Creamy and Healthy Tuna Pasta Salad
Creamy and Healthy Tuna Pasta Salad is a delightful dish that combines the rich flavors of tuna with the freshness of vegetables. This recipe is perfect for picnics, potlucks, or a quick weekday lunch. The standout feature is the creamy avocado yogurt dressing, which adds a healthy twist without compromising on taste. Whether you’re looking for a satisfying meal or a side dish, this salad fits the bill beautifully.
Why You’ll Love This Recipe
- Quick Preparation: This recipe takes just 25 minutes from start to finish, making it ideal for busy days.
- Nutritious Ingredients: Packed with protein from tuna and fiber from whole wheat pasta and peas, it’s a wholesome choice.
- Versatile Dish: Perfect for lunch, dinner, or as a side at gatherings; it suits any occasion.
- Flavorful Dressing: The avocado yogurt dressing offers creaminess without excess calories, enhancing the overall taste.
- Customizable: You can easily swap out ingredients based on your preferences or what you have at home.
Tools and Preparation
Before getting started, gather your tools and equipment to ensure a smooth cooking experience.
Essential Tools and Equipment
- Large bowl
- Blender or food processor
- Cooking pot
- Spatula
Importance of Each Tool
- Blender or food processor: Essential for creating the smooth avocado yogurt dressing quickly and efficiently.
- Large bowl: A must-have for mixing all ingredients without making a mess.
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 and 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)
Protein Base
- 6.7 ounces Tuna in Olive Oil (1 jar, drained and flaked)
Creamy 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)
Seasoning
- Kosher salt and pepper, to taste
How to Make Creamy and Healthy Tuna Pasta Salad
Step 1: Cook the Pasta
Start by cooking the 8 ounces of whole wheat penne according to package directions. After cooking, drain the pasta and transfer it to a large bowl. Allow it to cool.
Step 2: Prepare the Dressing
In your blender or food processor, combine the following ingredients:
1. 1 Avocado
2. 1 Cup Plain Greek Yogurt
3. 2 Tablespoon Chopped Fresh Dill
4. ½ Lemon (juiced)
5. 1 Tablespoon Dijon Mustard
6. 1 Teaspoon Chili Flakes
7. 1-2 Garlic Cloves
Pulse until smooth and well blended. Taste the dressing and adjust seasoning with kosher salt and pepper as needed.
Step 3: Combine Ingredients
Pour the creamy dressing 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 Well
Use a spatula to mix everything until nicely coated with the dressing.
Step 5: Serve
Divide into bowls and enjoy your delicious Creamy and Healthy Tuna Pasta Salad!
How to Serve Creamy and Healthy Tuna Pasta Salad
Creamy and healthy tuna pasta salad is a versatile dish that can be served in various ways. Whether for lunch, dinner, or a picnic, this salad can be enjoyed on its own or paired with other dishes.
Individual Bowls
- Serve the tuna pasta salad in individual bowls for personal portions. This makes it easy for guests to enjoy their meal without needing to share.
Lettuce Wraps
- Use large lettuce leaves as wraps for the pasta salad. This adds a refreshing crunch and makes it a great low-carb option.
Side Salad
- Pair the creamy tuna pasta salad with a simple green side salad. A mix of arugula, spinach, and cherry tomatoes complements the flavors while adding extra nutrition.
Stuffed Tomatoes
- Hollow out large tomatoes and fill them with the tuna pasta salad. This not only looks appealing but also adds a burst of freshness in each bite.
Sandwiches
- Spread the tuna pasta salad between slices of whole-grain bread or in a pita for a hearty sandwich. This is perfect for picnics or school lunches.
Appetizer Platter
- Serve small portions of the salad on crackers or cucumber slices as an appetizer. It’s a delightful finger food that’s easy to eat at gatherings.
How to Perfect Creamy and Healthy Tuna Pasta Salad
To make your creamy and healthy tuna pasta salad truly shine, follow these simple tips that enhance flavor and presentation.
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Choose Quality Tuna: Opt for high-quality tuna packed in olive oil for richer flavor. The oil also adds depth to the dressing.
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Use Fresh Ingredients: Fresh celery, peas, and herbs like dill elevate the dish’s taste. They add vibrant colors and crunchy textures.
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Adjust Seasoning: Taste your dressing before mixing it with the pasta. Adjust salt, pepper, or lemon juice according to your preference.
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Chill Before Serving: Allow the salad to chill in the fridge for about 30 minutes before serving. Chilling enhances the flavors and makes it more refreshing.
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Add Extra Veggies: Incorporate additional vegetables such as bell peppers or cucumbers for more crunch and nutrients.
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Experiment with Herbs: Try using different herbs like basil or parsley along with dill. This gives your salad a unique twist.
Best Side Dishes for Creamy and Healthy Tuna Pasta Salad
When serving creamy and healthy tuna pasta salad, pairing it with complementary side dishes can enhance your meal experience. Here are some great options:
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Garlic Bread: Warm garlic bread is perfect for soaking up any leftover dressing from your plate.
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Roasted Vegetables: A medley of seasonal roasted vegetables provides color and nutrients alongside your pasta salad.
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Fruit Salad: A light fruit salad with seasonal fruits can balance out the richness of the creamy tuna pasta salad.
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Crispy Potato Wedges: Baked potato wedges seasoned with herbs offer a satisfying crunch that pairs well with any salad.
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Coleslaw: A tangy coleslaw complements the creaminess of the pasta while adding extra crunch and flavor.
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Quinoa Salad: A refreshing quinoa salad made with cucumbers and tomatoes gives additional protein while being light on calories.
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Pickles: Tangy pickles add acidity which cuts through the richness of the creamy dressing nicely.
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Deviled Eggs: Classic deviled eggs provide protein and are always a hit at gatherings alongside salads like this one.
Common Mistakes to Avoid
When making Creamy and Healthy Tuna Pasta Salad, it’s easy to overlook some key steps. Here are common mistakes and how to avoid them.
- Using the wrong pasta – Opt for whole wheat or gluten-free pasta. Regular pasta can make the dish less healthy.
- Skipping the seasoning – Don’t forget to add salt and pepper. Taste as you go to ensure balanced flavors.
- Overcooking the pasta – Follow package instructions carefully. Overcooked pasta can become mushy in the salad.
- Ignoring ingredient proportions – Use the right amount of each ingredient. Too much yogurt can overpower the dish.
- Not chilling before serving – Allow your salad to chill for at least 30 minutes. This helps flavors meld together nicely.
Storage & Reheating Instructions
Refrigerator Storage
- Store in an airtight container.
- Keeps well for up to 3 days in the fridge.
Freezing Creamy and Healthy Tuna Pasta Salad
- Freezing is not recommended as it may alter texture.
- If needed, freeze individual portions in freezer-safe containers for up to 1 month.
Reheating Creamy and Healthy Tuna Pasta Salad
- Oven – Preheat oven to 350°F (175°C) and warm for about 10-15 minutes, covered with foil.
- Microwave – Place in a microwave-safe dish, cover, and heat on medium for 1-2 minutes or until warmed through.
- Stovetop – Heat in a skillet over low heat, stirring occasionally until warm; add a splash of water if it feels dry.
Frequently Asked Questions
Here are some common questions about Creamy and Healthy Tuna Pasta Salad.
Can I use canned tuna instead of jarred?
Yes, you can use canned tuna. Just ensure it’s packed in water or olive oil for better flavor.
How can I make this salad dairy-free?
Substitute Greek yogurt with a dairy-free yogurt alternative like coconut yogurt.
What other vegetables can I add?
Feel free to add bell peppers, corn, or diced cucumbers for extra crunch and flavor.
How long does this salad last?
This salad lasts up to 3 days when stored properly in the refrigerator.
Can I prepare this salad ahead of time?
Absolutely! It tastes even better after sitting in the fridge for a few hours or overnight.
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 swap out ingredients based on what you have on hand. Give it a try and enjoy a wholesome meal that everyone will love!
Creamy and Healthy Tuna Pasta Salad
- Total Time: 25 minutes
- Yield: Serves approximately 4 people 1x
Description
Indulge in the delightful flavors of our Creamy and Healthy Tuna Pasta Salad, a perfect blend of protein-packed tuna, colorful vegetables, and a creamy avocado yogurt dressing. This dish is not only quick to prepare—taking just 25 minutes—but also versatile enough for any occasion, whether it’s a picnic, potluck, or a light weekday lunch. The avocado dressing adds a nutritious twist without sacrificing flavor, making it both satisfying and guilt-free. Customize it with your favorite veggies or enjoy it as is!
Ingredients
- 8 ounces whole wheat penne pasta
- 6.7 ounces tuna in olive oil (drained)
- 1 ripe avocado
- 1 cup plain Greek yogurt
- 2–3 celery stalks (chopped)
- 1 cup frozen green peas (thawed)
- ½ lemon (juiced)
- Fresh dill, garlic cloves, chili flakes, kosher salt, and pepper
Instructions
- Cook the whole wheat penne according to package directions; drain and allow to cool.
- In a blender or food processor, combine the avocado, Greek yogurt, dill, lemon juice, Dijon mustard, garlic cloves, and chili flakes; blend until smooth.
- In a large bowl, mix the cooled pasta with chopped celery, thawed peas, and flaked tuna.
- Pour the creamy dressing over the salad ingredients; stir until well combined.
- Serve immediately or chill in the fridge for about 30 minutes for enhanced flavors.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Category: Salad
- Method: Mixing
- Cuisine: American
Nutrition
- Serving Size: 1 cup (240g)
- Calories: 360
- Sugar: 4g
- Sodium: 320mg
- Fat: 18g
- Saturated Fat: 3g
- Unsaturated Fat: 12g
- Trans Fat: 0g
- Carbohydrates: 36g
- Fiber: 8g
- Protein: 26g
- Cholesterol: 45mg
