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–+ servings
Linda S. Smith

Tuna Pasta Salad

A bright, protein-packed salad with creamy Greek yogurt dressing, crunchy vegetables, and flaked tuna, perfect for weeknight meals or picnics.
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Prep Time 15 minutes
Cook Time 10 minutes
Total Time 25 minutes
Servings: 4 servings
Course: Lunch, Salad
Cuisine: American, Mediterranean
Calories: 395
Ingredients Method Nutrition Notes

Ingredients
  

Pasta and Tuna
  • 8 oz chickpea rotini pasta (dry) Adds more protein and a nutty flavor.
  • 2 cans (5 oz each) tuna in water, drained and flaked Use canned tuna labeled 'in water' for a lighter texture.
Vegetables
  • 1/4 cup red onion, finely chopped
  • 1/4 cup celery, chopped
  • 1/4 cup red bell pepper, chopped
  • 1 cup cherry tomatoes, halved
  • 1 cup cucumber, chopped
  • 1/2 cup frozen peas, thawed
  • 2 Tbsp fresh dill, chopped Can swap for chives if preferred.
Dressing
  • 1 cup non-fat plain Greek yogurt (224 g) Keeps the dressing light.
  • 1/4 cup low-fat mayonnaise (60 g) For a lighter dressing.
  • 1/4 cup Parmesan cheese, grated Can replace with nutritional yeast for dairy-free.
  • 1 Tbsp Dijon mustard
  • 1 Tbsp lemon juice

Method
 

Cooking the Pasta
  1. Bring a large pot of salted water to a boil.
  2. Add the chickpea rotini and cook according to package directions until al dente.
  3. Drain the pasta and rinse under cold water until cool.
  4. Shake off excess water and transfer to a large mixing bowl.
Making the Dressing
  1. In a medium bowl, whisk together the Greek yogurt, low-fat mayonnaise, grated Parmesan, Dijon mustard, and lemon juice.
  2. Season with salt and pepper.
Assembling the Salad
  1. Add the chopped celery, red onion, cherry tomatoes, bell pepper, peas, cucumber, and fresh dill to the pasta.
  2. Gently fold in the flaked tuna.
  3. Pour the yogurt dressing over the salad and toss until everything is evenly coated.
  4. Taste and adjust seasoning. Serve immediately or refrigerate for at least 30 minutes to let flavors meld.
  5. When ready to serve, stir the salad again, garnish with chopped parsley, and transfer to a serving bowl or plates.

Nutrition

Calories: 395kcalCarbohydrates: 48gProtein: 33gFat: 10gSaturated Fat: 2gSodium: 700mgFiber: 7gSugar: 5g

Notes

Chill the salad for at least 30 minutes for best flavor. For a smokier side, consider pairing with broccoli bacon salad.

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