Easy, creamy, and healthy tuna pasta salad is perfect for any occasion. This dish combines the hearty flavors of chunky tuna, fresh vegetables, and a lighter avocado yogurt dressing that makes it stand out. Ideal for picnics, meal prep, or a quick lunch, this creamy and healthy tuna pasta salad offers a delightful balance of nutrition and taste.

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Why You’ll Love This Recipe

Quick to Prepare: This recipe comes together in just 25 minutes, making it an excellent choice for busy weeknights.
Nutritious Ingredients: Packed with whole wheat penne, peas, celery, and avocado yogurt dressing, it’s a wholesome meal option.
Versatile Dish: Enjoy it as a main course or a side dish at your next gathering or barbecue.
Delicious Flavor: The combination of chunky tuna and fresh herbs creates an irresistible flavor profile.
Meal Prep Friendly: Make it ahead of time and store it in the fridge for easy lunches throughout the week.

Tools and Preparation

Before diving into your creamy and healthy tuna pasta salad, gather your essential tools. Having the right equipment will streamline your cooking process.

Essential Tools and Equipment

Blender or food processor
Large pot
Colander
Mixing bowl
Spatula

Importance of Each Tool

Blender or food processor: Essential for creating a smooth dressing that binds all the ingredients together perfectly.
Large pot: Necessary for cooking the pasta; a larger pot helps avoid sticking during boiling.
Colander: Useful for draining the pasta effectively after cooking.
Mixing bowl: Provides ample space to combine all ingredients without spilling.

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 Pasta 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 Avocado Yogurt 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 using a colander. Set aside in a large mixing bowl to cool.

Step 2: Prepare the Dressing

Place all sauce/dressing ingredients into a blender or food processor:
1. Add 1 Avocado,
2. 1 Cup Plain Greek Yogurt,
3. 2 Tablespoon Chopped Fresh Dill,
4. ½ Lemon,
5. 1 Tablespoon Dijon Mustard,
6. 1 Teaspoon Chili Flakes,
7. 1-2 Garlic Cloves.

Pulse until smooth and well combined. Taste and adjust seasoning by adding kosher salt and pepper as needed.

Step 3: Combine Ingredients

Pour the sauce over the cooled pasta in your mixing bowl. Stir in:
– Chopped 2-3 Celery Stalks
– Thawed 1 Cup Frozen Green Peas
– Thinly sliced ½ Red Onion
– Flaked 6.7 ounces Tuna in Olive Oil

Step 4: Serve

Mix everything with a spatula until nicely coated with the dressing. Divide into bowls and 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 elevate your meal experience. This dish is not only delicious but also versatile, making it perfect for various occasions. Here are some creative serving suggestions to enhance your dining experience.

In a Lettuce Wrap

Crisp lettuce leaves make a refreshing base for the pasta salad. Just scoop some salad into the leaves and enjoy a light, crunchy bite.

As a Sandwich Filling

Spread the tuna pasta salad between slices of whole grain bread for a hearty sandwich. Add some fresh veggies like spinach or tomato for extra flavor.

With Crackers

Serve the salad alongside whole grain crackers for a satisfying snack or appetizer. The crunch of the crackers complements the creaminess of the salad perfectly.

On a Bed of Greens

Place the pasta salad atop mixed greens for an elegant presentation. Drizzle with extra lemon juice or olive oil for added zest.

How to Perfect Creamy and Healthy Tuna Pasta Salad

Perfecting your Creamy and Healthy Tuna Pasta Salad can make all the difference in taste and texture. Here are some useful tips to ensure your dish stands out.

Use ripe avocados – A very ripe avocado will yield a creamier dressing that enhances overall flavor.
Adjust seasoning – Taste your dressing before mixing it into the pasta. Adjust salt, pepper, and lemon juice as needed.
Let it chill – Allowing your salad to chill in the fridge for about 30 minutes helps flavors meld together beautifully.
Mix just before serving – To maintain freshness, mix in the dressing right before serving, especially if you’re preparing it ahead of time.

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 great options that complement this dish perfectly.

Garlic Bread – Toasted garlic bread adds a crunchy texture that pairs well with creamy pasta salads.
Steamed Broccoli – Lightly steamed broccoli brings color and nutrients, balancing out the meal.
Fruit Salad – A refreshing fruit salad provides sweetness that contrasts nicely with savory flavors.
Roasted Vegetables – Seasoned roasted vegetables add depth and make for a hearty accompaniment.
Cucumber Salad – A light cucumber salad offers freshness and crunch, enhancing your dining experience.
Quinoa Pilaf – Fluffy quinoa pilaf is nutritious and filling, making it an excellent side dish option.
Potato Wedges – Crispy potato wedges bring comfort food vibes to your table while complementing the pasta’s creaminess.
Coleslaw – A tangy coleslaw adds crunch and brightness, balancing out the richness of the tuna pasta salad.

Common Mistakes to Avoid

When making a creamy and healthy tuna pasta salad, certain slip-ups can affect the taste and texture. Here are some common mistakes to avoid.

Ignoring Ingredient Quality – Using low-quality tuna or expired ingredients can diminish flavor. Always choose fresh, high-quality tuna packed in olive oil for the best results.
Overcooking Pasta – Overcooked pasta becomes mushy and unappealing. Follow package instructions closely to ensure your pasta retains that perfect al dente bite.
Skipping Seasoning – Neglecting to season your dish will lead to bland flavors. Don’t forget to add salt, pepper, and adjust spices according to your taste preferences.
Not Chilling Before Serving – Serving this salad warm can alter its creamy texture. Refrigerate before serving to enhance the flavors and achieve a refreshing dish.
Forgetting Garnishes – Skipping garnishes like fresh dill or red onion can make your dish less visually appealing. A simple garnish adds color and a burst of freshness.

Storage & Reheating Instructions

Refrigerator Storage

Store in an airtight container for up to 3 days.
Keep it in the main compartment of the fridge, not the door, for optimal freshness.

Freezing Creamy and Healthy Tuna Pasta Salad

This salad is best enjoyed fresh but can be frozen for up to 1 month.
If freezing, use a freezer-safe container and leave some space for expansion.

Reheating Creamy and Healthy Tuna Pasta Salad

Oven – Preheat to 350°F (175°C). Bake covered for about 15 minutes until warmed through.
Microwave – Heat in short bursts of 30 seconds, stirring in between until hot.
Stovetop – Warm over low heat on the stovetop, adding a splash of water if needed to maintain creaminess.

Frequently Asked Questions

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

Can I use any type of pasta?

Absolutely! While whole wheat penne is recommended for health benefits, feel free to substitute with gluten-free or any pasta of your choice.

How can I customize my creamy and healthy tuna pasta salad?

You can add various vegetables such as bell peppers or cucumbers. You may also include hard-boiled eggs or substitute tuna with chicken for variation.

Is this recipe suitable for meal prep?

Yes! This creamy and healthy tuna pasta salad is perfect for meal prep. Just store it in portioned containers for quick meals throughout the week.

What should I serve with creamy and healthy tuna pasta salad?

This dish pairs well with crusty bread, a side of fruit, or a light green salad for a complete meal experience.

Final Thoughts

The creamy and healthy tuna pasta salad is not only delightful but also offers flexibility in ingredients. It’s an excellent choice for quick meals or gatherings. Feel free to customize it with your favorite veggies or proteins. Try this recipe today – you won’t be disappointed!

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Creamy and Healthy Tuna Pasta Salad

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Author: Ana
Total Time: 25 minutes
Yield: Serves 4

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Description

Creamy and Healthy Tuna Pasta Salad is a delightful blend of nutritious ingredients, perfect for any occasion. This vibrant dish features protein-packed tuna, fresh vegetables, and a creamy avocado yogurt dressing that elevates the flavors while keeping it light. Whether you’re looking for a quick lunch option, a meal prep solution, or something to impress at your next gathering, this pasta salad has you covered. With its balance of taste and nutrition, it’s a satisfying choice that everyone will love.

Ingredients

Scale

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
½ Lemon (juiced)
1 Tablespoon Dijon Mustard
1–2 Garlic Cloves (minced)

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Instructions

Cook the Whole Wheat Penne according to package directions. Drain and let cool in a large mixing bowl.
In a blender, combine the avocado, Greek yogurt, dill, lemon juice, Dijon mustard, garlic cloves, chili flakes, salt, and pepper. Blend until smooth.
Pour the dressing over the cooled pasta. Add chopped celery, thawed peas, sliced red onion, and flaked tuna. Stir gently to combine.
Serve immediately or chill for about 30 minutes before serving for enhanced flavors.

Prep Time: 15 minutes
Cook Time: 10 minutes
Category: Main
Method: Mixing
Cuisine: American