Creamy and Healthy Tuna Pasta Salad
Creamy and Healthy Tuna Pasta Salad is a delightful dish that combines wholesome ingredients for a refreshing meal. This pasta salad is perfect for summer picnics, quick lunches, or even as a light dinner. The creamy avocado yogurt dressing adds a unique twist, making it both indulgent and healthy. With its blend of flavors and textures, this salad is sure to please everyone at the table.
Why You’ll Love This Recipe
- Quick to Prepare: This salad comes together in just 25 minutes, making it ideal for busy days.
- Nutritious Ingredients: Packed with protein from tuna and healthy fats from avocado, this dish is good for you.
- Versatile Dish: Perfect as a main course or side, it suits any occasion from family gatherings to meal prep.
- Crowd-Pleaser: The combination of flavors appeals to both kids and adults alike.
- Easily Customizable: Feel free to add your favorite veggies or swap out ingredients based on what you have.
Tools and Preparation
To make this creamy and healthy tuna pasta salad, having the right tools can make the process easier and more enjoyable. From cooking the pasta to blending the dressing, here’s what you’ll need.
Essential Tools and Equipment
- Large pot
- Colander
- Blender or food processor
- Large mixing bowl
- Spatula
Importance of Each Tool
- Large pot: Ideal for cooking pasta evenly without sticking.
- Blender or food processor: Essential for creating the smooth avocado yogurt dressing that binds everything together.
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 Veggies
- 8 ounces Whole Wheat Penne (or gluten-free)
- 2-3 Celery Stalks (chopped)
- 1 Cup Frozen Green Peas (thawed)
- ½ Red Onion (thinly sliced, to garnish)
Tuna and Dressing Ingredients
- 6.7 ounces Tuna in Olive Oil (1 jar, drained and flaked)
- 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 once it’s cooked and set it aside in a large bowl to cool.
Step 2: Prepare the Dressing
- Add all 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
- 1-2 Garlic Cloves (minced)
-
1 Teaspoon Chili Flakes
-
Pulse until smooth and well combined.
- Taste your dressing and adjust seasoning with Kosher salt and pepper as needed.
Step 3: Combine Ingredients
- Pour the prepared dressing over the cooled pasta.
- Stir in:
- 2-3 Celery Stalks (chopped)
- 1 Cup Frozen Green Peas
- ½ Red Onion (thinly sliced)
- 6.7 ounces Tuna in Olive Oil
Step 4: Serve
- Mix everything with a spatula until nicely coated.
- Divide into bowls or plates and 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 various ways. Whether you’re serving it for lunch, dinner, or as a side at a gathering, these serving suggestions will enhance your meal experience.
As a Standalone Meal
- Enjoy it chilled on its own for a refreshing lunch.
- Pair it with whole-grain bread for added texture and nutrition.
On a Bed of Greens
- Serve over a bed of mixed greens for an added crunch.
- Add sliced cucumbers and tomatoes to elevate the freshness.
In Lettuce Wraps
- Use large lettuce leaves as wraps for a fun finger food option.
- Perfect for a light snack or appetizer at parties.
With Whole Grain Crackers
- Pair with whole grain crackers for a delightful crunch.
- This makes for an easy grab-and-go snack.
Topped with Extra Dill
- Garnish with additional fresh dill to enhance flavors.
- This adds a pop of color and freshness to each serving.
How to Perfect Creamy and Healthy Tuna Pasta Salad
To ensure your creamy and healthy tuna pasta salad is always delicious, follow these simple tips.
- Choose ripe avocados: Using very ripe avocados will create a creamier dressing.
- Adjust seasoning: Always taste the dressing before mixing it with the pasta to ensure the flavors are balanced.
- Use quality tuna: Opting for good-quality tuna in olive oil will enhance the overall flavor of the salad.
- Experiment with herbs: Feel free to add other fresh herbs like parsley or basil for varied flavor profiles.
- Add vegetables: Incorporating chopped bell peppers or carrots can provide extra crunch and nutrition.
- Chill before serving: Allowing the salad to chill in the fridge enhances the flavors even more.
Best Side Dishes for Creamy and Healthy Tuna Pasta Salad
Complement your creamy and healthy tuna pasta salad with these delightful side dishes. They add variety and flavor, making your meal even more enjoyable.
- Garlic Bread: A warm loaf of garlic bread pairs perfectly with the salad’s creaminess.
- Roasted Vegetables: Seasonal roasted veggies provide a savory contrast to the dish’s flavors.
- Coleslaw: A crunchy coleslaw offers additional texture and complements the creamy salad well.
- Fruit Salad: A refreshing fruit salad brings sweetness that balances out the savory notes of the pasta salad.
- Cucumber Salad: A light cucumber salad adds crispness and freshness, perfect for summer meals.
- Potato Wedges: Crispy baked potato wedges make for a hearty side that everyone loves.
- Quinoa Salad: A protein-packed quinoa salad can boost nutrition while still keeping things light.
Common Mistakes to Avoid
When preparing your creamy and healthy tuna pasta salad, avoid these common mistakes to ensure the best flavor and texture.
- Overcooking the Pasta: Cooking the pasta too long can make it mushy. Always follow package instructions for al dente.
- Ignoring Seasoning: Failing to season your dressing properly can result in blandness. Taste as you go and adjust with salt and pepper.
- Using Unripe Avocado: An unripe avocado will not blend well. Choose a very ripe avocado for a smooth dressing.
- Skipping Fresh Herbs: Not adding fresh dill can lessen the flavor profile. Fresh herbs elevate your dish; don’t skip them!
- Not Thawing Peas: Using frozen peas without thawing can affect the texture. Always thaw before adding them to your salad.
- Neglecting to Chill: Serving immediately without chilling can impact flavors. Let it sit in the fridge for at least 30 minutes before serving.
Storage & Reheating Instructions
Refrigerator Storage
- Store in an airtight container for up to 3 days.
- Keep away from strong-smelling foods to avoid absorbing odors.
Freezing Creamy and Healthy Tuna Pasta Salad
- Freeze for up to 1 month in a freezer-safe container.
- Note that texture may change slightly upon thawing.
Reheating Creamy and Healthy Tuna Pasta Salad
- Oven: Preheat oven to 350°F (175°C) and heat covered for about 15 minutes.
- Microwave: Heat in 30-second intervals, stirring between until warmed through.
- Stovetop: Place in a skillet over low heat, stirring occasionally until warm.
Frequently Asked Questions
Here are some common questions about making creamy and healthy tuna pasta salad.
How can I customize my Creamy and Healthy Tuna Pasta Salad?
You can add ingredients like cherry tomatoes, bell peppers, or olives for extra flavor. Experiment with different vegetables based on your preference!
Can I use canned tuna instead of jarred?
Yes, canned tuna works well too! Just make sure to drain it thoroughly before adding it to your salad.
Is this recipe suitable for meal prep?
Absolutely! This creamy and healthy tuna pasta salad is perfect for meal prep. It stores well and tastes even better after sitting in the fridge.
What can I substitute for Greek yogurt?
If you want a dairy-free option, you can use coconut yogurt or vegan mayo as a substitute for Greek yogurt in this recipe.
Final Thoughts
This creamy and healthy tuna pasta salad is not only delicious but also versatile, allowing you to tailor it to your taste preferences. Enjoy it as a quick lunch or a satisfying dinner. With its nutritious ingredients and simple preparation, it’s a dish you’ll want to make time and again!
Creamy and Healthy Tuna Pasta Salad
- Total Time: 25 minutes
- Yield: Serves 4
Description
Creamy and Healthy Tuna Pasta Salad is a refreshing dish that perfectly blends wholesome ingredients for a delightful meal. Ideal for summer picnics, quick lunches, or light dinners, this pasta salad features a creamy avocado yogurt dressing that elevates its flavor while keeping it healthy. Packed with protein from tuna and healthy fats from avocado, this versatile dish appeals to both kids and adults alike. With just 25 minutes of preparation, it’s an excellent option for busy days or meal prep.
Ingredients
- 8 ounces Whole Wheat Penne (or gluten-free)
- 6.7 ounces Tuna in Olive Oil (drained and flaked)
- 1 Avocado (very ripe)
- 1 Cup Plain Greek Yogurt
- 2–3 Celery Stalks (chopped)
- 1 Cup Frozen Green Peas (thawed)
- ½ Lemon (juiced)
- 2 Tablespoon Chopped Fresh Dill
- Kosher salt and pepper, to taste
Instructions
- Cook the Whole Wheat Penne according to package instructions. Drain and cool.
- In a blender, combine the avocado, Greek yogurt, dill, lemon juice, Dijon mustard, minced garlic, chili flakes, salt, and pepper. Blend until smooth.
- Pour the dressing over the cooled pasta. Add chopped celery, thawed peas, and flaked tuna. 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: 350
- Sugar: 3g
- Sodium: 550mg
- Fat: 15g
- Saturated Fat: 3g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 35g
- Fiber: 8g
- Protein: 25g
- Cholesterol: 30mg
