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Creamy Healthy Tuna Pasta Salad Recipe

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4.4 from 16 reviews

This Creamy Healthy Tuna Pasta Salad is a nutritious and delicious meal featuring whole wheat pasta, tender flaked tuna, vibrant vegetables, and a creamy Greek yogurt-based dressing. Perfect for a light lunch or a refreshing dinner, this salad is packed with protein and fiber, offering a balanced flavorful dish that can be made ahead and enjoyed chilled.

Ingredients

Pasta and Vegetables

  • 375 g whole wheat rotini pasta
  • 1/2 cup chopped cucumber
  • 1/2 cup chopped celery
  • 1 cup chopped red bell pepper
  • 1 cup cooked frozen peas

Protein

  • 1 (12 oz.) can flaked white tuna, drained

Dressing

  • 1 cup plain Greek yogurt
  • 1/2 cup light mayonnaise
  • 2 tsp lemon juice
  • 1 tsp Dijon mustard
  • 1/4 cup chopped fresh dill
  • 1 tsp garlic powder
  • 1/2 tsp salt
  • 1/2 tsp pepper

Instructions

  1. Cook the pasta: In a large pot, bring generously salted water to a rolling boil. Add whole wheat pasta and cook according to package directions until al dente — firm to the bite but not mushy.
  2. Drain and cool pasta: Drain the cooked pasta thoroughly in a colander. Rinse under cold running water to stop cooking, remove excess starch, and cool completely. Drain well and optionally drizzle with 1 teaspoon olive oil to prevent sticking. Set aside.
  3. Prepare the ingredients: Drain and flake the canned tuna into a medium bowl. Finely dice celery, red bell pepper, and cucumber. Thaw frozen peas and finely chop fresh dill.
  4. Make the dressing: In a large mixing bowl, combine Greek yogurt, light mayonnaise, Dijon mustard, lemon juice, garlic powder, salt, and pepper. Whisk vigorously until smooth. Adjust consistency with 1-2 tablespoons of milk or water if needed.
  5. Combine salad ingredients: Add cooled pasta, flaked tuna, diced celery, red bell pepper, cucumber, thawed peas, and chopped dill to the dressing bowl.
  6. Toss the salad: Gently but thoroughly toss all ingredients until every piece is evenly coated with the dressing. Taste and adjust seasonings if needed.
  7. Chill before serving: Cover the salad tightly and refrigerate for 1-2 hours or overnight to let flavors meld. Stir before serving and thin with extra milk or water if too thick.
  8. Store leftovers: Keep leftover salad in an airtight container in the refrigerator for 3-4 days for optimal freshness.

Notes

  • Use whole wheat pasta for added fiber and nutrients.
  • Adjust dressing thickness by adding milk or water to suit your preference.
  • Substitute light mayonnaise with avocado mayo for a healthier fat option.
  • For extra crunch, add chopped celery just before serving.
  • This salad is best served chilled and allows the flavors to develop when refrigerated overnight.

Find it online: https://hotsavors.com/creamy-healthy-tuna-pasta-salad-recipe/