salad?

Absolutely! Feel free to add other veggies like bell peppers or cucumbers, or even substitute tuna with chicken or chickpeas for variety.

How long does Creamy and Healthy Tuna Pasta Salad last?

When stored properly in the refrigerator, this salad can last up to 3 days.

Is this recipe suitable for meal prep?

Yes! This salad is perfect for meal prep as it holds up well in the fridge and makes quick lunches throughout the week.

Can I use different types of pasta?

Yes! You can use any pasta you prefer, including gluten-free options. Just ensure it’s cooked al dente.

Final Thoughts

This creamy and healthy tuna pasta salad is not only delicious but also versatile. You can easily customize it by adding your favorite vegetables or proteins. It’s perfect for meal prep or a quick lunch option that everyone will love!

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Creamy and Healthy Tuna Pasta Salad

Creamy and Healthy Tuna Pasta Salad

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  • Author: Sarah
  • Prep Time: 10 minutes
  • Cook Time: 15 minutes
  • Total Time: 25 minutes
  • Yield: Serves 4
  • Category: Salad
  • Method: Mixing
  • Cuisine: American
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Description

Creamy and Healthy Tuna Pasta Salad is a deliciously satisfying dish that combines wholesome ingredients with a refreshing twist. This salad features tender whole wheat penne pasta, vibrant veggies, and a creamy avocado yogurt dressing that makes it both nutritious and irresistibly tasty. Perfect for quick lunches, picnics, or family dinners, this recipe is packed with protein and fiber to keep you feeling full and energized.

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 Avocado (very ripe)
  • 1 Cup Plain Greek Yogurt
  • 2 Tablespoon Chopped Fresh Dill
  • 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

Instructions

  1. Cook the whole wheat penne according to package directions, then drain and cool in a large bowl.
  2. Blend avocado, Greek yogurt, dill, lemon juice, Dijon mustard, garlic, and chili flakes until smooth to make the dressing.
  3. Combine the cooled pasta with chopped celery, thawed peas, tuna, and pour the dressing over; mix gently to coat.
  4. Serve immediately or refrigerate for at least 30 minutes for enhanced flavor.

Nutrition

  • Serving Size: 1 cup (245g)
  • Calories: 350
  • Sugar: 3g
  • Sodium: 520mg
  • Fat: 15g
  • Saturated Fat: 3g
  • Unsaturated Fat: 10g
  • Trans Fat: 0g
  • Carbohydrates: 38g
  • Fiber: 8g
  • Protein: 21g
  • Cholesterol: 30mg

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