Creamy and Healthy Tuna Pasta Salad is a delightful dish that perfectly combines nutrition and flavor. This easy-to-make salad features whole wheat penne, fresh veggies, and a creamy avocado yogurt dressing, making it an excellent choice for lunch, dinner, or potlucks. With its unique blend of ingredients, this salad not only pleases the palate but also packs a nutritious punch, ensuring you stay energized throughout the day.

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Why You’ll Love This Recipe

Quick Preparation: This salad can be ready in just 25 minutes, making it perfect for busy weeknights.
Nutritious Ingredients: Packed with protein from tuna and fiber from whole wheat pasta and peas, it’s a healthy meal option.
Versatile Dish: Enjoy it as a main course or serve it as a side at gatherings; it fits any occasion!
Flavorful Dressing: The avocado yogurt dressing adds creaminess without the extra calories, keeping it light yet satisfying.
Customizable Options: Feel free to add your favorite vegetables or swap out the tuna for chicken or chickpeas for variety.

Tools and Preparation

To create this Creamy and Healthy Tuna Pasta Salad, you’ll need some essential kitchen tools. Having the right equipment makes preparation easier and more efficient.

Essential Tools and Equipment

Blender or food processor
Large mixing bowl
Pot for boiling pasta
Strainer for draining pasta
Spatula

Importance of Each Tool

Blender or food processor: This tool ensures your dressing is smooth and well-mixed, creating a deliciously creamy texture.
Large mixing bowl: A spacious bowl allows you to mix all your ingredients comfortably without spilling.
Pot for boiling pasta: A good-quality pot ensures even cooking of the pasta for the best results.

Ingredients

Easy, creamy, and healthy tuna pasta salad made with peas, celery, loads of chunky tuna, and a simple and lighter avocado yogurt dressing.

For the Pasta Salad

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 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

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. Once cooked, drain it well and set 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

Pulse until smooth and well combined. Taste and adjust seasoning by adding Kosher salt and pepper as needed.

Step 3: Combine Ingredients

Pour the prepared sauce over the cooled pasta. Stir in:
– Chopped 2-3 Celery Stalks
– 1 Cup Frozen Green Peas
– Thinly sliced ½ Red Onion
– Drained and flaked 6.7 ounces Tuna in Olive Oil

Step 4: Serve

Mix everything together with a spatula until nicely coated. Divide into bowls and enjoy your Creamy and Healthy Tuna Pasta Salad!

How to Serve Creamy and Healthy Tuna Pasta Salad

Serving Creamy and Healthy Tuna Pasta Salad is simple and enjoyable. This dish can be served as a light main course or as a side salad at gatherings. Here are some creative ways to present this delicious pasta salad.

As a Main Course

Serve it chilled for a refreshing meal that’s perfect on warm days.
Pair it with crusty whole grain bread for added texture.

In Lettuce Wraps

Spoon the salad into large lettuce leaves for a low-carb option.
Top with avocado slices for extra creaminess.

With Extra Veggies

Add sliced cucumbers or cherry tomatoes on the side for a colorful presentation.
Garnish with fresh dill to enhance the flavor.

As Part of a Buffet

Offer it in a large bowl for gatherings, allowing guests to serve themselves.
Create a salad bar by providing additional toppings like olives or feta cheese.

How to Perfect Creamy and Healthy Tuna Pasta Salad

To ensure your Creamy and Healthy Tuna Pasta Salad is always a hit, consider these helpful tips.

Use ripe avocados: Choose perfectly ripe avocados for the best creamy texture in your dressing.
Chill before serving: Letting the salad rest in the fridge allows flavors to meld, enhancing the overall taste.
Adjust seasoning: Always taste before serving; feel free to add more salt, pepper, or lemon juice as needed.
Mix in other veggies: Consider adding bell peppers or shredded carrots for extra crunch and nutrition.

Best Side Dishes for Creamy and Healthy Tuna Pasta Salad

Pairing side dishes with your Creamy and Healthy Tuna Pasta Salad can elevate your meal. Here are some tasty options that complement it well.

Garlic Bread: Toasted bread brushed with garlic butter adds flavor and crunch.
Steamed Broccoli: Lightly steamed broccoli provides color and essential nutrients without overpowering the salad.
Fruit Salad: A refreshing mix of seasonal fruits balances the richness of the pasta salad.
Coleslaw: Crunchy coleslaw offers a tangy contrast that pairs beautifully with tuna.
Caprese Skewers: Fresh mozzarella, tomatoes, and basil drizzled with balsamic glaze add an elegant touch.
Quinoa Salad: A light quinoa salad adds protein while keeping the meal healthy and filling.

Common Mistakes to Avoid

When making Creamy and Healthy Tuna Pasta Salad, it’s easy to make a few common mistakes that can affect the taste and texture of your dish.

Skipping the seasoning: Not adding enough salt and pepper can leave your salad bland. Always taste and adjust seasoning before serving.
Overcooking the pasta: Cooking the penne too long can result in mushy pasta. Follow package instructions for al dente texture.
Using unripe avocado: An avocado that’s not ripe will not blend well and may ruin the dressing’s creaminess. Make sure it’s very ripe for best results.
Not chilling before serving: Serving the salad warm can detract from its refreshing qualities. Allow it to chill for at least 30 minutes in the refrigerator.
Neglecting ingredient freshness: Using wilted or stale ingredients can compromise flavor. Always use fresh veggies and herbs for optimal taste.

Storage & Reheating Instructions

Refrigerator Storage

Store your tuna pasta salad in an airtight container.
It will last for up to 3 days in the refrigerator.

Freezing Creamy and Healthy Tuna Pasta Salad

Freezing is not recommended, as it may alter the texture of the pasta and vegetables.
However, if necessary, freeze in a freezer-safe container for up to 1 month.

Reheating Creamy and Healthy Tuna Pasta Salad

Oven: Preheat to 350°F (175°C) and heat for about 15 minutes until warmed through, covering with foil to prevent drying out.
Microwave: Place a portion in a microwave-safe bowl, cover loosely and heat for about 1-2 minutes, stirring halfway through.
Stovetop: Heat over low heat in a pan, stirring gently until warmed, adding a splash of water if needed to loosen.

Frequently Asked Questions

Here are some common questions about making Creamy and Healthy Tuna Pasta Salad.

Can I substitute Greek yogurt?

Yes, you can use regular yogurt or sour cream if you prefer. This will slightly change the taste but still keep it creamy.

How can I make this tuna pasta salad gluten-free?

You can easily swap whole wheat penne with a gluten-free pasta option available at most grocery stores.

What other ingredients can I add?

Feel free to customize by adding ingredients like bell peppers, corn, or even hard-boiled eggs for extra protein!

How do I enhance flavors in my tuna pasta salad?

Incorporating fresh herbs like parsley or basil can elevate flavors significantly. A dash of hot sauce can also provide an exciting kick!

Final Thoughts

Creamy and Healthy Tuna Pasta Salad is not only delicious but also versatile; you can customize it based on your preferences or what you have on hand. It’s perfect for meal prep or as a refreshing dish during warm weather. Try it out today and enjoy this delightful recipe that combines convenience with wholesome ingredients!

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Creamy and Healthy Tuna Pasta Salad

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Author: Jessica
Total Time: 25 minutes
Yield: Approximately 4 servings 1x

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Description

Creamy and Healthy Tuna Pasta Salad is a deliciously nutritious dish that brings together the goodness of whole wheat penne, vibrant vegetables, and a delightful avocado yogurt dressing. Perfect for quick lunches, dinner gatherings, or potlucks, this easy-to-make salad is not only packed with protein from tuna but also offers fiber from whole wheat pasta and peas. With its creamy texture and customizable ingredients, you can enjoy this salad as a light main course or a refreshing side dish. It’s an ideal choice for anyone looking to combine flavor with health in under 30 minutes!

Instructions

Cook the whole wheat penne according to package directions. Drain and set aside to cool.
In a blender, combine the ripe avocado, Greek yogurt, lemon juice, dill, garlic cloves, and chili flakes. Blend until smooth.
In a large bowl, mix the cooled pasta with chopped celery, green peas, red onion slices, and flaked tuna.
Pour the avocado dressing over the pasta mixture and stir until everything is evenly coated.
Serve chilled or at room temperature.

Prep Time: 10 minutes
Cook Time: 15 minutes
Category: Salad
Method: Mixing
Cuisine: American