Creamy and Healthy Tuna Pasta Salad
Creamy and Healthy Tuna Pasta Salad is the perfect dish for any occasion. This recipe combines whole wheat penne with fresh ingredients like peas, celery, and chunky tuna, all coated in a light avocado yogurt dressing. It’s not only delicious but also packed with protein, making it an excellent choice for lunch or dinner. Whether you’re hosting a summer barbecue or looking for a quick weeknight meal, this salad is versatile and satisfying.
Why You’ll Love This Recipe
- Quick Preparation: With just 10 minutes of prep time, you can whip up this tasty salad in no time.
- Nutritious Ingredients: Packed with whole grains, veggies, and protein-rich tuna, this salad is as healthy as it is filling.
- Customizable: Feel free to swap out ingredients based on your preferences or what you have on hand.
- Perfect for Meal Prep: Make a big batch for the week ahead; it keeps well in the fridge!
- Family-Friendly: Kids enjoy the creamy texture and subtle flavors, making it a hit for everyone.
Tools and Preparation
To make your cooking experience smooth and enjoyable, having the right tools is essential.
Essential Tools and Equipment
- Large Bowl
- Blender or Food Processor
- Spatula
- Pot for Boiling Pasta
Importance of Each Tool
- Large Bowl: Ideal for mixing all your ingredients without spilling.
- Blender or Food Processor: Ensures your dressing is smooth and well-combined.
- Spatula: Perfect for folding ingredients together gently without breaking them apart.
- Pot for Boiling Pasta: A must-have for cooking your pasta to perfection.
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. Once cooked, 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. Add 1 Avocado, 1 Cup Plain Greek Yogurt, 2 Tablespoon Chopped Fresh Dill, ½ Lemon, 1 Tablespoon Dijon Mustard, 1 Teaspoon Chili Flakes, and 1-2 Garlic Cloves.
2. Pulse until smooth and well combined.
3. Taste and adjust seasoning by adding Kosher salt and pepper as needed.
Step 3: Combine Ingredients
Pour the prepared sauce over the cooled pasta. Stir in:
Chopped 2-3 Celery Stalks
Thawed 1 Cup Frozen Green Peas
Thinly sliced ½ Red Onion
Flaked 6.7 ounces Tuna in Olive Oil
Step 4: Mix Well
Using a spatula, gently mix all ingredients until everything is nicely coated with the dressing.
Step 5: Serve
Divide into bowls and enjoy this delicious Creamy and Healthy Tuna Pasta Salad!
How to Serve Creamy and Healthy Tuna Pasta Salad
Serving Creamy and Healthy Tuna Pasta Salad can enhance your meal experience. This delicious dish is versatile and can be enjoyed in various ways, making it perfect for any occasion.
As a Light Main Dish
- Pair with a side of crusty bread to soak up the creamy dressing.
- Serve alongside a fresh green salad for added crunch and nutrition.
In a Wrap
- Spoon the pasta salad into whole wheat or gluten-free wraps for a portable lunch option.
- Add some extra veggies like lettuce or spinach for added freshness.
As a Picnic Delight
- Pack the tuna pasta salad in individual containers for an easy picnic meal.
- Include fresh fruits or chips for a balanced outdoor feast.
For Meal Prep
- Prepare a large batch and store it in airtight containers for quick lunches throughout the week.
- This dish keeps well in the fridge, making it ideal for meal planning.
Garnished with Fresh Herbs
- Top each serving with additional chopped fresh dill or parsley to brighten the flavor.
- A sprinkle of lemon zest can add an extra zing!
How to Perfect Creamy and Healthy Tuna Pasta Salad
To achieve the ultimate Creamy and Healthy Tuna Pasta Salad, consider these helpful tips:
- Use ripe avocados: A very ripe avocado will create a smoother, creamier dressing that blends perfectly with the pasta.
- Chill before serving: Allowing the salad to chill in the fridge for at least 30 minutes enhances flavors and improves texture.
- Adjust seasoning: Taste as you go! Feel free to tweak the salt, pepper, or lemon juice to suit your palate.
- Add protein variety: Consider mixing in other proteins like chickpeas or white beans for added texture and nutrition.
- Experiment with herbs: Try different herbs like basil or cilantro to give your salad unique flavor profiles.
- Keep ingredients fresh: Use fresh vegetables and quality tuna for the best taste and nutritional value.
Best Side Dishes for Creamy and Healthy Tuna Pasta Salad
Complementing your Creamy and Healthy Tuna Pasta Salad with side dishes can elevate your meal. Here are some fantastic options:
- Garlic Bread: Crunchy garlic bread pairs wonderfully with this salad, adding warmth and flavor.
- Caprese Salad: The freshness of tomatoes, mozzarella, and basil enhances any meal while providing vibrant colors.
- Fruit Salad: A light fruit salad offers sweetness that balances the savory elements of the pasta salad.
- Roasted Vegetables: Seasoned roasted veggies add depth; try zucchini, bell peppers, or asparagus!
- Cucumber Raita: This cool yogurt dip brings a refreshing contrast, making it perfect alongside tuna pasta salad.
- Coleslaw: A tangy coleslaw adds crunch; choose a lighter version made with yogurt-based dressing for health benefits.
Common Mistakes to Avoid
Avoiding common errors can make your Creamy and Healthy Tuna Pasta Salad even better. Here are some mistakes to steer clear of:
- Skipping the cooling step: Allowing the pasta to cool before adding the dressing helps prevent it from becoming mushy.
- Overseasoning the dressing: Start with a little salt and pepper, then taste. You can always add more, but you can’t take it out!
- Using unripe avocado: A ripe avocado gives a creamier texture. Check for softness before using.
- Not thawing peas properly: Thaw peas in cold water rather than hot, which helps preserve their bright color and flavor.
- Ignoring ingredient freshness: Fresh ingredients enhance flavor. Always opt for fresh dill, yogurt, and tuna for the best results.
Storage & Reheating Instructions
Refrigerator Storage
- Store leftovers in an airtight container.
- The salad will last up to 3 days in the fridge.
Freezing Creamy and Healthy Tuna Pasta Salad
- Freezing is not recommended for this salad due to the creamy dressing.
- If you must freeze, consider freezing only the pasta and tuna separately.
Reheating Creamy and Healthy Tuna Pasta Salad
- Oven: Preheat to 350°F (175°C) and warm covered for about 15 minutes.
- Microwave: Heat in short intervals (30 seconds), stirring in between until warm.
- Stovetop: Add a splash of water or broth in a pan over low heat, stirring gently until heated through.
Frequently Asked Questions
Here are answers to some common questions about making this Creamy and Healthy Tuna Pasta Salad.
What makes this tuna pasta salad healthy?
This recipe uses whole wheat pasta and Greek yogurt instead of mayonnaise, making it lower in calories yet still creamy.
Can I substitute ingredients in this recipe?
Absolutely! You can swap out vegetables based on your preferences or seasonality. Try bell peppers or cucumbers for added crunch!
How can I make my tuna pasta salad creamier?
For an extra creamy texture, add more Greek yogurt or a bit of olive oil into your dressing.
Is this dish suitable for meal prep?
Yes! This salad stores well, making it perfect for meal prep. Just keep the dressing separate until you’re ready to eat.
Can I use canned tuna instead of jarred?
Yes, canned tuna works just as well! Choose your favorite brand for convenience.
Final Thoughts
The Creamy and Healthy Tuna Pasta Salad is not only delicious but also versatile. You can customize it with your favorite veggies or dressings according to your taste. Give this recipe a try for a quick lunch or dinner option that everyone will love!
Creamy and Healthy Tuna Pasta Salad
- Total Time: 20 minutes
- Yield: Serves 4
Description
Creamy and Healthy Tuna Pasta Salad is the perfect blend of nutrition and flavor, making it an ideal choice for any meal. This refreshing salad combines whole wheat penne with protein-packed tuna, crisp celery, and vibrant peas, all enveloped in a luscious avocado yogurt dressing. In just minutes, you can create a dish that not only delights your taste buds but also nourishes your body. Whether you’re preparing a quick lunch or planning for a summer barbecue, this pasta salad is versatile enough to satisfy everyone at the table. With its creamy texture and wholesome ingredients, it’s a delightful addition to your meal rotation.
Ingredients
- 8 ounces whole wheat penne
- 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
- ½ lemon (juiced)
- 1 tablespoon Dijon mustard
- 1–2 garlic cloves (minced)
- 1 teaspoon chili flakes
- Kosher salt and pepper to taste
Instructions
- Cook the whole wheat penne according to package directions; drain and cool.
- In a blender, combine avocado, Greek yogurt, dill, lemon juice, mustard, chili flakes, and garlic; blend until smooth.
- In a large bowl, mix cooled pasta with chopped celery, peas, red onion, and flaked tuna.
- Pour the dressing over the mixture; gently stir until everything is well coated.
- Serve chilled or at room temperature for best flavor.
- Prep Time: 10 minutes
- Cook Time: 10 minutes
- Category: Salad
- Method: Mixing
- Cuisine: Healthy
Nutrition
- Serving Size: 1 cup (240g)
- Calories: 320
- Sugar: 3g
- Sodium: 350mg
- Fat: 12g
- Saturated Fat: 2g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 36g
- Fiber: 7g
- Protein: 22g
- Cholesterol: 30mg
