0 from 168 votes
Creamy and Healthy Tuna Pasta Salad
Easy, creamy, and healthy tuna pasta salad made with peas, celery, loads of chunky tuna, and a simple and lighter avocado yogurt dressing.
Prep Time
10 mins
Cook Time
10 mins
Total Time
25 mins
Servings: 4
Calories: 426 kcal
Course:
Main Course , Salad
Cuisine:
American
Ingredients
- 8 ounces whole wheat penne or gluten-free
- 2-3 celery stalks chopped
- 1 Cup frozen green peas thawed
- 6.7 ounces tuna in olive oil 1 jar, drained and flaked
- ½ red onion thinly sliced, to garnish
For the creamy sauce/dressing:
- 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
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!
Cup of Yum
Notes
- use any pasta of your choice
- try not to overcook the pasta. I like to rinse it with cold water after I drain it to stop it from continuing to cook.
- do not use hard avocados. The avocado must be ripe.
- Sometimes I use plain yogurt instead of Greek yogurt
Nutrition Information
Calories
426kcal
(21%)
Carbohydrates
49g
(16%)
Protein
28g
(56%)
Fat
13g
(20%)
Saturated Fat
2g
(10%)
Cholesterol
17mg
(6%)
Sodium
264mg
(11%)
Potassium
589mg
(17%)
Fiber
10g
(40%)
Sugar
6g
(12%)
Vitamin A
514IU
(10%)
Vitamin C
27mg
(30%)
Calcium
74mg
(7%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 426
% 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.