Description
This Creamy Healthy Tuna Pasta Salad is a light, refreshing, and nutritious meal perfect for a quick lunch or a healthy dinner. Combining whole wheat pasta, protein-rich tuna, crunchy vegetables, and a tangy Greek yogurt-based dressing, this salad offers a delicious balance of flavors and textures while keeping it wholesome and satisfying.
Ingredients
Scale
Main Ingredients
- 1 can (5 oz) tuna, drained (preferably in water)
- 8 oz whole wheat or gluten-free pasta (or your preferred pasta)
- 1/2 cup Greek yogurt (for the creamy dressing)
- 2 tablespoons olive oil
- 1 tablespoon Dijon mustard
- 1 tablespoon lemon juice
- 1 teaspoon apple cider vinegar
- 1 teaspoon dried dill (optional)
- 1/2 teaspoon garlic powder
- Salt and pepper, to taste
Vegetables
- 1/2 cup cucumber, diced
- 1/2 cup celery, diced
- 1/4 cup red onion, finely chopped
- Fresh parsley, for garnish (optional)
Instructions
- Cook the Pasta: Bring a large pot of salted water to a boil. Add the pasta and cook according to the package instructions until al dente, about 8-10 minutes. Drain and rinse the pasta under cold water to stop cooking and cool it down. Transfer to a large mixing bowl.
- Prepare the Vegetables: Dice the cucumber, celery, and red onion into small, uniform pieces. Add these chopped vegetables to the bowl with the cooled pasta.
- Make the Dressing: In a small bowl, whisk together Greek yogurt, olive oil, Dijon mustard, lemon juice, apple cider vinegar, and dried dill if using. Season with garlic powder, salt, and pepper to taste. Adjust seasoning as needed for your preferred flavor balance.
- Combine Tuna and Dressing: Drain the can of tuna and gently flake it using a fork to separate the chunks. Add the tuna to the pasta and vegetable mixture. Pour the prepared creamy dressing over the salad and toss everything thoroughly so all ingredients are evenly coated.
- Chill and Serve: Refrigerate the salad for at least 30 minutes to allow the flavors to meld and the salad to chill. Before serving, garnish with fresh parsley and optionally sprinkle extra black pepper. Serve chilled for best taste.
Notes
- Use whole wheat or gluten-free pasta to keep the salad healthier and suitable for gluten intolerance.
- If Greek yogurt is unavailable, substitute with low-fat sour cream or mayonnaise for a different creamy texture.
- Add fresh herbs like dill or parsley for an extra burst of flavor and freshness.
- This salad can be made a few hours in advance and stored in the refrigerator.
- Adjust the amount of lemon juice and mustard according to your taste preference.
- For a vegan version, use chickpeas instead of tuna and a plant-based yogurt alternative.
