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Tuna Pasta Salad

Creamy Tuna Pasta Salad: A Healthy Twist That Delights

A refreshing Tuna Pasta Salad featuring a zesty dressing and packed with protein, perfect for quick meals or picnics.
Prep Time 15 minutes
Cook Time 10 minutes
Chilling Time 1 hour
Total Time 1 hour 25 minutes
Servings: 4 servings
Course: Lunch
Cuisine: American
Calories: 350

Ingredients
  

For the Pasta
  • 8 ounces Whole Wheat Pasta Gluten-free pasta can also be used.
For the Veggies
  • 1 small Red Onion Soak in cold water to mellow flavor.
  • 1 cup Cherry Tomatoes Diced regular tomatoes work well too.
  • 1/2 cup Sun-Dried Tomatoes Either dry-packed or oil-packed.
  • 1 medium Red Bell Pepper Swap with other sweet peppers if desired.
  • 2 tablespoons Capers Optional.
  • 1/4 cup Fresh Parsley or Basil Any herbs you love can be substituted.
For the Protein
  • 12 ounces Canned Albacore Tuna Oil-packed tuna adds extra richness.
For the Dressing
  • 1 cup Nonfat Plain Greek Yogurt A vegan yogurt can replace for dairy-free.
  • 1 tablespoon Lemon Zest
  • 2 tablespoons Lemon Juice
  • 1 tablespoon Honey Can be left out for lower sugar.
  • 1 tablespoon Dijon Mustard Yellow mustard is a fine alternative.
  • 1 teaspoon Kosher Salt Adjust to taste.
  • 1 teaspoon Ground Black Pepper Adjust to taste.
  • 1 teaspoon Dried Oregano

Equipment

  • Large pot
  • Colander
  • mixing bowl
  • whisk

Method
 

Step-by-Step Instructions
  1. Begin by bringing a large pot of salted water to a boil. Add the whole wheat pasta and cook for 8-10 minutes, or until al dente. Once cooked, drain and rinse under cold water to cool completely.
  2. While the pasta cools, soak thin slices of red onion in a bowl of cold water for about 5 minutes to mellow their flavor.
  3. In a mixing bowl, whisk together Greek yogurt, lemon zest, lemon juice, honey, and Dijon mustard. Season with kosher salt, black pepper, and oregano. Whisk until smooth.
  4. In a large bowl, combine cherry tomatoes, sun-dried tomatoes, red bell pepper, drained red onion, and capers. Toss gently.
  5. Fold the cooled pasta into the vegetable mixture, stirring carefully to combine.
  6. Flake the canned tuna into the salad, then pour the dressing over and gently toss until everything is well coated.
  7. Cover the bowl and refrigerate for at least 1 hour before serving.

Nutrition

Serving: 1servingCalories: 350kcalCarbohydrates: 42gProtein: 23gFat: 10gSaturated Fat: 2gCholesterol: 45mgSodium: 600mgPotassium: 500mgFiber: 7gSugar: 4gVitamin A: 10IUVitamin C: 25mgCalcium: 5mgIron: 10mg

Notes

Chill for at least an hour for enhanced flavor. Store leftovers in an airtight container for up to 2 days.

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