Creamy and Healthy Tuna Pasta Salad

Creamy and Healthy Tuna Pasta Salad is the perfect dish for any gathering or quick meal at home. This recipe combines whole wheat penne with tender peas, crunchy celery, and hearty tuna, all enveloped in a light avocado yogurt dressing. It’s not just delicious but also nutritious, making it suitable for lunch, dinner, or even as a side dish. Enjoy the vibrant flavors and wholesome ingredients that make this salad a standout choice!

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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
• Protein
• 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: Serve
• How to Serve Creamy and Healthy Tuna Pasta Salad
• On a Bed of Greens
• In Lettuce Wraps
• As a Stuffed Sandwich
• With Extra Toppings
• 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 creamy and healthy tuna pasta salad nutritious?
• Can I customize my creamy and healthy tuna pasta salad?
• How long does creamy and healthy tuna pasta salad last?
• Can I use different types of pasta?
• Final Thoughts
• 📖 Recipe Card

Why You’ll Love This Recipe

• Quick and Easy: Preparation takes only 10 minutes, making it ideal for busy weeknights.
• Nutritious Ingredients: With whole wheat pasta, fresh veggies, and Greek yogurt, this dish is packed with protein and fiber.
• Versatile Meal: Perfect as a main course or a side dish for picnics, barbecues, or potlucks.
• Customizable Flavors: You can easily adjust the ingredients to suit your preferences or dietary needs.
• Satisfying and Filling: A hearty meal that keeps you full without weighing you down.

Tools and Preparation

Before diving into the cooking process, gather your tools to ensure a seamless experience in the kitchen.

Essential Tools and Equipment

• Large bowl
• Blender or food processor
• Pot for boiling pasta
• Spatula

Importance of Each Tool

• Large bowl: Ideal for mixing the pasta with the dressing and vegetables easily.
• Blender or food processor: Helps achieve a smooth dressing quickly and efficiently.

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

• 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 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 Teaspoon Chili Flakes
– 1-2 Garlic Cloves

Pulse until smooth and well combined. Taste the mixture and adjust seasoning with kosher salt and pepper as needed.

Step 3: Combine Ingredients

Pour the prepared sauce over the cooled pasta. Stir in:
– 2-3 Celery Stalks (chopped)
– 1 Cup Frozen Green Peas
– ½ Red Onion (thinly sliced)
– 6.7 ounces Tuna in Olive Oil

Step 4: Serve

Mix everything gently with a spatula until all ingredients are nicely coated with the dressing. Divide into bowls and enjoy your delicious Creamy and Healthy Tuna Pasta Salad!

How to Serve Creamy and Healthy Tuna Pasta Salad

Serving your creamy and healthy tuna pasta salad can elevate the dining experience. Here are some delightful ways to present this dish that pleases both the eyes and the palate.

On a Bed of Greens

• Fresh Spinach: Place the pasta salad atop a bed of baby spinach for added nutrition.
• Arugula: The peppery flavor of arugula complements the creaminess of the salad beautifully.

In Lettuce Wraps

• Romaine Lettuce: Use romaine leaves as wraps for a fun, low-carb option.
• Butter Lettuce: These delicate leaves add a lovely texture and flavor contrast.

As a Stuffed Sandwich

• Whole Wheat Bread: Spread the tuna pasta salad between two slices for a fulfilling sandwich.
• Pita Pocket: Fill pita pockets with the salad for an easy, on-the-go meal.

With Extra Toppings

• Crushed Nuts: Sprinkle some chopped almonds or walnuts on top for crunch.
• Cherry Tomatoes: Halve some cherry tomatoes for a burst of freshness.

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How to Perfect Creamy and Healthy Tuna Pasta Salad

To achieve the best version of creamy and healthy tuna pasta salad, consider these helpful tips.

• Use Ripe Avocados: A very ripe avocado gives your dressing a creamy texture that is essential for this dish.
• Fresh Herbs Matter: Adding fresh dill not only enhances flavor but also makes your salad visually appealing.
• Adjust Seasoning: Always taste your dressing before mixing in other ingredients. Adjust salt and pepper as needed.
• Chill Before Serving: For optimal flavor, let the pasta salad chill in the fridge for at least 30 minutes before serving.

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.

1. Garlic Bread: Toasted garlic bread provides a crunchy texture that contrasts nicely with the creamy salad.
2. Cucumber Salad: A refreshing cucumber salad adds a cool element to balance out flavors.
3. Roasted Vegetables: Seasoned roasted veggies like zucchini or bell peppers complement the richness of the pasta.
4. Fruit Salad: A light fruit salad offers a sweet finish that balances savory flavors in the main dish.
5. Coleslaw: A tangy coleslaw pairs well, adding crunch and brightness alongside your pasta salad.
6. Quinoa Pilaf: This nutritious grain dish can enhance protein content and offer different textures.

Common Mistakes to Avoid

When preparing your creamy and healthy tuna pasta salad, it’s easy to make a few common mistakes. Here are some pitfalls to avoid for the best results.

• Using overcooked pasta: Overcooking the pasta can lead to a mushy texture in your salad. Make sure to cook the whole wheat penne al dente for the perfect bite.
• Not seasoning properly: Skipping salt and pepper can leave your salad bland. Always taste your dressing and add seasoning as needed before mixing it with the pasta.
• Ignoring ingredient freshness: Using stale or old ingredients, especially vegetables, can affect the flavor. Choose fresh celery, peas, and herbs for a vibrant salad.
• Forgetting to chill: Serving the salad immediately may not allow flavors to meld. Refrigerate for at least 30 minutes before serving for a more flavorful dish.
• Using low-quality tuna: The quality of tuna impacts the overall taste. Opt for high-quality tuna in olive oil for a richer flavor in your salad.

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Storage & Reheating Instructions

Refrigerator Storage

• Store in an airtight container.
• Keeps well for 3-4 days in the refrigerator.

Freezing Creamy and Healthy Tuna Pasta Salad

• Freezing is not recommended as it may alter the texture of ingredients, especially yogurt and avocado.

Reheating Creamy and Healthy Tuna Pasta Salad

• Oven: Preheat oven to 350°F (175°C). Bake covered for about 15 minutes until warmed through.
• Microwave: Heat in short intervals (30 seconds), stirring in between until warm.
• Stovetop: Warm gently on low heat, stirring often to prevent sticking.

Frequently Asked Questions

Here are some common questions about making creamy and healthy tuna pasta salad.

What makes this creamy and healthy tuna pasta salad nutritious?

This creamy and healthy tuna pasta salad is packed with protein from tuna and Greek yogurt, fiber from whole wheat pasta and peas, plus healthy fats from avocado.

Can I customize my creamy and healthy tuna pasta salad?

Absolutely! Feel free to add other vegetables like bell peppers or cucumbers, or swap out tuna for chicken or chickpeas for variety.

How long does creamy and healthy tuna pasta salad last?

When stored properly in an airtight container, it lasts up to 3-4 days in the refrigerator.

Can I use different types of pasta?

Yes! You can use any type of pasta you prefer, including gluten-free options. Just ensure it’s cooked al dente for the best texture.

Final Thoughts

The creamy and healthy tuna pasta salad is not only easy to prepare but also versatile enough to adapt to your tastes. Whether you’re looking for a quick meal or a side dish at gatherings, this recipe fits the bill perfectly. Experiment with different ingredients or dressings to make it uniquely yours!