Creamy and Healthy Tuna Pasta Salad
Easy, creamy, and healthy tuna pasta salad is perfect for various occasions. Whether you’re planning a picnic, a quick lunch, or a family dinner, this dish fits seamlessly into any meal plan. The standout feature of this Creamy and Healthy Tuna Pasta Salad is its combination of fresh ingredients and a lighter avocado yogurt dressing that makes it both nutritious and satisfying.
Why You’ll Love This Recipe
- Quick to Prepare: This recipe can be made in just 25 minutes, making it an excellent option for busy days.
- Nutritious Ingredients: Packed with protein from tuna and healthy fats from avocado, this salad is both filling and beneficial for your health.
- Versatile Dish: Perfect as a main course or side dish, you can serve it warm or cold depending on your preference.
- Flavorful Dressing: The creamy avocado yogurt dressing adds a unique twist while keeping the dish light and refreshing.
- Easy to Customize: Feel free to add your favorite veggies or herbs to make it truly your own!
Tools and Preparation
Gathering the right tools will streamline your cooking process for this delicious pasta salad. Here are the essential items you’ll need:
Essential Tools and Equipment
- Large pot
- Colander
- Blender or food processor
- Large mixing bowl
- Spatula
Importance of Each Tool
- Large pot: Essential for boiling pasta evenly.
- Colander: Helps drain cooked pasta quickly without losing any pieces.
- Blender or food processor: Makes creating the creamy dressing a breeze.
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 & Vegetables
- 8 ounces Whole Wheat Penne (or gluten-free)
- 2-3 Celery Stalks (chopped)
- 1 Cup Frozen Green Peas (thawed)
Tuna & Garnish
- 6.7 ounces Tuna in Olive Oil (1 jar, drained and flaked)
- ½ Red Onion (thinly sliced, to garnish)
Dressing Ingredients
- 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.
- Drain the pasta 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 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 the dressing and adjust seasoning with kosher salt and pepper as needed.
Step 3: Combine Ingredients
- Pour the dressing over the cooled pasta.
- Stir in the chopped:
- 2-3 Celery Stalks
- 1 Cup Frozen Green Peas
- ½ Red Onion (thinly sliced)
- 6.7 ounces Tuna in Olive Oil
Step 4: Serve
- Mix everything together with a spatula until nicely coated.
- Divide into bowls 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 perfect for any occasion. Whether you’re serving it at a picnic, family gathering, or as a quick lunch, these serving suggestions will elevate your meal.
Serve with Fresh Greens
- Add a side of mixed greens to enhance the freshness of the salad.
- Drizzle with a light vinaigrette for extra flavor.
Pair with Whole Grain Bread
- Serve with slices of whole grain bread or rolls.
- This adds a hearty component to your meal and complements the salad perfectly.
Top with Extra Herbs
- Sprinkle some fresh dill or parsley on top for added flavor and presentation.
- This simple addition can make the dish more vibrant.
Accompany with Cheese
- Offer a side of cheese, such as feta or goat cheese.
- The creaminess will work well with the salad’s texture.
Enjoy as a Standalone Meal
- This salad makes for a filling main course on its own.
- Perfect for those busy days when you need something quick and satisfying.
How to Perfect Creamy and Healthy Tuna Pasta Salad
To make your creamy and healthy tuna pasta salad even better, consider these expert tips. Each suggestion can enhance flavor and texture, ensuring every bite is delicious.
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Choose ripe avocados – Using very ripe avocados will give your dressing an ultra-creamy consistency.
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Adjust seasoning – Always taste your dressing before mixing it into the pasta. Adjust salt, pepper, or lemon juice to suit your palate.
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Add crunch – For extra texture, consider adding chopped bell peppers or cucumbers alongside celery.
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Chill before serving – Allowing the salad to chill in the fridge for at least 30 minutes helps meld the flavors beautifully.
Best Side Dishes for Creamy and Healthy Tuna Pasta Salad
Pairing side dishes with creamy and healthy tuna pasta salad can create a well-rounded meal. Here are some excellent options to complement this dish:
- Garlic Bread – A crunchy garlic bread pairs nicely with the creamy pasta.
- Caprese Salad – Fresh tomatoes, mozzarella, and basil provide a refreshing contrast.
- Fruit Salad – A light fruit salad adds sweetness and balances out savory flavors.
- Roasted Vegetables – Seasonal roasted veggies bring warmth and depth to your spread.
- Chips or Veggie Sticks – Crunchy snacks like pita chips or carrot sticks can add fun textures.
- Coleslaw – A tangy coleslaw offers crispness that complements the softness of the pasta salad.
Common Mistakes to Avoid
Avoiding common mistakes can make your creamy and healthy tuna pasta salad even better.
- Skipping the cooling step: Allowing the pasta to cool before adding the dressing prevents it from becoming mushy. Always let it sit for a bit after draining.
- Ignoring seasoning: Taste your dressing before mixing it with the pasta. Adjust salt, pepper, or lemon juice as needed for a balanced flavor.
- Using overripe ingredients: While ripe avocados are essential, avoid using overly soft or brown ones. Fresh ingredients enhance the overall taste and texture.
- Overcooking the pasta: Follow the package instructions carefully to ensure al dente pasta. Overcooked pasta can become soggy in your salad.
- Neglecting garnish: A sprinkle of fresh dill or sliced red onion not only adds color but also enhances flavor. Don’t skip this final touch!
Storage & Reheating Instructions
Refrigerator Storage
- Store in an airtight container for up to 3 days.
- Keep the pasta salad separate from any additional garnishes until ready to serve.
Freezing Creamy and Healthy Tuna Pasta Salad
- It’s best not to freeze this dish, as freezing can change the texture of ingredients like yogurt and avocado.
Reheating Creamy and Healthy Tuna Pasta Salad
- Oven: Preheat to 350°F (175°C) and warm in an oven-safe dish for about 10–15 minutes.
- Microwave: Heat in short intervals of 30 seconds, stirring in between until warmed through.
- Stovetop: Place in a skillet over low heat, stirring gently until heated.
Frequently Asked Questions
Here are some common questions about creamy and healthy tuna pasta salad.
Can I customize my Creamy and Healthy Tuna Pasta Salad?
Absolutely! You can add ingredients like bell peppers, olives, or cherry tomatoes for extra flavor and nutrition.
How long does Creamy and Healthy Tuna Pasta Salad last?
It lasts up to 3 days when stored properly in the refrigerator.
What type of tuna should I use for this salad?
Opt for high-quality tuna packed in olive oil for a richer flavor and better texture.
Is this recipe gluten-free?
Yes, you can easily make it gluten-free by using gluten-free pasta options available at most stores.
Final Thoughts
This creamy and healthy tuna pasta salad is not only delicious but also versatile. You can easily customize it with different veggies or proteins based on your taste preferences. Give it a try for a quick meal that everyone will love!
Creamy and Healthy Tuna Pasta Salad
- Total Time: 25 minutes
- Yield: Serves 4
Description
Creamy and Healthy Tuna Pasta Salad is a quick, nutritious dish that’s perfect for any occasion, from picnics to family dinners. Featuring tender whole wheat penne, protein-packed tuna, and vibrant veggies, this salad is deliciously dressed in a creamy avocado yogurt blend that keeps it light yet satisfying.
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 (ripe)
- 1 Cup Plain Greek Yogurt
- ½ Lemon (juiced)
- 2 Tablespoons Chopped Fresh Dill
- 1 Tablespoon Dijon Mustard
- Salt and pepper to taste
Instructions
- Cook the Whole Wheat Penne according to package directions. Drain and let cool in a large bowl.
- 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.
- Pour the dressing over the cooled pasta. Add chopped celery, thawed green peas, sliced red onion, and flaked tuna. Gently mix until well combined.
- Serve chilled or at room temperature.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Category: Salad
- Method: Mixing
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 cup (240g)
- Calories: 320
- Sugar: 3g
- Sodium: 450mg
- Fat: 12g
- Saturated Fat: 2g
- Unsaturated Fat: 9g
- Trans Fat: 0g
- Carbohydrates: 38g
- Fiber: 8g
- Protein: 18g
- Cholesterol: 20mg
