How to make a healthy tuna pasta salad?

Start by choosing a nutrient-dense pasta such as brown rice or whole wheat. Combine it with lean canned tuna in water, plenty of chopped vegetables like carrots, celery, peas, and grape tomatoes. Create a creamy yet light dressing using nonfat Greek yogurt and a small amount of mayonnaise, then add Dijon mustard, vinegar or lemon juice, garlic, and dill for flavor. Mix everything thoroughly and chill before serving.

What is a healthy tuna salad?

A healthy tuna salad includes lean tuna mixed with wholesome ingredients like vegetables and a dressing that’s low in saturated fat. Instead of heavy mayonnaise, healthier versions often use Greek yogurt or avocado. Adding fiber-rich veggies boosts nutrients and texture, making the salad both satisfying and nutritious.

Can tuna pasta be healthy?

Absolutely. Tuna pasta becomes a healthy option when it includes whole-grain pasta, a variety of fresh vegetables, and a protein-rich tuna base. Avoiding refined carbs and excess dressing fats is key. This combination offers a balance of protein, carbs, and healthy fats for a complete meal.

Is tuna pasta salad a healthy lunch?

Yes, it makes a fantastic lunch option. It’s high in protein, supports fullness and energy, and can be prepped ahead of time for busy days. When made with yogurt-based dressing and colorful vegetables, it outperforms many traditional lunch items in both nutrition and flavor.

Healthy Tuna Pasta Salad: 7 Secrets to a Powerful Lunch

Description

Healthy tuna pasta salad made with lean tuna, Greek yogurt, and fresh veggies — a protein-packed, easy meal prep lunch idea.

Ingredients

4 cups dried pasta (such as brown rice fusilli or any short pasta)
1 cup frozen peas
1 cup chopped carrots
1 cup chopped celery
1 cup sliced grape tomatoes
3 cans (4 ounces each) tuna in water, drained
1/3 cup nonfat plain Greek yogurt
1/3 cup mayonnaise
1 tablespoon apple cider vinegar or lemon juice (as a red wine vinegar alternative)
1 tablespoon Dijon mustard
2 cloves garlic, minced
1 teaspoon dried dill
1 teaspoon salt
1/2 teaspoon black pepper

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Instructions

Cook the pasta according to package directions. During the last 4 minutes of cooking, add the peas. Drain and rinse under cold water to cool. Set aside.
In a large bowl, combine chopped carrots, celery, grape tomatoes, and tuna.
In a separate small bowl, whisk together the Greek yogurt, mayonnaise, vinegar or lemon juice, mustard, garlic, dill, salt, and pepper.
Add the cooked pasta and peas to the tuna and vegetable mixture. Pour the dressing over the top and stir well until everything is evenly coated.
Serve immediately or refrigerate. Keeps well for up to 5 days.

Prep Time: 20 minutes
Cook Time: 10 minutes
Category: Protein-Packed Salads
Method: Boiling, Mixing
Cuisine: American