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If you’re searching for a dish that’s both nourishing and bursting with flavor, this Creamy and Healthy Tuna Pasta Salad Recipe is an absolute gem. It perfectly balances hearty whole wheat pasta with the fresh crunch of celery and peas, all tied together by a luscious avocado and Greek yogurt dressing that’s creamy without the heaviness of mayo. Tuna lends its savory richness while fresh dill and a hint of chili flakes add just the right pop of brightness and warmth. Whether you need a quick lunch, a satisfying side, or something to impress at a gathering, this vibrant salad has you covered with wholesome ingredients and bold taste in every bite.
Ingredients You’ll Need
Gathering your ingredients for this salad is a breeze, and each one plays a crucial role in creating the perfect harmony of taste, texture, and color. From the nutty notes of whole wheat pasta to the creamy silkiness of avocado in the dressing, every element contributes to making this salad deliciously unique and irresistibly fresh.
- Whole Wheat Penne (8 ounces): Provides a nutty base with a satisfying bite and fiber-packed goodness.
- Celery Stalks (2-3, chopped): Adds a bright crunch and freshness that wakes up the palate.
- Frozen Green Peas (1 cup, thawed): Sweet pops of color and a tender burst that balances the textures.
- Tuna in Olive Oil (6.7 ounces, drained and flaked): Delivers lean protein and savory depth with a subtle olive oil richness.
- Avocado (1 ripe): Creamy and rich, it forms the luscious base of the dressing and keeps things healthy.
- Plain Greek Yogurt (1 cup): Adds tanginess and protein while keeping the dressing smooth and light.
- Lemon Juice (from ½ lemon): Brings a fresh, zesty brightness to the dressing, balancing the creamy elements.
- Chopped Fresh Dill (2 tablespoons): Infuses an herby, slightly citrusy note that lifts the whole salad.
- Dijon Mustard (1 tablespoon): Adds a touch of sharpness and complex flavor to the dressing.
- Garlic Cloves (1-2, minced): Provides aromatic warmth and a savory kick.
- Chili Flakes (1 teaspoon): Offers a gentle heat that rounds out the flavors beautifully.
- Kosher Salt and Pepper (to taste): Essential seasonings that bring all the ingredients together in harmony.
How to Make Creamy and Healthy Tuna Pasta Salad Recipe
Step 1: Cook the Whole Wheat Penne
Begin by cooking your whole wheat penne according to the package instructions until it’s perfectly al dente. This ensures the pasta holds its shape and delivers that satisfying chew without becoming mushy. Once cooked, drain the pasta and set it aside to cool. Cooling the pasta is important so that when it meets the dressing, it stays firm and absorbs the flavors nicely without getting soggy.
Step 2: Whip Up the Creamy Dressing
Next, pop the ripe avocado, Greek yogurt, fresh dill, lemon juice, Dijon mustard, minced garlic, chili flakes, salt, and pepper into a blender or food processor. Blend until smooth and velvety—the avocado creates a naturally creamy texture without heaviness, while the Greek yogurt adds tang and lightness. This dressing is the heart of the dish, delivering a fresh, healthy creaminess that complements the tuna and veggies perfectly.
Step 3: Combine the Salad Ingredients
In a large bowl, toss together the cooled pasta, chopped celery, thawed green peas, and flaked tuna. This colorful combination brings crunch, sweetness, and protein to the mix, setting the stage for the dressing to shine and bind everything harmoniously. Make sure your tuna is nicely flaked to spread its flavor throughout the dish with every forkful.
Step 4: Dress and Toss Gently
Pour the luscious avocado yogurt dressing over your pasta mixture and gently fold everything together. The goal is a light, even coating that brings all components to life without breaking down the ingredients. The result is a beautifully balanced salad that’s creamy, fresh, and packed with layers of flavor and texture.
Step 5: Chill and Serve
For best results, serve the salad immediately or refrigerate it for at least 30 minutes to let the flavors meld and deepen. Chilling also helps the dressing to firm up a bit, giving you that refreshing cold bite that’s perfect on warmer days or whenever you want a cool, satisfying meal.
How to Serve Creamy and Healthy Tuna Pasta Salad Recipe
Garnishes
Elevate your Creamy and Healthy Tuna Pasta Salad Recipe with a sprinkle of extra fresh dill or a few lemon zest curls. A tiny handful of toasted pine nuts or chopped toasted almonds adds a delightful crunch and subtle nuttiness, while a drizzle of high-quality extra virgin olive oil can enhance the creamy dressing’s flavor even more.
Side Dishes
This salad shines as a stand-alone light lunch or dinner but can also pair beautifully with crisp green salads, crusty whole grain bread, or grilled vegetables. For a more substantial meal, serve alongside roasted sweet potatoes or a simple tomato and cucumber salad dressed with a splash of balsamic vinegar.
Creative Ways to Present
For a fun twist, spoon your Creamy and Healthy Tuna Pasta Salad Recipe into lettuce cups or use it as a filling in whole wheat pita pockets. It also makes a fantastic topping for crackers or toasted bread as a healthy appetizer. Presentation matters—vibrant bowls or clear glass dishes can beautifully showcase the salad’s colorful ingredients, tempting everyone at the table.
Make Ahead and Storage
Storing Leftovers
Store leftover salad in an airtight container in the refrigerator for up to 2 days. Because of the fresh avocado dressing, it’s best enjoyed sooner rather than later to maintain the creaminess and fresh flavors. Give it a gentle stir before serving to re-incorporate any dressing that may have settled.
Freezing
This salad isn’t ideal for freezing due to the avocado and Greek yogurt dressing, which can separate and become watery upon thawing. Instead, enjoy it fresh for the best texture and flavor experience.
Reheating
This salad is best served cold or at room temperature, so reheating is not recommended. If you wish, you can let refrigerated salad come to room temperature before enjoying to mellow the flavors and soften the chill.
FAQs
Can I use regular pasta instead of whole wheat?
Absolutely! While whole wheat adds extra fiber and a nuttier taste, regular pasta works well and can make the salad a bit lighter in texture if preferred.
Is it possible to make this recipe dairy-free?
Yes, you can substitute the Greek yogurt with a dairy-free yogurt alternative like coconut or almond-based yogurt. Just choose a plain, unsweetened variety to keep the flavor balanced.
How can I make this salad more filling?
Adding extra protein like boiled eggs or chickpeas can boost satiety. You could also double the tuna or toss in some diced roasted chicken for a heartier meal.
Can I prepare this salad in advance for a picnic?
Yes, prepare the salad a few hours ahead and keep it chilled in a cooler. Just toss gently once more before serving to refresh the dressing coating.
What’s the best way to adjust the spice level?
The chili flakes add a subtle heat, but you can easily reduce or omit them if you prefer a milder flavor. Alternatively, add a pinch of cayenne or fresh chopped jalapeño for more kick.
Final Thoughts
This Creamy and Healthy Tuna Pasta Salad Recipe isn’t just a dish; it’s a celebration of fresh, wholesome ingredients coming together in the most delightful way. I genuinely love serving this to friends and family because it’s simple, satisfying, and feels like a little healthy indulgence. Give it a try—you’ll find it’s one of those recipes that soon becomes a beloved classic in your kitchen too!
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Print
Creamy and Healthy Tuna Pasta Salad Recipe
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Total Time: 25 minutes
- Yield: 4 servings
- Category: Salad
- Method: Blending
- Cuisine: American
- Diet: Low Fat
Description
This Creamy and Healthy Tuna Pasta Salad is a quick and nutritious dish that combines whole wheat penne with fresh vegetables, flaked tuna, and a creamy avocado yogurt dressing. Packed with protein and fiber, it’s perfect for a light lunch or a satisfying side dish, ready in just 25 minutes.
Ingredients
Salad 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
Dressing Ingredients
- 1 ripe Avocado
- 1 cup Plain Greek Yogurt
- ½ Lemon, juiced
- 2 tablespoons Chopped Fresh Dill
- 1 tablespoon Dijon Mustard
- 1–2 Garlic Cloves, minced
- 1 teaspoon Chili Flakes
- Kosher salt and pepper, to taste
Instructions
- Cook the Pasta: Bring a large pot of salted water to a boil. Add the whole wheat penne and cook according to package directions until al dente. Drain well and set aside to cool.
- Make the Dressing: In a blender or food processor, combine the ripe avocado, plain Greek yogurt, chopped fresh dill, lemon juice, Dijon mustard, minced garlic cloves, chili flakes, kosher salt, and pepper. Blend the mixture until it is completely smooth and creamy.
- Combine Salad Ingredients: In a large mixing bowl, add the cooled penne pasta, chopped celery stalks, thawed green peas, and flaked tuna. Toss these ingredients gently to mix them evenly.
- Add the Dressing: Pour the prepared avocado yogurt dressing over the pasta mixture. Gently fold everything together until all ingredients are well coated with the dressing.
- Chill and Serve: Serve the salad immediately for a fresh taste or refrigerate it for at least 30 minutes to allow the flavors to develop more deeply. Serve cold or at room temperature as desired.
Notes
- For extra crunch, add chopped walnuts or almonds.
- You can substitute frozen peas with fresh peas when in season.
- If you prefer a spicier salad, increase the chili flakes to taste.
- This salad keeps well in the refrigerator for up to 2 days.
- Use low-fat Greek yogurt to reduce calories further.
