Creamy and Healthy Tuna Pasta Salad
Creamy and healthy tuna pasta salad is an easy-to-make dish perfect for any occasion. With its delightful blend of flavors, including tender pasta, fresh veggies, and a creamy avocado yogurt dressing, this recipe stands out as a nutritious option. Whether you’re preparing a quick lunch or a side dish for a family gathering, this salad is sure to impress. It’s not only delicious but also packed with protein and fiber, making it a wholesome choice for your meals.
Why You’ll Love This Recipe
- Quick to Prepare: This salad comes together in just 25 minutes, making it ideal for busy weeknights or last-minute gatherings.
- Nutritious Ingredients: Packed with whole wheat pasta, fresh vegetables, and healthy fats from avocado and tuna, this dish is as good for you as it is tasty.
- Versatile Dish: Enjoy it on its own or serve it as a side. It fits various occasions—from picnics to potlucks.
- Flavorful Dressing: The lighter avocado yogurt dressing adds creaminess without the guilt, enhancing the overall taste of the salad.
- Kid-Friendly: This salad caters to all ages with its mild flavors and appealing textures.
Tools and Preparation
To make your cooking experience seamless, having the right tools is essential. Here’s what you’ll need to prepare your creamy and healthy tuna pasta salad.
Essential Tools and Equipment
- Large pot
- Strainer
- Large mixing bowl
- Blender or food processor
- Spatula
Importance of Each Tool
- Large pot: Necessary for boiling pasta evenly without overcrowding.
- Strainer: Helps drain excess water from the cooked pasta efficiently.
- Blender or food processor: Essential for creating the smooth avocado yogurt dressing that coats the salad perfectly.
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 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 using a strainer and set aside in a large bowl to cool.
Step 2: Prepare the Dressing
- Place all dressing ingredients—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—in a blender or food processor.
- Pulse until smooth and well combined.
- Taste the dressing and adjust seasoning with kosher salt and pepper as needed.
Step 3: Combine Ingredients
- Pour the prepared sauce over the cooled pasta in the large bowl.
- Stir in chopped 2-3 Celery Stalks, 1 Cup Frozen Green Peas, thinly sliced ½ Red Onion, and flaked 6.7 ounces Tuna in Olive Oil.
Step 4: Serve
- Mix everything together gently with a spatula until nicely coated. Divide into bowls or plates and enjoy your delicious creamy and healthy tuna pasta salad!
This recipe yields 4 servings with a total prep time of 10 minutes and cook time of just 15 minutes—a quick yet satisfying meal!
How to Serve Creamy and Healthy Tuna Pasta Salad
Serving Creamy and Healthy Tuna Pasta Salad can elevate any meal. This dish is versatile and can be enjoyed in various ways, making it perfect for lunch, dinner, or even a picnic.
As a Main Course
- Pair with crusty whole grain bread for a filling meal.
- Serve on a bed of mixed greens for a fresh touch.
As a Side Dish
- Offer as a side at barbecues or potlucks to complement grilled meats.
- Serve alongside soups for a delightful combination.
In Lettuce Wraps
- Spoon the salad into large lettuce leaves for a low-carb option.
- Add slices of avocado and tomato for extra flavor.
Over Quinoa or Brown Rice
- Use as a topping on cooked quinoa or brown rice for added nutrition.
- Drizzle with olive oil for an extra boost of flavor.
How to Perfect Creamy and Healthy Tuna Pasta Salad
To enhance your Creamy and Healthy Tuna Pasta Salad, consider these helpful tips. They will ensure that your dish is not only delicious but also visually appealing.
- Choose ripe avocados: A very ripe avocado will create a creamier texture in the dressing.
- Use fresh herbs: Fresh dill adds brightness and flavor; dried herbs won’t provide the same impact.
- Adjust seasoning wisely: Taste the dressing before adding salt and pepper to get it just right.
- Chill before serving: Allowing the salad to sit in the fridge enhances the flavors and creates a refreshing dish.
Best Side Dishes for Creamy and Healthy Tuna Pasta Salad
Pairing side dishes with your Creamy and Healthy Tuna Pasta Salad can create a well-rounded meal. Here are some excellent options to consider:
- Garlic Bread – Toasted slices infused with garlic butter make a satisfying contrast.
- Crispy Roasted Vegetables – Toss seasonal veggies with olive oil, salt, and pepper for an easy side.
- Fruit Salad – A light fruit salad adds sweetness and balances the savory flavors of the pasta salad.
- Coleslaw – A crunchy coleslaw offers texture and freshness that complements this dish well.
- Caprese Salad – Slices of fresh mozzarella, tomatoes, and basil drizzled with balsamic vinegar enhance your meal.
- Baked Sweet Potatoes – Their natural sweetness pairs beautifully with the savory tuna pasta salad.
Common Mistakes to Avoid
Making a creamy and healthy tuna pasta salad is simple, but there are some common pitfalls to watch out for.
- Using the wrong pasta – Opt for whole wheat or gluten-free pasta to keep it healthy. Regular pasta can add unnecessary carbs.
- Overcooking the pasta – Ensure you cook the pasta al dente. Overcooked pasta can become mushy and ruin the texture of your salad.
- Ignoring seasoning – Don’t forget to taste your dressing! A pinch of salt and pepper can elevate the flavors significantly.
- Skipping fresh ingredients – Fresh herbs like dill add flavor and nutrition. Dried herbs won’t provide the same vibrant taste.
- Not chilling before serving – Allowing your salad to chill enhances the flavors. Serve it cold for a refreshing experience.
Storage & Reheating Instructions
Refrigerator Storage
- Store in an airtight container.
- It will stay fresh for up to 3 days.
Freezing Creamy and Healthy Tuna Pasta Salad
- Freezing is not recommended, as it may alter the texture of the salad.
Reheating Creamy and Healthy Tuna Pasta Salad
- Oven – Preheat to 350°F (175°C) and heat for about 10 minutes. Cover with foil to prevent drying out.
- Microwave – Heat in 30-second intervals until warm, stirring between each interval.
- Stovetop – Warm over low heat in a pan, adding a splash of water if necessary to maintain moisture.
Frequently Asked Questions
Here are some common questions about making creamy and healthy tuna pasta salad.
Can I use canned tuna in water instead of oil?
Using canned tuna in water is perfectly fine; just be aware that it may be less flavorful.
How can I make this recipe gluten-free?
Simply substitute whole wheat penne with gluten-free pasta for a delicious gluten-free option.
What other vegetables can I add to my creamy and healthy tuna pasta salad?
Feel free to include bell peppers, cherry tomatoes, or cucumbers for added crunch and nutrition.
Is this creamy and healthy tuna pasta salad good for meal prep?
Absolutely! This salad keeps well in the fridge, making it a great option for meal prep throughout the week.
Final Thoughts
This creamy and healthy tuna pasta salad is not only easy to make but also versatile. You can customize it with your favorite vegetables or herbs. Enjoy it as a light main dish or a side at your next gathering!
Creamy and Healthy Tuna Pasta Salad
- Total Time: 25 minutes
- Yield: Serves 4
Description
Creamy and healthy tuna pasta salad is a delightful dish that combines tender whole wheat pasta with vibrant vegetables and a smooth avocado yogurt dressing. Perfect for a quick lunch or a side at family gatherings, this salad is both nutritious and satisfying. With its protein-packed ingredients like tuna and Greek yogurt, it not only pleases the palate but also supports a healthy lifestyle. The creamy dressing adds a refreshing twist, making every bite enjoyable. Whether you’re meal prepping for the week ahead or seeking a light dinner option, this salad is sure to impress.
Ingredients
- 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 tablespoons chopped fresh dill
- Juice of ½ lemon
- Salt and pepper to taste
Instructions
- Cook the whole wheat penne according to package directions until al dente. Drain using a strainer and let cool in a large bowl.
- In a blender, combine the ripe avocado, Greek yogurt, chopped dill, lemon juice, garlic cloves, and chili flakes. Blend until smooth, seasoning with salt and pepper to taste.
- Pour the dressing over the cooled pasta, then gently mix in the celery, peas, red onion, and flaked tuna until well combined.
- Serve immediately or chill for enhanced flavor.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Category: Salad
- Method: Mixing
- Cuisine: American
Nutrition
- Serving Size: 1 cup (220g)
- Calories: 350
- Sugar: 3g
- Sodium: 520mg
- Fat: 14g
- Saturated Fat: 2g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 40g
- Fiber: 8g
- Protein: 24g
- Cholesterol: 40mg
