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Healthy Tuna Pasta Salad with Peas

Deliciously Creamy Healthy Tuna Pasta Salad with Peas

This Healthy Tuna Pasta Salad with Peas is a quick, creamy, and nutritious option packed with protein, perfect for any gathering.
Prep Time 20 minutes
Cook Time 10 minutes
Total Time 30 minutes
Servings: 4 servings
Course: Salads
Cuisine: American
Calories: 350

Ingredients
  

For the Salad
  • 12 oz Canned Flaked White Tuna opt for canned salmon or chickpeas for a vegetarian version
  • 8 oz Whole Wheat Rotini Pasta substitute with fusilli or penne
  • 1 cup Chopped Cucumber choose English cucumber for fewer seeds
  • 1 cup Chopped Celery can replace with bell pepper
  • 1 cup Chopped Red Bell Pepper or Cherry Tomatoes swap for yellow or orange bell peppers
  • 1 cup Cooked Frozen Peas fresh peas may be used in season
For the Dressing
  • 1 cup Plain Greek Yogurt substitute with regular yogurt or sour cream if desired
  • 1/2 cup Light Mayonnaise replace with more yogurt or vegan mayo
  • 2 tsp Lemon Juice lime juice is a great alternative
  • 1 tsp Dijon Mustard regular mustard can also be used
  • 1/4 cup Chopped Fresh Dill use less if using dried dill
  • 1 tsp Garlic Powder fresh minced garlic can also be used
  • Salt and Pepper to taste

Equipment

  • Large pot
  • Colander
  • mixing bowl
  • Whisk
  • spatula

Method
 

Step-by-Step Instructions
  1. Begin by bringing a large pot of salted water to a boil. Add the whole wheat rotini pasta and cook according to package directions, about 8-10 minutes, until al dente. Drain and rinse under cold water.
  2. In a large mixing bowl, combine the cooled pasta with cucumber, celery, red bell pepper (or cherry tomatoes), and cooked peas. Fold in the drained canned tuna, breaking it into bite-sized pieces.
  3. In a separate bowl, whisk together the Greek yogurt, light mayonnaise, lemon juice, and Dijon mustard until smooth. Add dill, garlic powder, salt, and pepper; mix until combined.
  4. Pour the dressing over the salad mixture and fold gently to coat evenly. Make sure not to break down the vegetables and pasta.
  5. Cover and refrigerate for 20-30 minutes to meld the flavors. Stir before serving and adjust seasoning as needed.

Nutrition

Serving: 1cupCalories: 350kcalCarbohydrates: 40gProtein: 25gFat: 12gSaturated Fat: 2gPolyunsaturated Fat: 2gMonounsaturated Fat: 8gCholesterol: 20mgSodium: 400mgPotassium: 500mgFiber: 6gSugar: 3gVitamin A: 500IUVitamin C: 10mgCalcium: 50mgIron: 2mg

Notes

Store leftovers in an airtight container for up to 5 days. Best enjoyed fresh but can be frozen for up to 2 months, noting texture may change upon thawing.

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