Healthy Tuna Pasta Salad with Peas (Serve Cold)

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This Healthy Tuna Pasta Salad is light, nutritious, and full of flavor. Perfect for summer lunches, picnics, or meal prep, it combines tender pasta, protein-rich tuna, sweet peas, and a creamy yet healthy dressing. Serve it cold for a refreshing meal.

Ingredients (Serves 4–6)

  • 3 cups whole wheat or gluten-free pasta (penne, rotini, or elbow macaroni)
  • 2 cans tuna in water, drained
  • 1 cup frozen peas, thawed
  • 1/2 cup red bell pepper, diced
  • 1/4 cup red onion, finely diced
  • 1/4 cup celery, finely diced
  • 1/4 cup Greek yogurt (or light mayonnaise for creaminess)
  • 1 tbsp olive oil (optional)
  • 1 tbsp lemon juice
  • 1 tsp Dijon mustard
  • Salt and black pepper, to taste
  • Optional: fresh parsley or dill for garnish

Instructions

1. Cook Pasta:

  • Cook pasta according to package directions until al dente.
  • Drain, rinse under cold water, and let cool.

2. Prepare Dressing:

  • In a small bowl, mix Greek yogurt, olive oil (if using), lemon juice, Dijon mustard, salt, and pepper until smooth.

3. Combine Salad:

  • In a large bowl, combine cooled pasta, drained tuna, peas, red bell pepper, red onion, and celery.
  • Pour dressing over the mixture and toss gently until evenly coated.

4. Chill:

  • Refrigerate for at least 30 minutes before serving to allow flavors to meld.

5. Serve:

  • Garnish with fresh parsley or dill. Serve cold.

Tips for the Best Healthy Tuna Pasta Salad

  • Use whole wheat or protein pasta: Adds fiber and nutrition.
  • Drain tuna well: Prevents a watery salad.
  • Chill well: Enhances flavor and keeps salad refreshing.
  • Add crunch: Celery, bell pepper, or cucumber gives extra texture.

Variations

  • Mediterranean twist: Add olives, cherry tomatoes, and feta.
  • Spicy: Add a pinch of cayenne pepper or paprika.
  • Low-carb: Replace pasta with spiralized zucchini or chickpea pasta.
  • Vegan option: Use chickpeas instead of tuna and vegan mayo or yogurt.

Serving Ideas

  • Perfect for light lunches or summer picnics
  • Great for meal prep—stays fresh in the fridge for 2–3 days
  • Serve alongside fresh greens or whole grain bread

This Healthy Tuna Pasta Salad with Peas is protein-packed, refreshing, and easy to make, making it a go-to dish for healthy meals and gatherings. 🐟🍝🥗

 

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