Creamy and Healthy Tuna Pasta Salad

Easy, creamy, and healthy tuna pasta salad is perfect for any occasion, from picnics to family dinners. This dish combines hearty whole wheat pasta with flavorful ingredients like peas, celery, and chunky tuna, all tossed in a delicious avocado yogurt dressing. It’s not only tasty but also packed with nutrients, making it a great choice for anyone looking for a satisfying meal that won’t weigh them down.

Why You’ll Love This Recipe

• Quick Preparation: This salad comes together in just 25 minutes, making it an ideal option for busy weeknights or last-minute gatherings.
• Nutritious Ingredients: Packed with protein from tuna and fiber from whole wheat pasta and veggies, this dish supports a healthy lifestyle.
• Versatile Serving Options: Enjoy it as a main course or serve it as a side dish at barbecues and parties.
• Kid-Friendly Flavor: The creamy dressing and colorful ingredients make it appealing to kids while being nutritious for adults.
• Make-Ahead Meal: Perfect for meal prep; this salad tastes even better after sitting in the fridge for a few hours or overnight.

Tools and Preparation

Before you start making your creamy and healthy tuna pasta salad, gather your tools. Having everything ready will streamline the cooking process.

Essential Tools and Equipment

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

Importance of Each Tool

• Large Pot: Essential for boiling the pasta; choose one that can hold plenty of water.
• Blender or Food Processor: Makes creating the avocado yogurt dressing quick and easy, ensuring a smooth consistency.
• Spatula: Perfect for mixing all the ingredients without breaking up the pasta too much.

Ingredients

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

For the Pasta Salad

• 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 (1 jar, drained and flaked)
• ½ Red Onion (thinly sliced, to garnish)

For the 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

Cook the 8 ounces Whole Wheat Penne according to package directions until al dente. Drain the pasta in a colander and set 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 (juiced)
• 1 Tablespoon Dijon Mustard
• 1-2 Garlic Cloves (minced)
• 1 Teaspoon Chili Flakes
• Pulse until smooth and well combined. Taste and adjust seasoning with kosher salt and pepper as needed.

Step 3: Combine Ingredients

Pour the 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 & Serve

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

How to Serve Creamy and Healthy Tuna Pasta Salad

This creamy and healthy tuna pasta salad is a versatile dish that can be served in various ways. Whether you’re hosting a picnic or enjoying a casual dinner, these serving suggestions will elevate your meal.

As a Main Dish

• Serve it chilled for a refreshing summer meal.
• Pair with crusty bread to soak up the delicious dressing.

In Lettuce Wraps

• Scoop the tuna pasta salad into large lettuce leaves for a low-carb alternative.
• These wraps are perfect for lunch on the go.

With Crunchy Toppings

• Sprinkle with toasted nuts or seeds for added crunch.
• Use crispy bacon bits for an indulgent twist.

Accompanied by Fresh Vegetables

• Serve alongside cut vegetables like carrots and cucumbers for dipping.
• This adds extra nutrition and color to your meal.

Save this!

How to Perfect Creamy and Healthy Tuna Pasta Salad

To achieve the best flavor and texture in your creamy and healthy tuna pasta salad, consider these helpful tips.

• Choose ripe avocados: A very ripe avocado creates a creamy dressing that blends beautifully with other ingredients.
• Use fresh herbs: Fresh dill enhances the flavor significantly compared to dried herbs, making your salad more aromatic.
• Adjust seasoning: Always taste the dressing before mixing it with the pasta. Adjust salt, pepper, or lemon juice as needed.
• Chill before serving: Allow the salad to chill in the refrigerator for at least 30 minutes. This lets the flavors meld together nicely.

Best Side Dishes for Creamy and Healthy Tuna Pasta Salad

Pairing side dishes with your creamy and healthy tuna pasta salad can enhance your dining experience. Here are some great options:

1. Garlic Bread: Toasted slices of garlic bread complement the flavors well and add a satisfying crunch.
2. Fruit Salad: A light and refreshing fruit salad balances out the creaminess of the pasta salad.
3. Coleslaw: A tangy coleslaw adds a nice contrast in textures and flavors to your meal.
4. Roasted Vegetables: Seasoned roasted veggies offer warmth and earthiness that pairs wonderfully with this dish.
5. Potato Chips: Crunchy potato chips provide a fun texture contrast; choose baked chips for a healthier option.
6. Quinoa Salad: A light quinoa salad can boost protein content while adding more fiber to your meal.

Common Mistakes to Avoid

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

• Using overcooked pasta: Overcooked pasta can become mushy in the salad. Cook the whole wheat penne according to package directions for the best texture.
• Neglecting seasoning adjustments: Not tasting the dressing before mixing can lead to blandness. Always taste and adjust salt and pepper as needed for flavor balance.
• Skipping fresh ingredients: Using canned or frozen veggies only can reduce freshness. Incorporate fresh celery and garnishes like dill for extra flavor and crunch.
• Not chilling before serving: Serving immediately may not give flavors enough time to meld. Let the salad chill in the refrigerator for at least 30 minutes for better taste.
• Ignoring avocado ripeness: A not-so-ripe avocado won’t blend smoothly, affecting creaminess. Use a very ripe avocado for a silky dressing.

Storage & Reheating Instructions

Refrigerator Storage

• Store the creamy and healthy tuna pasta salad in an airtight container.
• It can be kept in the refrigerator for up to 3 days.
• Ensure it is well-sealed to maintain freshness.

Freezing Creamy and Healthy Tuna Pasta Salad

• It is not recommended to freeze this salad as ingredients may lose their texture upon thawing.
• If you must freeze, separate the dressing from the pasta mix for better results.

Reheating Creamy and Healthy Tuna Pasta Salad

• Oven: Preheat your oven to 350°F (175°C) and heat in an oven-safe dish until warmed through, about 15-20 minutes.
• Microwave: Place a portion in a microwave-safe bowl, cover, and heat on medium power for 1-2 minutes, stirring halfway through.
• Stovetop: Heat gently in a skillet over low heat, stirring frequently until warmed through.

Frequently Asked Questions

What makes this a creamy and healthy tuna pasta salad?

This creamy and healthy tuna pasta salad uses avocado and Greek yogurt as a lighter alternative to traditional mayonnaise. This combination offers creaminess with added nutrition.

Can I substitute the tuna in this recipe?

Yes! You can use canned chicken or chickpeas as alternatives if you prefer a different protein source while keeping it creamy.

How do I customize my creamy and healthy tuna pasta salad?

Feel free to add other vegetables like bell peppers or cucumbers, or swap herbs based on your preference. You can also change up the dressing by adding spices or different citrus juices.

Is this tuna pasta salad suitable for meal prep?

Absolutely! This creamy and healthy tuna pasta salad is great for meal prep as it stores well in the fridge, making it perfect for lunches throughout the week.

Can I make this dish ahead of time?

Yes! It’s best made ahead of time so flavors can develop. Just remember to store it properly in an airtight container.

Final Thoughts

This creamy and healthy tuna pasta salad is not only delicious but also versatile. It’s perfect as a main dish or side, easy to customize with your favorite veggies or proteins, and ideal for meal prepping. Give it a try today!