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Healthy Tuna Pasta Salad with Peas

Healthy Tuna Pasta Salad with Peas for a Quick, Tasty Meal

This Healthy Tuna Pasta Salad with Peas is a quick, nutrient-rich dish packed with protein and vibrant vegetables.
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Prep Time 10 minutes
Cook Time 10 minutes
Chilling Time 30 minutes
Total Time 50 minutes
Servings: 4 servings
Course: Dinner
Cuisine: American
Calories: 350
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Pasta Salad
  • 8 oz Whole Wheat Rotini Pasta or fusilli or penne
  • 1 cup Chopped Cucumber or any crisp variety like English cucumber
  • 1 cup Chopped Celery or swap with bell pepper
  • 1 cup Chopped Red Bell Pepper or use sliced cherry tomatoes
  • 1 cup Cooked Frozen Peas or fresh peas when available
  • 12 oz Canned Flaked White Tuna for best results
For the Dressing
  • 1 cup Plain Greek Yogurt do not substitute with regular yogurt
  • 2 tbsp Light Mayonnaise or use more Greek yogurt for lighter option
  • 2 tbsp Lemon Juice fresh juice preferred
  • 1 tbsp Dijon Mustard or swap with whole grain mustard
  • 2 tbsp Chopped Fresh Dill or fresh parsley
  • 1 tsp Garlic Powder or fresh minced garlic
  • to taste Salt & Pepper essential for seasoning

Equipment

  • Large Pot
  • Mixing Bowl
  • Colander

Method
 

Step-by-Step Instructions
  1. Bring a large pot of salted water to a boil and add the whole wheat rotini pasta. Cook according to package instructions (8-10 minutes) until al dente, drain and rinse under cold water.
  2. In a mixing bowl, combine the cooled pasta with chopped cucumber, celery, red bell pepper, cooked peas, and flaked tuna. Gently fold together.
  3. In a separate bowl, whisk together the Greek yogurt, mayonnaise, lemon juice, and Dijon mustard until smooth. Stir in dill, garlic powder, salt, and pepper.
  4. Pour the dressing over the salad ingredients and gently toss until well-coated.
  5. Cover and refrigerate for 20-30 minutes to allow flavors to meld.
  6. Give the salad a final toss, serve in bowls, and adjust seasoning if needed.

Nutrition

Serving: 1servingCalories: 350kcalCarbohydrates: 45gProtein: 25gFat: 10gSaturated Fat: 2gPolyunsaturated Fat: 3gMonounsaturated Fat: 5gCholesterol: 35mgSodium: 450mgPotassium: 600mgFiber: 7gSugar: 4gVitamin A: 900IUVitamin C: 30mgCalcium: 60mgIron: 2mg

Notes

This dish is perfect for meal prep and can be stored in an airtight container for up to 5 days. It can also be frozen for up to 2 months, but vegetable texture may change upon thawing.

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