When the summer sun shines bright, I crave meals that are light yet satisfying—enter my Healthy Tuna Pasta Salad with Peas, a dish that’s become a staple in my kitchen. This vibrant salad isn’t just a feast for the eyes; it’s a quick and nutritious option I can whip up in just 20 minutes! The rich creaminess of Greek yogurt dressing pairs beautifully with the crisp cucumber and sweet bell peppers, making every bite a refreshing experience.
Whether you’re prepping for a potluck, enjoying a sun-soaked picnic, or simply needing a quick meal that doesn’t skimp on flavor, this salad checks all the boxes. Packed with high-protein tuna and nutrient-rich peas, it transforms a simple tuna salad into a delightful dish that both satisfies your hunger and nourishes your body. Say goodbye to boring meals and hello to this colorful medley that proves healthy can be delicious!
Why will you love this Healthy Tuna Pasta Salad with Peas?
Quick and Easy: This salad comes together in just 20 minutes, perfect for busy weeknights or impromptu gatherings.
Fresh Ingredients: Crisp cucumber and sweet bell peppers add a delightful crunch, bringing your dishes to life.
Protein-Packed: With tuna and Greek yogurt, every bowl is loaded with protein to keep you full and fueled.
Versatile: Customize with your favorite veggies or pasta shapes; it’s a recipe you can make your own!
Meal Prep Friendly: Ideal for lunches, it keeps well in the fridge, making planning ahead a breeze.
Healthy Tuna Pasta Salad with Peas Ingredients
For the Salad
• Whole Wheat Rotini Pasta (375g box) – This serves as the main carbohydrate source and can be substituted with fusilli or penne for a different twist.
• Chopped Cucumber (1/2 cup) – Adds a refreshing crunch; any variety of cucumber works beautifully here.
• Chopped Celery (1/2 cup) – Provides an extra layer of crunch; you can replace it with bell peppers for a touch of sweetness.
• Chopped Red Bell Pepper or Sliced Cherry Tomatoes (1 cup) – Infuses sweetness and color; halved cherry tomatoes work wonderfully for this dish.
• Cooked Frozen Peas (1 cup) – Offers a sweet bite and additional protein; feel free to use fresh peas if you have them on hand.
• Canned Flaked White Tuna (12 oz can, drained) – The star protein source, substitutable with canned salmon or chickpeas for a vegetarian option.
For the Dressing
• Plain Greek Yogurt (1 cup) – Creates a creamy base for the dressing, essential for protein; avoid regular yogurt for optimal consistency.
• Light Mayonnaise (1/2 cup) – Enhances creaminess, though full-fat mayonnaise could be used for a richer flavor.
• Lemon Juice (2 tsp) – Provides a lovely acidity to brighten the dish’s flavors; freshly squeezed is the best choice for this salad.
• Dijon Mustard (1 tsp) – Adds a tangy zing; if you’re out, yellow mustard can work as a suitable substitute.
• Chopped Fresh Dill (1/4 cup) – Infuses a fresh, herbal flavor that complements the salad; parsley can be used if dill isn’t available.
• Garlic Powder (1 tsp) – Adds a nice aromatic touch; you may substitute with fresh minced garlic for a more intense flavor.
• Salt and Pepper (1/2 tsp each, or to taste) – Essential for enhancing the overall flavor of your Healthy Tuna Pasta Salad with Peas.
How to Make Healthy Tuna Pasta Salad with Peas
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Cook Pasta: Bring a pot of water to a boil and cook the whole wheat rotini pasta according to the package instructions. Drain and rinse it under cold water until chilled, this helps stop the cooking process.
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Mix Salad Ingredients: In a large bowl, toss together the cooled pasta with chopped cucumber, celery, red bell pepper or cherry tomatoes, cooked peas, and the drained tuna. Aim for a vibrant mix of colors!
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Prepare Dressing: In another bowl, whisk together the plain Greek yogurt, light mayonnaise, lemon juice, and Dijon mustard until smooth. Stir in chopped dill, garlic powder, salt, and pepper for added flavor.
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Combine: Pour the creamy dressing over the pasta salad mixture, gently folding everything together until well-coated and evenly mixed. Take a moment to admire the beautiful colors before digging in!
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Chill: To let the flavors meld beautifully, cover the salad with plastic wrap or a lid and refrigerate for at least 20-30 minutes before serving.
Optional: Garnish with extra fresh dill before serving for an added pop of flavor.
Exact quantities are listed in the recipe card below.
What to Serve with Healthy Tuna Pasta Salad with Peas?
This light and refreshing salad pairs beautifully with a variety of delightful dishes that elevate your meal experience.
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Garlic Bread: The warm, buttery flavor of garlic bread complements the fresh, creamy texture of the salad, adding a satisfying crunch. It’s always a crowd-pleaser at any gathering!
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Crispy Green Salad: A simple mixed green salad dressed with a light vinaigrette balances the creamy richness of the tuna pasta. Toss in some cherry tomatoes or sliced radishes for an extra burst of color and freshness.
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Roasted Vegetables: Caramelized carrots, zucchini, and bell peppers add a delightful sweetness that contrast with your salad’s savory elements. Their smoky flavor brings an earthy note, making every bite memorable.
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Fruit Skewers: Bright, juicy fruit skewers filled with pineapple, melon, and berries provide a refreshing and sweet contrast to the creamy flavors. This pairing enhances freshness while offering a touch of summer sweetness.
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Chilled White Wine: A crisp Sauvignon Blanc or Pinot Grigio is perfect for sipping alongside this salad. The wine’s acidity cuts through the richness, allowing the flavors to shine.
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Herbed Quinoa: Fluffy quinoa seasoned with fresh herbs like parsley and dill provides a nutty and hearty side that complements the protein-packed tuna. It’s a fantastic option for a nourishing meal!
Embrace these pairings to create a meal that feels both satisfying and wholesome, ensuring your dining experience is unforgettable!
Expert Tips for Healthy Tuna Pasta Salad
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Pasta Cooking: Use plenty of water and salt when boiling the pasta to prevent it from becoming sticky. Aim for al dente texture for the best Healthy Tuna Pasta Salad with Peas.
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Chilling Time: Don’t skip the chilling step! Allowing it to rest in the fridge for at least 30 minutes enhances the flavors, ensuring a more delicious salad.
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Ingredient Swaps: Feel free to experiment! Swap tuna with chickpeas for a vegetarian option, or add roasted vegetables for extra flavor and nutrients.
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Fresh Herbs: Always opt for fresh herbs like dill or parsley. Dried herbs can change the flavor profile dramatically, so use fresh for the best results.
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Texture Matters: Don’t over-mix; gently fold the ingredients together to keep the veggies crisp and maintain a pleasant texture in your Healthy Tuna Pasta Salad with Peas.
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Storage Tips: Store leftovers in an airtight container and enjoy within five days. A quick stir before serving helps redistribute the dressing for optimal taste.
Variations & Substitutions for Healthy Tuna Pasta Salad with Peas
Feel free to make this dish your own, exploring new flavors and textures that excite your palate!
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Seafood Twist: Swap tuna for canned salmon to enjoy a different flavor while keeping the protein high and healthy.
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Vegetarian Boost: Replace tuna with chickpeas for a hearty, plant-based protein kick that still packs a satisfying punch.
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Gluten-Free Option: Use gluten-free pasta for a gluten-friendly meal without compromising on taste or texture.
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Creamy Avocado: Stir in mashed avocado for a luscious, creamy dressing alternative that adds healthy fats and a vibrant flavor.
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Flavor Explosion: Add sun-dried tomatoes for a burst of tangy flavor; they pair beautifully with the creaminess and add a pop of color.
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Spice It Up: Mix in diced jalapeños or a sprinkle of red pepper flakes for a spicy twist that adds a delightful kick.
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Herb Variation: Experiment with fresh basil or cilantro instead of dill for an aromatic touch that brings a fresh, new identity to the salad.
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Nuts & Seeds: Consider adding toasted pine nuts or sunflower seeds for an added crunch that also brings a nutty flavor, enhancing the overall texture.
Make Ahead Options
This Healthy Tuna Pasta Salad with Peas is perfect for meal prep, making your busy weeknights a breeze! You can prepare the pasta and chop the vegetables up to 24 hours in advance; just store them separately in airtight containers in the refrigerator to maintain crispness. The creamy dressing can also be mixed and refrigerated for up to 3 days. When you’re ready to serve, simply combine the prepped ingredients with the dressing, giving everything a gentle stir to ensure it’s well-coated. This way, you’ll enjoy a vibrant, delicious meal that’s just as fresh and satisfying, leaving you with more time to relax!
How to Store and Freeze Healthy Tuna Pasta Salad with Peas
Fridge: Store in an airtight container for up to 5 days. This keeps your Healthy Tuna Pasta Salad fresh; just give it a good stir before serving to blend flavors.
Freezer: It’s best not to freeze the salad due to the creamy dressing; freezing may alter texture. Instead, prepare fresh and enjoy within the fridge timeframe.
Reheating: If served cold as a meal prep option, simply enjoy chilled or at room temperature—no reheating needed!
Meal Prep: Perfect for meal prep, this salad can be assembled quickly and stored for easy lunches throughout the week, making it a convenient choice for busy days.
Healthy Tuna Pasta Salad with Peas Recipe FAQs
What type of pasta should I use for the Healthy Tuna Pasta Salad with Peas?
I recommend using whole wheat rotini for a healthy option, but you can easily substitute it with fusilli or penne based on your preference. The important part is to choose a pasta that holds the dressing well and adds a delightful texture.
How long can I store leftovers of this salad?
You can store your Healthy Tuna Pasta Salad in an airtight container in the refrigerator for up to 5 days. Just remember to give it a good stir before serving to ensure the dressing is evenly distributed and flavors are lively.
Can I freeze the Healthy Tuna Pasta Salad with Peas?
It’s best to avoid freezing this salad because the creamy Greek yogurt dressing will not hold up well when thawed. Instead, enjoy it fresh within the refrigerator timeframe for the best taste and texture!
What can I do if the salad seems dry after storing?
If you find that the salad has become a bit dry after sitting in the fridge, no worries! Just add a splash of lemon juice or a dollop of Greek yogurt to revive the dressing. Stir gently to combine and it should return to its luscious state.
Are there any dietary considerations I should be aware of?
Absolutely! This recipe is naturally high in protein and can be made vegetarian by substituting the tuna with canned chickpeas. Be mindful of any fish allergies or dietary restrictions by checking the labels of your other ingredients as well.
How can I make this salad more flavorful?
If you’re looking to boost the flavor of your Healthy Tuna Pasta Salad, consider adding some extra fresh herbs, a pinch of red pepper flakes for a bit of heat, or even diced jalapeños for a spicy kick. The more the merrier when it comes to flavor!
Healthy Tuna Pasta Salad with Peas for Quick Weeknight Meals
Ingredients
Equipment
Method
- Bring a pot of water to a boil and cook the whole wheat rotini pasta according to the package instructions. Drain and rinse it under cold water until chilled.
- In a large bowl, toss together the cooled pasta with chopped cucumber, celery, red bell pepper or cherry tomatoes, cooked peas, and the drained tuna.
- In another bowl, whisk together the plain Greek yogurt, light mayonnaise, lemon juice, and Dijon mustard until smooth. Stir in chopped dill, garlic powder, salt, and pepper.
- Pour the creamy dressing over the pasta salad mixture, gently folding everything together until well-coated.
- Cover the salad and refrigerate for at least 20-30 minutes before serving.