Creamy and Healthy Tuna Pasta Salad
Easy, creamy, and healthy tuna pasta salad is a delightful dish perfect for any occasion. Whether you’re preparing a quick lunch, a potluck meal, or simply looking for a nutritious dinner option, this creamy and healthy tuna pasta salad has you covered. With its refreshing ingredients like peas and celery combined with a lighter avocado yogurt dressing, this recipe showcases the perfect balance of flavor and healthiness. Enjoy the convenience of making it ahead of time, as it can be stored in the fridge for later!
Why You’ll Love This Recipe
- Quick Preparation: This recipe takes only 25 minutes to prepare, making it an ideal choice for busy weeknights.
- Nutritious Ingredients: Packed with protein from tuna and fiber from whole wheat pasta and veggies, it’s a wholesome meal.
- Versatile Serving Options: Serve it as a main dish or side salad; it fits well in various meal settings.
- Deliciously Creamy: The avocado yogurt dressing gives a rich texture without the extra calories of traditional dressings.
- Kid-Friendly Flavor: Even picky eaters will love this flavorful pasta salad packed with familiar tastes.
Tools and Preparation
To make your creamy and healthy tuna pasta salad effortlessly, gather your tools beforehand. Each tool plays a vital role in ensuring that your cooking process is smooth.
Essential Tools and Equipment
- Large pot
- Colander
- Mixing bowl
- Blender or food processor
- Spatula
Importance of Each Tool
- Large pot: Essential for cooking pasta evenly and preventing sticking.
- Colander: Helps drain excess water from the cooked pasta quickly.
- Blender or food processor: Perfect for creating a smooth, creamy dressing in seconds.
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 and Vegetables
- 8 ounces Whole Wheat Penne (or gluten-free)
- 2-3 Celery Stalks (chopped)
- 1 Cup Frozen Green Peas (thawed)
Tuna
- 6.7 ounces Tuna in Olive Oil (1 jar, drained and flaked)
- ½ Red Onion (thinly sliced, to garnish)
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 of whole wheat penne according to package directions. Once cooked, drain the pasta using 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. This includes:
1. 1 avocado
2. 1 cup plain Greek yogurt
3. 2 tablespoons chopped fresh dill
4. Juice from ½ lemon
5. 1 tablespoon Dijon mustard
6. 1-2 minced garlic cloves
7. 1 teaspoon chili flakes
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 sauce over the cooled pasta. Stir in the chopped celery stalks, thawed green peas, thinly sliced red onion, and flaked tuna until everything is nicely coated.
Step 4: Serve
Mix gently with a spatula to ensure even distribution of all ingredients. Divide into bowls or plates and enjoy your delicious creamy and healthy tuna pasta salad!
How to Serve Creamy and Healthy Tuna Pasta Salad
Creamy and healthy tuna pasta salad is a versatile dish that can be enjoyed in various ways. Whether you’re serving it at a picnic or as a light lunch, these suggestions will enhance your dining experience.
As a Main Dish
- Pair with crusty bread for a satisfying meal.
- Serve on a bed of fresh greens for added crunch and nutrients.
In Lettuce Wraps
- Use large lettuce leaves to create refreshing wraps.
- Add extra toppings like avocado or cherry tomatoes for flavor.
As a Side Dish
- Serve alongside grilled chicken or fish for a balanced plate.
- Complement with roasted vegetables for a hearty addition.
For Meal Prep
- Portion into containers for easy grab-and-go lunches during the week.
- Add extra dressing just before serving to keep it fresh.
At Picnics or BBQs
- Pack in portable containers for outdoor events.
- Garnish with fresh dill or lemon wedges for an inviting touch.
How to Perfect Creamy and Healthy Tuna Pasta Salad
To make your creamy and healthy tuna pasta salad even better, consider these tips that will elevate its flavor and texture.
- Use ripe avocados: The creaminess of ripe avocados enhances the dressing, making it smoother.
- Chill before serving: Allowing the salad to chill in the fridge for at least 30 minutes helps the flavors meld together beautifully.
- Add seasonal veggies: Incorporate seasonal vegetables like bell peppers or cucumbers for added freshness and crunch.
- Experiment with herbs: Fresh herbs such as parsley or basil can add a delightful twist to the classic recipe.
- Adjust seasoning: Always taste before serving; you may want to add more lemon juice or salt according to your preference.
- Customize protein: Try substituting tuna with chickpeas or shredded chicken if desired, making it suitable for different dietary needs.
Best Side Dishes for Creamy and Healthy Tuna Pasta Salad
Creamy and healthy tuna pasta salad pairs wonderfully with several side dishes. Here are some great options to complement your meal:
- Garlic Bread: Toasted bread spread with garlic butter adds a delicious crunch.
- Caesar Salad: A classic Caesar salad provides crisp romaine and tangy dressing that balances the creamy pasta salad.
- Fruit Salad: A refreshing fruit salad adds sweetness and bright flavors that contrast well with the savory dish.
- Coleslaw: Crunchy coleslaw offers texture and can be made tangy with vinegar or creamy with mayonnaise.
- Roasted Vegetables: Seasonal roasted veggies provide earthy flavors that enhance your meal’s overall nutrition.
- Potato Chips: For a fun twist, serve crispy potato chips on the side for added crunch and flavor contrast.
Common Mistakes to Avoid
When making creamy and healthy tuna pasta salad, it’s easy to overlook some key details. Here are common mistakes to avoid for the best results.
- Skipping the Cooling Step: Not allowing the pasta to cool can lead to a soggy salad. Make sure to let your cooked penne cool completely before mixing it with the dressing.
- Neglecting Seasoning: Forgetting to season your dressing can leave your salad bland. Always taste and adjust with kosher salt and pepper before serving.
- Using Unripe Avocado: An avocado that isn’t ripe will not blend well, affecting the creaminess of your dressing. Choose a very ripe avocado for a smooth texture.
- Overcooking Pasta: Cooking your pasta too long can make it mushy. Follow package instructions closely for the perfect al dente texture.
- Ignoring Ingredient Quality: Using low-quality tuna or yogurt can impact flavor significantly. Opt for high-quality canned tuna in olive oil and plain Greek yogurt for the best taste.
- Not Adding Fresh Herbs: Skipping fresh dill can take away from the freshness of your salad. Always include fresh herbs for added flavor.
Storage & Reheating Instructions
Refrigerator Storage
- Store leftover creamy and healthy tuna pasta salad in an airtight container.
- It can be kept in the refrigerator for up to 3 days.
Freezing Creamy and Healthy Tuna Pasta Salad
- It is best not to freeze this salad as the texture may change once thawed.
- If you must freeze, use a freezer-safe container and consume within one month.
Reheating Creamy and Healthy Tuna Pasta Salad
- Oven: Preheat to 350°F (175°C), cover with foil, and heat until warm (about 15 minutes).
- Microwave: Use a microwave-safe dish, cover loosely, and heat in 30-second intervals until warmed through.
- Stovetop: Heat gently in a skillet over low heat, stirring frequently to prevent sticking.
Frequently Asked Questions
Here are some common questions about creamy and healthy tuna pasta salad that you might find helpful.
Can I customize creamy and healthy tuna pasta salad?
Yes! Feel free to add other vegetables like bell peppers or spinach for extra nutrition.
What type of tuna should I use?
For the best flavor, choose high-quality canned tuna packed in olive oil.
How long does creamy and healthy tuna pasta salad last?
It lasts up to 3 days in the fridge when stored properly in an airtight container.
Can I make this tuna pasta salad ahead of time?
Absolutely! It’s great for meal prep. Just store it in the fridge until you’re ready to serve.
Is this recipe suitable for gluten-free diets?
Yes! You can easily substitute whole wheat penne with gluten-free pasta without compromising taste.
Final Thoughts
Creamy and healthy tuna pasta salad is not only delicious but also versatile. You can customize it by adding different veggies or proteins based on your preferences. This recipe is perfect for meal prep or a quick weeknight dinner. Enjoy its creamy goodness while knowing it’s packed with nutrients!
Creamy and Healthy Tuna Pasta Salad
- Total Time: 25 minutes
- Yield: About 4 servings 1x
Description
Indulge in our creamy and healthy tuna pasta salad, a delightful dish that combines convenience with nutrition. This vibrant salad features whole wheat penne tossed with tender peas, crunchy celery, and generous chunks of tuna, all coated in a smooth avocado yogurt dressing. Not only is it quick to prepare—taking just 25 minutes—but it’s also versatile enough to serve as a main dish or a side.
Ingredients
- 8 ounces Whole Wheat Penne (or gluten-free)
- 6.7 ounces Tuna in Olive Oil (drained and flaked)
- 1 Cup Frozen Green Peas (thawed)
- 2–3 Celery Stalks (chopped)
- 1 Avocado (very ripe)
- 1 Cup Plain Greek Yogurt
- ½ Lemon (juiced)
- 1 Tablespoon Dijon Mustard
- 1–2 Garlic Cloves (minced)
- 2 Tablespoon Chopped Fresh Dill (plus more to garnish)
- 1 Teaspoon Chili Flakes (or to taste)
- Kosher salt and pepper, to taste
Instructions
- Cook the whole wheat penne according to package directions. Drain and let cool.
- In a blender or food processor, combine the avocado, Greek yogurt, dill, lemon juice, Dijon mustard, garlic, and chili flakes. Blend until smooth.
- In a large mixing bowl, combine the cooled pasta with chopped celery, thawed peas, and flaked tuna.
- Pour the dressing over the pasta mixture and stir gently until all ingredients are evenly coated.
- Serve immediately or refrigerate for at least 30 minutes to allow flavors to meld.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Category: Salad
- Method: Mixing
- Cuisine: American
Nutrition
- Serving Size: 1 cup (240g)
- Calories: 320
- Sugar: 4g
- Sodium: 360mg
- Fat: 15g
- Saturated Fat: 3g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 33g
- Fiber: 7g
- Protein: 24g
- Cholesterol: 30mg
