Healthy Creamy Pasta Salad Recipe

I love that my irresistible healthy pasta salad recipe brings together hearty whole grain pasta, tuna, crisp celery, and peas in a creamy Greek yogurt dressing. The tang of lemon and zest of Dijon mustard add a special touch. This Healthy Pasta Salad refreshes my plate, inviting every summer gathering.

I’ve been playing around in the kitchen lately and stumbled on a Healthy Creamy Pasta Salad that’s become one of my go-to recipes for any get-together. I mix 8 oz of whole grain pasta with 2 cans of drained tuna and toss everything in a sauce made with 1 cup of plain Greek yogurt, 1/4 cup light mayo, 1 tbsp Dijon mustard and the juice of one lemon.

It’s super creamy and perfectly balanced. I love the crunch from 1 cup diced celery and 1/2 cup diced red onion mixed in with 1 cup diced carrots, 1 cup frozen peas and a touch of red bell pepper.

This dish is a great combo of lean protein, fresh veggies and the satisfying texture from whole grains. I think it shows how healthy food choices and a little creativity can go a long way in making a meal that is as fun as it is nutritious.

Why I Like this Recipe

This Healthy Tuna Pasta Salad recipe is so cool ’cause it’s super creamy and packed with all sorts of crunchy veggies and whole grain pasta that make it both tasty and a bit healthy too. I mix up a dressing with Greek yogurt, light mayo, Dijon mustard and some lemon juice, then toss in tuna, celery, red onion, carrots, peas and red bell pepper. After mixing it all together with some cooked and cooled pasta, I let it chill in the fridge so all the flavors get to know each other. It’s simple, not too fussy and works great for a quick lunch or even when I’m heading to a potluck or picnic.

I really like this recipe because:

1. I love how the creamy dressing ties everything together and gives a cool tangy kick from the lemon and mustard.
2. I enjoy loading it up with veggies because it makes me feel like I’m eating something healthy while still tasting awesome.
3. I appreciate that it’s super easy to make even when I’m in a rush – just cook, mix, chill and done!
4. I like that it’s versatile enough to serve at potlucks or picnics, meaning I can share something delicious with my friends without a lot of hassle.

Ingredients

• Whole grain pasta: Provides complex carbs and fiber, fueling you with healthy, long-lasting energy.
• Tuna: Lean protein with omega-3s that supports heart health and satiates hunger.
• Greek yogurt: Delivers creaminess, tang, and protein while adding beneficial probiotics.
• Celery: Crunchy and fresh, it supplies fiber and a light, refreshing taste.
• Red onion: Offers a zesty bite with natural sweetness and extra fiber.
• Light mayo: Brings creaminess without too many extra calories, balancing tangy notes.
• Lemon juice: Adds a fresh, sour pop that lifts all the flavors.
• Parsley: A vitamin-packed herb that gives a burst of bright, crisp color.
• Carrots: Sweet crunch filled with beta-carotene, perfect for a balanced salad flavor.

Ingredient Quantities

• 8 oz whole grain pasta
• 2 cans (5 oz each) tuna in water, drained
• 1 cup plain Greek yogurt
• 1/4 cup light mayo
• 1 tbsp Dijon mustard
• Juice of 1 lemon
• 1 cup diced celery
• 1/2 cup diced red onion
• 1 cup diced carrots
• 1 cup frozen peas (thawed)
• 1/2 cup chopped red bell pepper
• Salt and pepper to taste
• 1/2 cup chopped fresh parsley (optional)

How to Make this

1. Cook the whole grain pasta per package instructions until al dente, then drain and rinse with cold water to cool it down.

2. In a large bowl, combine the Greek yogurt, light mayo, Dijon mustard, and lemon juice. Give it a good whisk till its well mixed.

3. Flake the drained tuna and add it to the bowl with the dressing.

4. Toss in the diced celery, red onion, carrots, frozen peas, and red bell pepper.

5. Add the cooled pasta to the bowl and stir everything together gently.

6. Season with salt and pepper to taste and mix again.

7. If you like, add chopped fresh parsley for an extra burst of flavor.

8. Chill the salad in the refrigerator for at least 30 minutes to let the flavors meld together.

9. Give it one last stir before serving and enjoy this delicious and creamy pasta salad!

Equipment Needed

1. A large pot for boiling the pasta
2. A colander for draining and rinsing the pasta
3. A large mixing bowl for combining the dressing and salad ingredients
4. A whisk for mixing the Greek yogurt, mayo, mustard, and lemon juice
5. A cutting board for chopping celery, red onion, carrots, red bell pepper, and parsley
6. A sharp knife for dicing the vegetables
7. Measuring cups and spoons for accurate ingredient amounts
8. A spatula or large spoon for stirring the salad ingredients together
9. A refrigerator for chilling the salad before serving

FAQ

Healthy Creamy Pasta Salad Recipe Substitutions and Variations

• Instead of whole grain pasta, try using whole wheat penne or even chickpea pasta if you wanna add extra protein.
• If you’re not a tuna fan, you can swap it out with canned salmon or shredded chicken, which gives a nice flavor variation.
• For the creamy base, if you dont have plain Greek yogurt, low fat sour cream or even mashed avocado can work well in its place.
• Replace the diced celery with cucumber or extra bell pepper for a crisp twist, whatever you have around.
• If you’re out of frozen peas, fresh peas or even some steamed edamame can add a similar pop of color and taste.

Pro Tips

1. Try undercooking the pasta just a little bit before rinsing it with cold water so it stays firm even after chillin; overdone pasta might get mushy after a while.
2. When mixin the dressing, be sure to whisk it really well – it helps all the flavors stick to the tuna and veggies better.
3. Don’t be afraid to add a little extra lemon juice or seasoning as you mix everything; sometimes a bit more pep gives the dish a nice zesty kick.
4. If you wanna keep the veggies crunchy, gently stir the salad so they don’t break up too much; you still want that fresh crunch in every bite.