This Healthy Tuna Pasta Salad with Peas is a simple, protein-packed meal that’s perfect for hot days, meal prep, or a quick lunch. It’s made with tuna, tender pasta, sweet peas, and a light creamy dressing for a balanced dish that’s filling but still fresh.
🧾 Ingredients (Serves 4–6)
🍝 Salad Base
- 10–12 oz pasta (whole wheat, chickpea, or regular)
- 2 cans tuna in water, drained
- 1 cup green peas (fresh or frozen, thawed)
- 1/2 cup celery, finely chopped
- 1/3 cup red onion, finely chopped
- 1/4 cup dill pickles, diced (optional but recommended)
- 2 tbsp fresh parsley or dill, chopped
🥣 Light Creamy Dressing
- 1/2 cup Greek yogurt
- 2–3 tbsp mayonnaise (optional for creaminess)
- 1–2 tbsp lemon juice
- 1 tsp Dijon mustard
- 1/2 tsp garlic powder
- Salt & black pepper, to taste
👩🍳 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
- Flake tuna and chop vegetables.
- Thaw peas if frozen.
3. Make the Dressing
- Whisk Greek yogurt, mayo (if using), lemon juice, mustard, and seasonings until smooth.
4. Combine Everything
- In a large bowl, mix pasta, tuna, peas, celery, onion, and pickles.
- Add dressing and toss until evenly coated.
5. Chill & Serve
- Refrigerate for 30–60 minutes before serving for best flavor.
💡 Tips for Best Results
- Use Greek yogurt for a healthier, high-protein base
- Don’t overcook pasta—keep it firm
- Chill before serving for better flavor
- Add dressing gradually for perfect texture
🔁 Variations
- Extra protein: Add boiled eggs
- Spicy twist: Add chili flakes or hot sauce
- Crunchy upgrade: Add cucumbers or bell peppers
- Low-carb option: Use chickpea pasta or skip pasta and make it a tuna salad bowl
🍽️ Serving Ideas
- Perfect for meal prep lunches or light dinners
- Serve with whole grain bread or crackers
- Great as a healthy BBQ side dish
🔥 Final Thoughts
This Healthy Tuna Pasta Salad with Peas is fresh, creamy, and packed with protein, making it a smart and satisfying cold meal option 🥗🐟✨