Tuna Pasta Salad
Tuna Pasta Salad is a refreshing and nutritious dish that combines whole wheat pasta with protein-rich tuna and vibrant vegetables. The creamy yogurt dressing, accented by honey and lemon, brings a delightful tang. Perfect for a light lunch or picnic, it's a satisfying option for those seeking a healthy meal.
Ingredients
- 1 c. uncooked whole wheat shells or spirals ⓘ
- 1/2 c. plain nonfat yogurt ⓘ
- 1 1/2 tsp. honey ⓘ
- 1 Tbsp. lemon juice ⓘ
- 1 tsp. balsamic vinegar ⓘ
- 1/2 tsp. dried dill weed ⓘ
- 1/4 tsp. celery seed
- 1/4 tsp. paprika ⓘ
- pinch of white pepper ⓘ
- 1 (6 1/2 oz.) can light tuna, drained and flaked ⓘ
- 1/3 c. frozen peas ⓘ
- 1/3 c. chopped celery ⓘ
- 1/4 c. chopped red pepper ⓘ
Instructions
- Cook pasta in boiling water for 10 to 12 minutes to taste.
- Drain and rinse with cold water.
- In a large bowl, combine yogurt, honey, lemon juice, balsamic vinegar, dill, celery seed, paprika, and white pepper.
- Stir in pasta, tuna, peas, celery, and red pepper.
- Mix gently, but thoroughly, until evenly coated with dressing.
- Sprinkle green onion on top.
- Serve at room temperature.
- If salad needs to be held for more than 2 hours, cover and refrigerate.
- If chilled, let sit at room temperature for a minimum of 15 minutes before serving.
Tips & Substitutions
For added flavor, consider swapping the plain nonfat yogurt with a Greek yogurt for a creamier texture. If you’re out of dill, fresh parsley or chives can work well as substitutes. Feel free to toss in other vegetables like cherry tomatoes or cucumbers for added crunch. This salad can also be made ahead and stored for a quick lunch option or picnic, similar to Tuna Spread.
Serving Suggestions
This Tuna Pasta Salad is perfect for a light lunch or as a side dish for grilled meats. It pairs beautifully with Barbecue Shrimp for a seafood-themed meal. Serve it on a bed of greens or with whole grain crackers for crunch. You can also garnish with sliced green onions or a sprinkle of feta cheese for an added flavor boost.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 3 days. If you find the pasta absorbs too much dressing after being stored, you can add a splash of lemon juice or a bit more yogurt before serving to refresh it. Avoid freezing as the texture of the pasta may change.
Nutrition & Diet Analysis (per serving)
Each serving of Tuna Pasta Salad contains roughly 210 calories, with 16g protein, 35g carbohydrates, and 3g fat. It is an excellent source of vitamin A (63% of the Daily Value), iron (37% of the Daily Value), and protein (31% of the Daily Value), and a good source of potassium. At about 210 calories per serving, it is a lighter, protein-rich choice.
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use a different type of pasta?
Absolutely! While whole wheat shells or spirals work great, you can substitute with any pasta shape you prefer, such as penne or fusilli. Just make sure to adjust the cooking time according to the pasta type you choose. Whole grain or gluten-free options are also viable for dietary preferences.
How can I make this salad more protein-rich?
To increase the protein content, you can add chickpeas or diced cooked chicken. Another option is to mix in some hard-boiled eggs, which would complement the flavors well. If you're looking for a seafood twist, incorporating shrimp could enhance the dish's flavor while providing extra protein.
Is there a way to make this dish dairy-free?
Yes, you can replace the nonfat yogurt with a dairy-free yogurt alternative, such as almond or coconut yogurt. Just ensure it’s unsweetened to maintain the balance of flavors. You could also use a vinaigrette made from olive oil and balsamic vinegar for a lighter, dairy-free dressing.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).