Creamy and Healthy Tuna Pasta Salad
User Reviews
4.9
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Prep Time
10 mins
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Cook Time
15 mins
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Total Time
25 mins
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Servings
4
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Calories
426 kcal
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Course
Main Course, Salad
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Cuisine
American
Creamy and Healthy Tuna Pasta Salad
Description
The recipe for Creamy and Healthy Tuna Pasta Salad uses cooked whole wheat penne as the base, topped with a smooth dressing made by blending ripe avocado, plain Greek yogurt, fresh dill, lemon juice, Dijon mustard, minced garlic, and chili flakes. This creamy dressing clings to the pasta, accented by chopped celery stalks and thawed green peas for crunch and a touch of sweetness. Flaked tuna packed in olive oil adds protein and richness. Thinly sliced red onion serves as a garnish, contributing a mild sharpness. The chili flakes provide a subtle heat without overpowering the fresh, herbaceous notes.
The textures come together with the creamy sauce balancing the tender pasta and crunchy vegetables, while the tuna adds a meaty element. The dressing is both flavorful and wholesome thanks to avocado and yogurt. Stirring all ingredients gently ensures every bite is evenly coated.
This salad suits casual lunches or light dinners, easily served chilled or at room temperature. The combination of protein, vegetables, and whole grain pasta makes it convenient and balanced. The use of whole wheat penne also adds fiber and a slightly nutty taste.
To avoid overcooking, rinse the cooked pasta with cold water to prevent it from continuing to soften. Use only ripe avocados for the dressing to ensure smoothness and flavor. Adjust seasonings to taste, and feel free to substitute plain yogurt if Greek yogurt is unavailable.
Ingredients
- 8 ounces whole wheat penne or gluten-free
- 2-3 celery chopped, stalks
- 1 Cup green peas thawed, frozen
- 6.7 ounces tuna 1 jar, drained and flaked, in olive oil
- ½ red onion thinly sliced, to garnish
For the creamy sauce/dressing:
- 1 avocado very ripe
- 1 Cup yogurt plain, Greek
- 2 Tablespoon dill plus more to garnish, chopped, fresh
- ½ lemon juiced
- 1 Tablespoon Dijon mustard
- 1-2 garlic minced, cloves
- 1 Teaspoon chili flakes or to taste
- kosher salt to taste
- black pepper to taste
Instructions
- Cook the 8 ounces Whole Wheat Penne according to package directions, then drain and set aside in a large bowl to cool.
- Place all sauce/dressing ingredients into a blender or food processor. This will be the 1 Avocado1 Cup Plain Greek Yogurt, 2 Tablespoon Chopped Fresh Dill, ½ Lemon, 1 Tablespoon Dijon Mustard, 1 Teaspoon Chili Flakes, and 1-2 Garlic Cloves. Pulse until smooth and well combined. Taste and adjust the seasoning. Add Kosher salt and pepper, to taste as needed.
- Pour the sauce over the pasta, and stir in the chopped 2-3 Celery Stalks, 1 Cup Frozen Green Peas, ½ Red Onion (thinly sliced), and 6.7 ounces Tuna in Olive Oil.
- Mix with a spatula until nicely coated. Divide into bowls and enjoy!
Notes
- Rinse cooked pasta with cold water to stop further cooking and prevent mushiness.
- Use very ripe avocados to achieve a smooth, creamy dressing texture.
- Plain yogurt can be used as an alternative to Greek yogurt as preferred.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 426 kcal
% Daily Value*
| Calories | 426kcal | 21% |
| Carbohydrates | 49g | 16% |
| Protein | 28g | 56% |
| Fat | 13g | 20% |
| Saturated Fat | 2g | 10% |
| Cholesterol | 17mg | 6% |
| Sodium | 264mg | 11% |
| Potassium | 589mg | 13% |
| Fiber | 10g | 40% |
| Sugar | 6g | 12% |
| Vitamin A | 514IU | 10% |
| Vitamin C | 27mg | 30% |
| Calcium | 74mg | 7% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
4.9
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