Description
This Healthy Tuna Pasta Salad combines wholesome ingredients like brown rice pasta, fresh vegetables, and tuna, all tossed in a creamy Greek yogurt and mayonnaise dressing with a hint of tangy Dijon mustard and red vinegar. It’s a nutritious and flavorful meal perfect for lunch or a light dinner, ready in just 30 minutes and ideal for meal prep.
Ingredients
Pasta and Vegetables
- 4 cups dried brown rice fusilli pasta
- 1 cup frozen peas
- 1 cup chopped carrots
- 1 cup chopped celery
- 1 cup sliced grape tomatoes
Protein
- 3 (4 oz) cans tuna, drained
Dressing
- 1/3 cup nonfat plain Greek yogurt
- 1/3 cup mayonnaise
- 1 tbsp red vinegar
- 1 tbsp Dijon mustard
- 2 cloves garlic, minced
- 1 tsp dried dill
- 1 tsp salt
- 1/2 tsp pepper
Instructions
- Cook Pasta and Peas: Cook pasta according to package directions. Add frozen peas during the last 4 minutes of cooking. Drain well and rinse with cold water to cool. Set aside.
- Mix Vegetables and Tuna: In a large mixing bowl, combine chopped carrots, celery, sliced grape tomatoes, and drained tuna. Toss gently to mix.
- Prepare Dressing: In a small bowl, whisk together nonfat Greek yogurt, mayonnaise, red vinegar, Dijon mustard, minced garlic, dried dill, salt, and pepper until smooth and well combined.
- Combine Salad: Add the cooled pasta and peas to the bowl with vegetables and tuna. Pour dressing over the mixture and stir until everything is evenly coated.
- Serve and Store: Serve immediately, or refrigerate the salad. It keeps well in the fridge for up to 5 days, making it perfect for meal prep.
Notes
- Use brown rice fusilli or any gluten-free pasta to keep the salad gluten-free.
- Rinsing pasta with cold water stops cooking and helps the salad stay crisp.
- Adjust seasoning by adding more salt, pepper, or herbs as preferred.
- This salad can be served chilled or at room temperature.
- For a lighter version, reduce or omit the mayonnaise and increase the Greek yogurt proportion.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Salad
- Method: Stovetop
- Cuisine: American
