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Healthy Tuna Pasta Salad with Peas

Delicious Healthy Tuna Pasta Salad with Peas in 20 Minutes

This Healthy Tuna Pasta Salad with Peas combines whole wheat pasta, vibrant veggies, and creamy Greek yogurt dressing for a nutritious meal.
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Prep Time 10 minutes
Cook Time 10 minutes
Chilling Time 30 minutes
Total Time 50 minutes
Servings: 4 servings
Course: Salad
Cuisine: Mediterranean
Calories: 320
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Salad
  • 8 oz Whole Wheat Rotini Pasta Can swap for gluten-free pasta
  • 1 cup Chopped Cucumber Can replace with zucchini or bell peppers
  • 1 cup Chopped Celery Omit if preferred, or substitute with more bell peppers
  • 1 cup Chopped Red Bell Pepper Can substitute with sliced cherry tomatoes
  • 1 cup Cooked Frozen Peas Fresh peas can be used for more freshness
  • 1 can (5 oz) Flaked White Tuna (drained) Canned salmon or chickpeas can be used as a vegetarian option
For the Creamy Dressing
  • 1 cup Plain Greek Yogurt Regular yogurt can be used but may alter texture
  • 2 tbsp Light Mayonnaise Consider doubling Greek yogurt for a healthier twist
  • 2 tbsp Lemon Juice Fresh lime juice can be substituted
  • 1 tbsp Dijon Mustard Yellow mustard can be used if Dijon is not available
  • 2 tbsp Chopped Fresh Dill Can substitute dried dill or parsley
  • 1 tsp Garlic Powder Fresh minced garlic can be used; reduce amount
  • to taste Salt Adjust based on personal taste
  • to taste Pepper Adjust based on personal taste

Equipment

  • large pot
  • Mixing bowl
  • Medium-sized bowl
  • spatula
  • Whisk

Method
 

Step-by-Step Instructions
  1. Begin by boiling a large pot of salted water over high heat. Once boiling, add the whole wheat rotini pasta and cook according to package directions, typically 8-10 minutes until al dente. Drain the pasta and rinse under cool water.
  2. While the pasta cools, chop the cucumber, celery, and red bell pepper (or halve cherry tomatoes) into bite-sized pieces. Set aside in a large mixing bowl.
  3. Once the pasta is cooled, add it to the bowl with vegetables, cooked peas, and drained tuna. Use a spatula to gently fold the ingredients together.
  4. In a separate medium bowl, whisk together the Greek yogurt, light mayonnaise, lemon juice, and Dijon mustard until smooth.
  5. Stir in the chopped dill, garlic powder, salt, and pepper until well combined. Taste to ensure balanced flavor.
  6. Pour the dressing over the pasta and vegetable mixture. Toss gently until everything is evenly coated.
  7. Cover the bowl with plastic wrap and refrigerate for about 20-30 minutes to allow flavors to meld. Serve chilled.

Nutrition

Serving: 1servingCalories: 320kcalCarbohydrates: 40gProtein: 25gFat: 10gSaturated Fat: 2gPolyunsaturated Fat: 3gMonounsaturated Fat: 4gCholesterol: 30mgSodium: 400mgPotassium: 600mgFiber: 8gSugar: 3gVitamin A: 10IUVitamin C: 25mgCalcium: 8mgIron: 15mg

Notes

For best results, allow salad to chill for enhanced flavor. Customize ingredients to fit your taste preferences.

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