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Healthy Tuna Pasta Salad (Fresh, Creamy & High-Protein)

ByFoodarshia

So you’re craving something creamy and satisfying but you also want to pretend you’re making healthy choices today? Same. This Healthy Tuna Pasta Salad is refreshing, protein-packed, and comes together so fast you’ll barely have time to question your life decisions. It’s the perfect lazy lunch, meal prep hero, or midnight snack (no judgment).

Why This Recipe is Awesome

This salad is light, creamy, flavorful, and actually keeps you full — shocking, I know. The combo of tuna, pasta, crunchy veggies, and a tangy yogurt-based dressing hits that “fresh but still comfort food” sweet spot. And the best part? It’s idiot-proof — even I didn’t mess it up.

Course: Salad / Lunch / Meal Prep
Cuisine: American
Difficulty: Easy
Servings: 4
Prep Time: 10 minutes
Cooking Time: 10 minutes
Calories: ~350 per serving
Total Time: ~20 minutes

Ingredients You’ll Need

  • 8 oz pasta (any short shape — bowties, rotini, whatever calls to you)
  • 2 cans tuna, drained
  • 1 cup Greek yogurt (for that creamy, high-protein goodness)
  • 2 tbsp mayo (because flavor matters)
  • 1 tbsp Dijon mustard
  • Juice of 1 lemon
  • 1 celery stalk, diced
  • 1/2 red onion, finely chopped
  • 1/2 cup peas (fresh or frozen)
  • 1/4 cup chopped dill or parsley
  • Salt and pepper, to taste
  • Optional add-ins: cherry tomatoes, cucumbers, pickles, shredded carrots

Step-by-Step Instructions

  1. Cook the pasta according to package directions. Drain and rinse under cold water so it doesn’t turn your salad into a warm, sad mess.
  2. In a large bowl, whisk together Greek yogurt, mayo, Dijon, lemon juice, salt, and pepper.
  3. Add tuna and break it up gently — we want flakes, not tuna dust.
  4. Add celery, red onion, peas, and herbs. Stir to combine.
  5. Fold in the cooled pasta and toss until everything is coated in creamy goodness.
  6. Taste and adjust seasoning — more lemon? more salt? go wild.
  7. Chill for 20–30 minutes or serve immediately if patience is not your thing.

Common Mistakes to Avoid

  • Not rinsing the pasta: This makes your salad warm and gummy. Just… don’t.
  • Using only mayo: Delicious, yes, but we’re pretending to be healthy today.
  • Overmixing the tuna: It turns into mush — nobody wants tuna paste.
  • Skipping the lemon: It brightens everything. Don’t rob your taste buds.

Alternatives & Substitutions

  • Swap Greek yogurt for cottage cheese blended smooth — extra protein boost.
  • Use canned chicken instead of tuna.
  • Add chopped pickles for tang (IMO, elite move).
  • Use whole-wheat or chickpea pasta to make it even higher in protein.
  • Add a splash of hot sauce for a spicy kick.

FAQ (Frequently Asked Questions)

Can I meal prep this?
Absolutely — it lasts 3–4 days in the fridge.

Can I make it dairy-free?
Yes! Use dairy-free yogurt or just go all-in with a mayo-based dressing.

Do I have to use Greek yogurt?
No, but it adds creaminess and protein — regular yogurt works too.

Can I use leftover cooked pasta?
Totally. This is a great “clean out the fridge” moment.

Why is my salad dry after storing?
Pasta absorbs dressing. Add a spoon of yogurt or lemon juice before serving.

Can I add eggs?
Yes! Hard-boiled eggs make this even more filling.

Is canned tuna healthy?
Yep — it’s high in protein and budget-friendly. Just choose a brand you trust.

Final Thoughts

Healthy Tuna Pasta Salad is fresh, creamy, satisfying, and ridiculously easy to make. It’s the kind of lunch that tastes good, feels good, and keeps you full without weighing you down. Whether you’re meal-prepping for the week or throwing together a quick dinner, this salad always delivers. Now go make it and enjoy your high-protein masterpiece — you’ve earned it!

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