Easy, creamy, and healthy tuna pasta salad is a delightful dish perfect for any occasion. This Creamy and Healthy Tuna Pasta Salad combines tender whole wheat penne with fresh peas, crunchy celery, and plenty of flaky tuna. The standout feature is its simple avocado yogurt dressing that adds a rich creaminess without the guilt. This salad is not only great as a main course but also works well for potlucks, picnics, or quick weeknight dinners.

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Why You’ll Love This Recipe

Quick to Prepare: With only 10 minutes of prep time and 15 minutes of cooking, you can have this dish ready in no time.
Nutritious Ingredients: Packed with protein from tuna and healthy fats from avocado and yogurt, this salad keeps you feeling full.
Versatile Meal Option: Serve it as a main course, side dish, or even in wraps for lunch.
Customizable Flavors: Feel free to add or substitute your favorite veggies to make it your own.
Great for Meal Prep: This salad holds well in the fridge, making it perfect for meal prepping lunches for the week.

Tools and Preparation

To make this creamy and healthy tuna pasta salad, you’ll need some essential kitchen tools. Having the right equipment ensures smooth preparation and great results.

Essential Tools and Equipment

Blender or Food Processor
Large Pot
Colander
Mixing Bowl
Spatula

Importance of Each Tool

Blender or Food Processor: Essential for making the creamy avocado yogurt dressing quickly.
Large Pot: Needed to boil the pasta efficiently without overcrowding.
Colander: Helps drain excess water from the cooked pasta to prevent sogginess.
Mixing Bowl: Ideal for combining all ingredients while ensuring even distribution of flavors.

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)

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)

Seasoning

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 it aside in a large bowl to cool.

Step 2: Prepare the Dressing

Place all sauce/dressing ingredients into a blender or food processor:
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 (minced)
Pulse until smooth and well combined.
Taste the dressing and adjust seasoning as needed with kosher salt and pepper.

Step 3: Combine Ingredients

Pour the prepared dressing over the cooled pasta.
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: Mix Well

Use a spatula to mix everything until nicely coated with dressing.
Divide into bowls or serve on plates; enjoy your 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 many ways. Whether you serve it as a light lunch or dinner option, it’s sure to please everyone at the table.

As a Standalone Meal

This salad is filling and nutritious enough to be served on its own. Enjoy it fresh for lunch or dinner.

In Lettuce Wraps

For a low-carb option, spoon the tuna pasta salad into large lettuce leaves. This makes for a fun, crunchy wrap.

With Crackers

Pair the salad with whole grain crackers for a satisfying snack or appetizer. The crunch of the crackers complements the creaminess of the salad.

As a Sandwich Filling

Spread the tuna pasta salad on whole grain bread or a baguette for a delicious sandwich. Add some extra greens for added crunch.

On a Bed of Greens

Serve the pasta salad over mixed greens for an elegant presentation. Drizzle with olive oil and vinegar for extra flavor.

With Avocado Slices

Top the salad with fresh avocado slices for added creaminess and healthy fats. This enhances both flavor and nutrition.

How to Perfect Creamy and Healthy Tuna Pasta Salad

To ensure your creamy and healthy tuna pasta salad is always delicious, consider these tips.

Use Ripe Avocados: Ripe avocados create a smoother dressing, enhancing the overall creaminess of your pasta salad.
Adjust Seasonings: Taste as you go! Feel free to add more lemon juice, salt, or pepper according to your preference.
Chill Before Serving: Letting the salad sit in the refrigerator for about 30 minutes helps meld flavors together beautifully.
Incorporate Fresh Herbs: Adding fresh herbs like parsley or basil can elevate the taste profile of your dish.
Add Protein: If you want an extra protein boost, mix in some cooked chicken or chickpeas along with the tuna.
Try Different Vegetables: Experiment with other veggies such as bell peppers or cucumbers to add color and crunch.

Best Side Dishes for Creamy and Healthy Tuna Pasta Salad

Complementing your creamy and healthy tuna pasta salad with side dishes can enhance your meal experience. Here are some excellent choices:

Garlic Bread: A crunchy garlic bread pairs well with the creamy texture of the tuna pasta salad, perfect for soaking up any extra dressing.
Crispy Roasted Vegetables: Roasted seasonal vegetables add delightful flavor contrasts while keeping your meal healthy.
Fruit Salad: A refreshing fruit salad balances out the savory notes of the pasta salad, providing a sweet finish to your meal.
Coleslaw: A tangy coleslaw adds crunch and acidity that complements the rich flavors of the tuna pasta salad nicely.
Quinoa Salad: A light quinoa salad can offer additional nutrients while providing a different texture alongside your dish.
Pickled Veggies: Serve pickled vegetables on the side for an acidic touch that cuts through the creaminess of the main dish.
Sweet Potato Fries: Baked sweet potato fries offer sweetness and crunch, making this combo both satisfying and nutritious.
Corn on the Cob: Grilled or boiled corn on the cob is a classic side that pairs well with almost any summer dish, including this pasta salad.

Common Mistakes to Avoid

Making a creamy and healthy tuna pasta salad is simple, but avoiding common mistakes can elevate your dish.

Using the wrong pasta type: Choosing regular pasta instead of whole wheat or gluten-free can affect texture and nutrition. Opt for whole wheat penne for added fiber and flavor.
Overcooking the pasta: Overcooked pasta becomes mushy and unappealing. Always follow package instructions and aim for al dente.
Neglecting seasoning: Skipping salt and pepper can lead to bland flavors. Season the dressing well, as it enhances the overall taste of the salad.
Not adjusting the dressing: If your dressing is too thick, it may not coat the pasta evenly. Thin it out with a little water or lemon juice until you achieve a creamy consistency.
Forgetting to chill: Serving the salad warm can diminish its refreshing quality. Allow it to chill in the fridge before serving for optimal taste.

Storage & Reheating Instructions

Refrigerator Storage

Store in an airtight container for up to 3 days.
Keep it chilled at all times to maintain freshness.

Freezing Creamy and Healthy Tuna Pasta Salad

Freeze in a freezer-safe container for up to 2 months.
Thaw overnight in the refrigerator before serving.

Reheating Creamy and Healthy Tuna Pasta Salad

Oven: Preheat oven to 350°F (175°C). Spread on a baking sheet and heat for about 10 minutes, stirring halfway through.
Microwave: Heat in short intervals, stirring between each, until warmed through. Be careful not to overheat.
Stovetop: Warm gently in a pan over low heat, adding a splash of water if needed to loosen it up.

Frequently Asked Questions

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

What makes this creamy and healthy tuna pasta salad special?

This dish combines nutritious ingredients like whole wheat penne, fresh vegetables, and a light avocado yogurt dressing, making it both satisfying and wholesome.

Can I customize the ingredients?

Absolutely! You can add extra vegetables like bell peppers or swap tuna for chicken or chickpeas based on your preferences.

How do I make this recipe vegetarian?

To make a vegetarian version of creamy and healthy tuna pasta salad, simply replace tuna with chickpeas or any other plant-based protein.

How long does this salad last in the fridge?

Creamy and healthy tuna pasta salad will last up to 3 days when stored properly in an airtight container in the refrigerator.

Final Thoughts

This creamy and healthy tuna pasta salad is not only delicious but also versatile. You can easily customize it with your favorite ingredients or seasonal vegetables. It’s perfect for meal prep or as a refreshing side dish at gatherings. Give it a try; you’ll love how easy it is to whip up!

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Creamy and Healthy Tuna Pasta Salad

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Author: Tina
Total Time: 25 minutes
Yield: Serves approximately 4 people 1x

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Description

Creamy and Healthy Tuna Pasta Salad is a delightful, nutritious dish perfect for any occasion. Combining tender whole wheat penne with fresh peas, crunchy celery, and flaky tuna, this salad is elevated by a light avocado yogurt dressing that delivers creaminess without sacrificing health. Ideal as a main course or a side dish at potlucks and picnics, this recipe is quick to prepare, customizable, and makes for an excellent meal prep option. Whether enjoyed on its own or as part of a wrap or sandwich, this refreshing salad is bound to please.

Ingredients

Scale

8 ounces whole wheat penne
6.7 ounces tuna in olive oil
1 ripe avocado
1 cup plain Greek yogurt
2–3 celery stalks (chopped)
1 cup frozen green peas (thawed)
Fresh dill
Lemon juice
Dijon mustard
Garlic cloves

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Instructions

Cook the whole wheat penne according to package directions. Drain and let cool.
In a blender, combine the avocado, Greek yogurt, dill, lemon juice, Dijon mustard, garlic cloves, 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 until well combined.

Prep Time: 10 minutes
Cook Time: 15 minutes
Category: Salad
Method: No Cooking
Cuisine: Mediterranean