Creamy and Healthy Tuna Pasta Salad is a delightful dish that combines wholesome ingredients for a satisfying meal. This salad is perfect for any occasion, whether you’re hosting a summer picnic or looking for a quick weeknight dinner. With its vibrant colors and creamy avocado yogurt dressing, it’s both nutritious and visually appealing. Enjoy the balance of flavors from fresh vegetables and protein-packed tuna in every bite.
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: Whole wheat pasta, fresh veggies, and Greek yogurt make this dish a healthy choice.
- Versatile Meal Option: Ideal as a main course or side dish, this salad fits perfectly into any meal plan.
- Flavorful Dressing: The avocado yogurt dressing adds creaminess without the heaviness of traditional mayonnaise.
- Great for Meal Prep: Make it ahead of time and enjoy it throughout the week for easy lunches or dinners.
Tools and Preparation
To make your Creamy and Healthy Tuna Pasta Salad efficiently, gather the essential tools you’ll need. Having the right equipment can streamline the process and enhance your cooking experience.
Essential Tools and Equipment
- Blender or Food Processor
- Large Mixing Bowl
- Pot (for boiling pasta)
- Colander (for draining pasta)
- Spatula
Importance of Each Tool
- Blender or Food Processor: This tool helps create a smooth, creamy dressing quickly.
- Large Mixing Bowl: A spacious bowl allows you to mix all ingredients without making a mess.
- Pot: Necessary for boiling the pasta to achieve that perfect al dente texture.
- Spatula: Ideal for folding in ingredients gently without breaking them apart.
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 done, drain it well 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 Teaspoon Chili Flakes
– 1-2 Garlic Cloves
Pulse until smooth and well combined. Taste your dressing mixture and adjust seasoning with Kosher salt and pepper if 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
– ½ Red Onion (thinly sliced)
– 6.7 ounces Tuna in Olive Oil
Step 4: Serve
Mix everything gently with a spatula until nicely coated. Divide into bowls, garnishing with extra dill if desired. Enjoy your Creamy and Healthy Tuna Pasta Salad!
How to Serve Creamy and Healthy Tuna Pasta Salad
Serving your Creamy and Healthy Tuna Pasta Salad can enhance the meal experience. This salad is versatile and can be enjoyed in various ways, making it perfect for lunch or dinner. Here are some delightful serving suggestions:
On a Bed of Greens
- Serve the pasta salad over fresh spinach or mixed greens for added crunch and nutrition.
With Whole Grain Bread
- Pair it with whole grain bread or a roll for a filling meal that balances textures.
In Lettuce Wraps
- Spoon the salad into large lettuce leaves for a low-carb, refreshing option.
As a Wrap Filling
- Use a tortilla to create a tuna pasta salad wrap, adding extra veggies for crunch.
Topped with Extra Herbs
- Garnish with fresh herbs like parsley or basil to elevate the flavor profile.
Chilled as a Picnic Dish
- Enjoy the salad cold as a picnic dish, making it ideal for outdoor gatherings.
How to Perfect Creamy and Healthy Tuna Pasta Salad
To ensure your Creamy and Healthy Tuna Pasta Salad turns out perfectly every time, consider these tips:
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Use High-Quality Tuna: Opt for tuna packed in olive oil for richer flavor and better texture.
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Adjust Seasoning: Taste before serving and tweak the seasoning to your preference, adding more lemon juice or salt if needed.
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Customize Ingredients: Feel free to add other veggies like bell peppers or cucumbers for extra crunch and color.
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Let it Chill: Allow the salad to sit in the fridge for at least 30 minutes before serving; this enhances the flavors.
Best Side Dishes for Creamy and Healthy Tuna Pasta Salad
Complementing your Creamy and Healthy Tuna Pasta Salad with the right side dishes can create a balanced meal. Here are some great options:
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Garlic Bread: A warm, buttery garlic bread pairs wonderfully with pasta salads.
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Crispy Roasted Vegetables: Seasonal vegetables roasted until crispy add depth to your meal.
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Fruit Salad: A light fruit salad provides sweetness that balances the savory tuna pasta salad.
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Coleslaw: A tangy coleslaw adds crunch and complements the creamy texture of the pasta salad.
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Cucumber Salad: A refreshing cucumber salad brings coolness that contrasts nicely with warm side dishes.
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Chips and Salsa: Serve crunchy tortilla chips alongside fresh salsa for an enjoyable snack element.
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Stuffed Peppers: Baked stuffed bell peppers filled with quinoa or rice make a hearty addition to your meal.
Common Mistakes to Avoid
When making the Creamy and Healthy Tuna Pasta Salad, avoiding common mistakes will help ensure great results.
- Using Overcooked Pasta: Overcooking the pasta can lead to a mushy texture. Follow package instructions closely for perfect al dente pasta.
- Skipping the Seasoning: A bland salad can be unappealing. Don’t forget to season your dressing and salad generously with salt and pepper.
- Not Using Fresh Ingredients: Fresh produce enhances flavor. Choose ripe avocados, bright green peas, and firm celery for the best taste.
- Ignoring Texture: A good salad has varied textures. Incorporate crunchy vegetables like celery and use flaky tuna for a satisfying bite.
- Making It Too Early: Preparing the salad too far in advance can lead to soggy ingredients. Make it fresh or store it properly to maintain quality.
Storage & Reheating Instructions
Refrigerator Storage
- Store the salad in an airtight container.
- It can last up to 3 days in the refrigerator.
Freezing Creamy and Healthy Tuna Pasta Salad
- Freezing is not recommended due to the mayonnaise-based dressing which may separate.
- If you must freeze, store in a freezer-safe container for up to 1 month but expect changes in texture.
Reheating Creamy and Healthy Tuna Pasta Salad
- Oven: Not recommended; it’s best enjoyed cold.
- Microwave: Heat gently if preferred warm; do so in short bursts to avoid overheating.
- Stovetop: Similar to microwave reheating, use low heat and stir frequently if warming on the stove.
Frequently Asked Questions
Here are some common questions about the Creamy and Healthy Tuna Pasta Salad.
How can I customize my Creamy and Healthy Tuna Pasta Salad?
You can add various vegetables like bell peppers or cucumbers for extra crunch. Swap out tuna for chicken or chickpeas for a different protein source.
Can I make this salad vegan?
Yes! Use chickpeas instead of tuna and substitute Greek yogurt with a plant-based alternative like cashew cream or silken tofu.
What type of pasta works best?
Whole wheat penne is great for added fiber, but any pasta shape you prefer will work well. Gluten-free options are also available if needed.
Is this salad good for meal prep?
Absolutely! The Creamy and Healthy Tuna Pasta Salad stores well in the fridge, making it an excellent choice for meal prepping lunches or quick dinners.
How do I make it lower in fat?
You can reduce fat by using less avocado or substituting part of the Greek yogurt with low-fat yogurt.
Final Thoughts
The Creamy and Healthy Tuna Pasta Salad is not only delicious but also incredibly versatile. With its creamy avocado dressing and fresh ingredients, it’s perfect for any occasion—picnics, lunches, or dinner gatherings. Feel free to customize it based on your preferences or what you have on hand!
Creamy and Healthy Tuna Pasta Salad
- Total Time: 20 minutes
- Yield: Serves 4
Description
Creamy and Healthy Tuna Pasta Salad is a delightful and nutritious dish that brings together the goodness of whole wheat pasta, fresh vegetables, and protein-packed tuna, all enveloped in a creamy avocado yogurt dressing. Perfect for summer picnics or quick weeknight dinners, this salad is not only visually appealing with its vibrant colors but also incredibly satisfying.
Ingredients
- 8 ounces Whole Wheat Penne
- 2–3 Celery Stalks (chopped)
- 1 Cup Frozen Green Peas (thawed)
- 6.7 ounces Tuna in Olive Oil (drained and flaked)
- 1 Avocado (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
- Kosher salt and pepper, to taste
Instructions
- Cook the whole wheat penne according to package directions until al dente, then drain and let cool.
- In a blender or food processor, combine the ripe avocado, Greek yogurt, dill, lemon juice, Dijon mustard, garlic cloves, chili flakes, salt, and pepper. Blend until smooth.
- In a large bowl, combine the cooled pasta with chopped celery, thawed peas, and flaked tuna.
- Pour the creamy dressing over the mixture and gently fold until everything is evenly coated.
- Serve chilled or at room temperature.
- Prep Time: 10 minutes
- Cook Time: 10 minutes
- Category: Salad
- Method: Mixing
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 serving
- Calories: 330
- Sugar: 3g
- Sodium: 420mg
- Fat: 12g
- Saturated Fat: 2g
- Unsaturated Fat: 9g
- Trans Fat: 0g
- Carbohydrates: 38g
- Fiber: 7g
- Protein: 22g
- Cholesterol: 40mg
