Description
This creamy and healthy tuna pasta salad is packed with protein, fiber, and flavor! Made with whole wheat pasta, chunky tuna, green peas, celery, and a light avocado yogurt dressing, it’s the perfect quick lunch or meal prep option.
Ingredients
Scale
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For the Salad:
- 8 oz whole wheat penne (or gluten-free penne)
- 2–3 celery stalks, chopped
- 1 cup frozen green peas, thawed
- 6.7 oz tuna in olive oil, drained and flaked
- ½ red onion, thinly sliced (for garnish)
For the Dressing:
- 1 very ripe avocado
- 1 cup plain Greek yogurt
- 2 tbsp fresh dill, chopped (plus more for garnish)
- ½ lemon, juiced
- 1 tbsp Dijon mustard
- 1–2 garlic cloves, minced
- 1 tsp chili flakes (or to taste)
- Kosher salt and pepper, to taste
Instructions
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Cook the Pasta:
- Cook the whole wheat penne according to package directions.
- Drain the pasta, rinse with cold water, and set it aside in a large bowl to cool.
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Prepare the Dressing:
- In a blender or food processor, combine the ripe avocado, Greek yogurt, dill, lemon juice, Dijon mustard, garlic, and chili flakes.
- Blend until smooth. Taste and adjust seasoning with salt and pepper.
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Assemble the Salad:
- Pour the creamy dressing over the cooled pasta.
- Add the chopped celery, green peas, tuna, and sliced red onion.
- Gently mix everything together until it’s evenly coated.
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Serve & Garnish:
- Divide into bowls and garnish with extra fresh dill.
- Serve immediately or store in the refrigerator for up to 2 days.
Notes
- For a gluten-free version, use gluten-free pasta.
- This salad can be stored in the fridge for up to 2 days but tastes best fresh.
- You can adjust the chili flakes to make it spicier or milder according to your preference.
- If you don’t like Greek yogurt, you can swap it with regular yogurt or sour cream.
Nutrition
- Serving Size: 1 serving
- Calories: 350 kcal
- Sugar: 5g
- Sodium: 450mg
- Fat: 20g
- Saturated Fat: 2.5g
- Unsaturated Fat: 14g
- Trans Fat: 0g
- Carbohydrates: 30g
- Fiber: 7g
- Protein: 18g
- Cholesterol: 25mg