Creamy and Healthy Tuna Pasta Salad

Creamy and Healthy Tuna Pasta Salad is a delightful blend of flavors and textures that makes for a perfect meal at any time of the year. This easy-to-make dish is packed with protein from chunky tuna and offers a refreshing crunch from fresh vegetables like celery and peas. The creamy avocado yogurt dressing adds a lighter touch, making it suitable for picnics, lunchboxes, or a quick weeknight dinner. Enjoy this nutritious pasta salad that pleases both kids and adults alike.

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Jump to:

• Why You’ll Love This Recipe
• Tools and Preparation
• Essential Tools and Equipment
• Importance of Each Tool
• Ingredients
• Pasta
• Vegetables
• Tuna
• Dressing
• How to Make Creamy and Healthy Tuna Pasta Salad
• Step 1: Cook the Pasta
• Step 2: Prepare the Dressing
• Step 3: Combine Ingredients
• Step 4: Mix & Serve
• How to Serve Creamy and Healthy Tuna Pasta Salad
• As a Main Dish
• In Lettuce Wraps
• With Crackers
• Over Mixed Greens
• As Meal Prep
• How to Perfect Creamy and Healthy Tuna Pasta Salad
• Best Side Dishes for Creamy and Healthy Tuna Pasta Salad
• Common Mistakes to Avoid
• Storage & Reheating Instructions
• Refrigerator Storage
• Freezing Creamy and Healthy Tuna Pasta Salad
• Reheating Creamy and Healthy Tuna Pasta Salad
• Frequently Asked Questions
• What makes this a healthy pasta salad?
• Can I customize this creamy and healthy tuna pasta salad?
• How long does creamy and healthy tuna pasta salad last?
• Is this recipe suitable for meal prep?
• Final Thoughts
• 📖 Recipe Card

Why You’ll Love This Recipe

• Quick to Prepare: With just 10 minutes of prep time, you can whip up this delicious salad in no time.
• Nutritious Ingredients: Packed with protein and fiber, this salad keeps you full without weighing you down.
• Versatile Meal Option: Perfect as a main course or side dish, it’s adaptable for various occasions.
• Flavorful Dressing: The avocado yogurt dressing is rich yet healthy, adding a unique twist to traditional pasta salads.
• Easy to Customize: Feel free to add your favorite vegetables or swap out ingredients based on what you have on hand.

Tools and Preparation

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

Essential Tools and Equipment

• Large Pot
• Colander
• Blender or Food Processor
• Mixing Bowl
• Spatula

Importance of Each Tool

• Large Pot: Ideal for boiling pasta; ensures even cooking.
• Colander: Helps drain the cooked pasta quickly, preventing sogginess.
• Blender or Food Processor: Essential for creating the smooth avocado yogurt dressing effortlessly.

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)

Tuna

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

Dressing

• 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. Boil water in a large pot.
2. Add the 8 ounces Whole Wheat Penne, following package directions until al dente.
3. Drain the pasta using a colander and set aside in a large mixing bowl to cool.

Step 2: Prepare the Dressing

1. In a blender or food processor, combine:
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 Teaspoon Chili Flakes
8. 1-2 Garlic Cloves (minced)
9. Pulse until smooth and well combined.
10. Taste the dressing and 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 (drained and flaked)

Step 4: Mix & Serve

1. Use a spatula to gently mix everything together until nicely coated.
2. Divide into bowls, garnish with extra dill if desired, and enjoy!

How to Serve Creamy and Healthy Tuna Pasta Salad

Creamy and healthy tuna pasta salad is a versatile dish that can be enjoyed in various ways. Whether you want a light lunch or a hearty dinner, this salad fits perfectly on any table.

As a Main Dish

• Serve it chilled for a refreshing main course option.
• Pair it with crusty bread for added texture and heartiness.

In Lettuce Wraps

• Spoon the salad into large lettuce leaves for a low-carb alternative.
• This is great for a quick lunch or snack on the go.

With Crackers

• Serve alongside whole-grain crackers for a satisfying crunch.
• This combination makes for an easy appetizer at gatherings.

Over Mixed Greens

• Place the tuna pasta salad over a bed of mixed greens.
• Drizzle with extra lemon juice or olive oil for added flavor.

As Meal Prep

• Store in airtight containers for an easy grab-and-go meal throughout the week.
• Ideal for lunches at work or quick dinners after busy days.

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How to Perfect Creamy and Healthy Tuna Pasta Salad

To ensure your creamy and healthy tuna pasta salad turns out delicious every time, follow these simple tips.

• Choose high-quality tuna: Opting for good quality tuna in olive oil enhances the flavor significantly.
• Use ripe avocado: A very ripe avocado will create a creamier dressing, making your salad richer.
• Fresh herbs matter: Using freshly chopped dill will elevate the taste compared to dried herbs.
• Adjust seasoning: Always taste your dressing before mixing; adjust salt, pepper, or lemon juice as needed.
• Chill before serving: Allowing the salad to chill enhances the flavors and provides a refreshing experience.
• Add more veggies: Feel free to incorporate additional vegetables like bell peppers or cucumbers for more crunch and nutrients.

Best Side Dishes for Creamy and Healthy Tuna Pasta Salad

While creamy and healthy tuna pasta salad is satisfying on its own, pairing it with side dishes can create a well-rounded meal. Here are some excellent options:

1. Garlic Bread: A perfect crunchy complement that soaks up any extra dressing from your plate.
2. Roasted Vegetables: Seasonal roasted veggies add color and nutrition, balancing flavors beautifully.
3. Fruit Salad: A light fruit salad provides sweetness that contrasts nicely with the savory pasta salad.
4. Coleslaw: A crunchy coleslaw adds texture and freshness, enhancing the overall meal experience.
5. Pickles: Tangy pickles provide sharpness that cuts through the creaminess of the salad.
6. Quinoa Salad: A nutrient-packed quinoa side brings additional protein and fiber to your meal.

Common Mistakes to Avoid

When making a creamy and healthy tuna pasta salad, it’s easy to overlook key details. Here are some common mistakes to steer clear of.

• Ignoring Ingredient Quality: Using low-quality tuna can compromise the flavor. Opt for high-quality tuna packed in olive oil for the best taste.
• Overcooking the Pasta: Overcooked pasta becomes mushy and affects texture. Follow package instructions closely for al dente results.
• Skipping Seasoning: Failing to season your dressing properly can lead to bland flavors. Always taste and adjust salt and pepper as needed.
• Using Unripe Avocado: An unripe avocado will not blend well into a smooth dressing. Ensure your avocado is very ripe for creaminess.
• Not Chilling Before Serving: Serving immediately without chilling can result in a less flavorful dish. Allow it to chill for at least 30 minutes for better flavor melding.

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Storage & Reheating Instructions

Refrigerator Storage

• Store leftovers in an airtight container.
• Keep in the refrigerator for up to 3 days.

Freezing Creamy and Healthy Tuna Pasta Salad

• Freezing is not recommended due to the ingredients’ texture changes, especially the yogurt and avocado.

Reheating Creamy and Healthy Tuna Pasta Salad

• Oven: Preheat to 350°F (175°C) and heat in a covered dish for about 15 minutes until warmed through.
• Microwave: Heat in short intervals (30 seconds), stirring in between until warm.
• Stovetop: Warm gently over low heat, stirring frequently to avoid sticking.

Frequently Asked Questions

If you have more questions about creamy and healthy tuna pasta salad, here are some common inquiries answered.

What makes this a healthy pasta salad?

This creamy and healthy tuna pasta salad uses whole wheat penne, Greek yogurt, and fresh vegetables, providing a nutritious balance of protein, fiber, and healthy fats.

Can I customize this creamy and healthy tuna pasta salad?

Yes! Feel free to add your favorite veggies or swap out the tuna for chicken or chickpeas for variety.

How long does creamy and healthy tuna pasta salad last?

In the refrigerator, it lasts up to three days when stored properly in an airtight container.

Is this recipe suitable for meal prep?

Absolutely! This creamy and healthy tuna pasta salad is perfect for meal prep as it holds up well in the fridge and makes a great lunch option.

Final Thoughts

This creamy and healthy tuna pasta salad is not only delicious but also versatile. You can easily customize it with different ingredients based on your preferences. Try it today for a quick, satisfying meal that everyone will love!