This Healthy Tuna Pasta Salad with Peas is a fresh, satisfying dish made with lean tuna, tender pasta, sweet peas, and a light creamy dressing. It’s perfect for meal prep, quick lunches, or a nutritious side.
🧾 Ingredients (Serves 4–6)
🍝 Salad Base
- 10–12 oz pasta (rotini, shells, or penne)
- 2 cans tuna (in water), drained
- 1 cup green peas (fresh or thawed frozen)
- 1/2 cup celery, finely chopped
- 1/3 cup red onion, finely diced
- 2 tbsp fresh parsley or dill
🥣 Healthy Dressing
- 1/2 cup Greek yogurt
- 2–3 tbsp mayonnaise (optional, for extra creaminess)
- 1 tbsp lemon juice
- 1 tsp Dijon mustard
- 1/2 tsp garlic powder
- 1/2 tsp salt
- 1/4 tsp black pepper
👩🍳 Instructions
1. Cook the Pasta
- Boil pasta in salted water until al dente.
- Drain and rinse under cold water to cool completely.
2. Prep Ingredients
- Drain tuna well and flake it with a fork.
- Chop celery, onion, and herbs.
3. Make the Dressing
- In a bowl, whisk Greek yogurt, mayo (if using), lemon juice, mustard, and seasonings until smooth.
4. Combine Everything
- In a large bowl, mix pasta, tuna, peas, and vegetables.
- Add dressing and toss gently until evenly coated.
5. Chill & Serve
- Refrigerate for 30–60 minutes before serving.
- Serve cold for best flavor.
💡 Tips for Best Results
- Use tuna in water for a lighter, healthier option
- Don’t overmix to keep tuna flaky
- Chill before serving to enhance flavor
- Adjust dressing to your preferred creaminess
🔁 Variations
- Extra protein: Add boiled eggs or chickpeas
- Low-carb: Use chickpea or lentil pasta
- More crunch: Add cucumbers or bell peppers
- Herb boost: Use dill for a fresh flavor twist
🍽️ Serving Ideas
- Perfect for meal prep and lunchboxes
- Serve with whole grain bread or crackers
- Great as a light dinner or side dish
🔥 Final Thoughts
This Healthy Tuna Pasta Salad with Peas is light, creamy, and packed with protein, making it a delicious and nutritious option you can enjoy anytime 🥗🐟✨