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Creamy Healthy Tuna Pasta Salad

Delicious Creamy Healthy Tuna Pasta Salad for Quick Meals

Enjoy this Creamy Healthy Tuna Pasta Salad, a quick and delicious way to indulge in a protein-packed meal with vibrant veggies.
Prep Time 10 minutes
Cook Time 10 minutes
Chilling Time 30 minutes
Total Time 50 minutes
Servings: 4 servings
Course: Salads
Cuisine: Mediterranean
Calories: 350

Ingredients
  

For the Pasta
  • 8 oz Whole Wheat Rotini Pasta Can substitute with fusilli or penne.
For the Veggies
  • 1 cup Chopped Cucumber Zucchini can be used as an alternative.
  • 1 cup Chopped Celery Bell peppers can be a colorful replacement.
  • 1 cup Chopped Red Bell Pepper Sliced cherry tomatoes can brighten it up.
  • 1 cup Cooked Frozen Peas Fresh peas work beautifully too.
For the Protein
  • 2 cans Canned Flaked Tuna Canned salmon or chickpeas are great substitutions.
For the Creamy Dressing
  • 1 cup Plain Greek Yogurt Regular yogurt can substitute but thinner.
  • 1/2 cup Light Mayonnaise Can increase Greek yogurt for a lighter option.
  • 2 tbsp Lemon Juice Apple cider vinegar makes for a tangy alternative.
  • 1 tbsp Dijon Mustard Yellow mustard offers a milder flavor.
  • 1 tbsp Chopped Fresh Dill Parsley can be used if dill is out.
  • 1 tsp Garlic Powder Fresh minced garlic gives a bolder taste.
  • to taste Salt and Pepper Adjust according to preference.

Equipment

  • Large Pot
  • colander
  • mixing bowl
  • Whisk
  • spatula

Method
 

Cooking and Mixing
  1. Begin by bringing a large pot of salted water to a rolling boil. Add the whole wheat rotini pasta and cook according to package instructions, usually about 8-10 minutes, until al dente. Once done, drain the pasta in a colander and rinse it under cold water.
  2. In a large mixing bowl, combine your cooled rotini pasta with chopped cucumber, celery, red bell pepper, cooked frozen peas, and canned flaked tuna. Use a spatula to gently fold the ingredients together.
  3. In a separate small bowl, whisk together the plain Greek yogurt, light mayonnaise, fresh lemon juice, and Dijon mustard until smooth and creamy.
  4. Stir in chopped fresh dill, garlic powder, salt, and pepper to taste into the dressing until all spices are well incorporated.
  5. Pour the dressing over the pasta and vegetable mixture. Gently toss everything together until each piece is well-coated with the creamy dressing.
  6. Cover the bowl with plastic wrap or a lid and refrigerate the salad for 20-30 minutes.
  7. Once chilled, give the salad a gentle toss before serving and garnish with extra fresh dill or a squeeze of lemon juice if desired.

Nutrition

Serving: 1servingCalories: 350kcalCarbohydrates: 40gProtein: 25gFat: 10gSaturated Fat: 2gPolyunsaturated Fat: 2gMonounsaturated Fat: 4gCholesterol: 30mgSodium: 500mgPotassium: 500mgFiber: 6gSugar: 3gVitamin A: 500IUVitamin C: 20mgCalcium: 150mgIron: 2mg

Notes

Prepare your pasta and chop veggies in advance for fresher assembly. If the dressing seems too thick, add more Greek yogurt or lemon juice. Allow the salad to chill to enhance flavor melding.

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