Healthy Tuna Pasta Salad with Peas (Serve Cold) Recipe

If you’re searching for a vibrant, feel-good meal that’s a breeze to toss together and perfect for any occasion, look no further than this Healthy Tuna Pasta Salad with Peas (Serve Cold). Bursting with color from fresh veggies, filled with lean protein, and brought together with a creamy yogurt-dill dressing, it’s every bit as delicious as it is nourishing. This is the kind of satisfying, make-ahead dish you’ll want to keep in your recipe rotation all year long!

Ingredients You’ll Need

The beauty of this salad is in its simplicity—each ingredient plays a vital role in building flavor, crunch, and color. Here’s what you’ll need to create the ultimate Healthy Tuna Pasta Salad with Peas (Serve Cold), along with my best tips for each component:

• Whole wheat rotini pasta: These little spirals are ideal for trapping bits of veggies and dressing in every bite; fusilli or penne work great too!
• Chopped cucumber: Crisp, refreshing, and hydrating, cucumber brings the perfect crunch and coolness to the salad.
• Chopped celery: Don’t skip this! Celery adds unbeatable crunch and a subtle, peppery note that brightens everything up.
• Chopped red bell pepper (or sliced cherry tomatoes): Either option brings a sweet pop of color and juiciness—the more vibrant, the better!
• Cooked frozen peas: Sweet and tender, peas lend beautiful color and boost the salad’s nutrition big time.
• Flaked white tuna (drained): Protein-packed and mild in flavor, canned white tuna makes this pasta salad super satisfying.
• Plain Greek yogurt: The secret to a creamy, lighter dressing with plenty of tang—choose full-fat or low-fat depending on your preference.
• Light mayonnaise: Just enough to add classic richness without weighing things down.
• Lemon juice: A splash of lemon makes the flavors bright and keeps the salad feeling fresh.
• Dijon mustard: For a subtle sharpness that lifts every bite of the dressing.
• Chopped fresh dill: Dill brings everything together with its fragrant, herby punch—don’t be shy!
• Garlic powder: Easy and mellow, this gives you deep garlicky flavor without overpowering the dressing.
• Salt: Essential for amplifying all the flavors; adjust to your taste.
• Pepper: Freshly cracked is best for a little pop of heat and earthiness in every bite.

How to Make Healthy Tuna Pasta Salad with Peas (Serve Cold)

Step 1: Cook the Pasta and Prep the Veggies

Start by cooking your whole wheat rotini according to the instructions on the box—al dente is ideal so the pasta holds up once coated with dressing. While the noodles are bubbling away, chop your cucumber, celery, and red bell pepper into small, bite-sized pieces for even flavor in every forkful. If using frozen peas, run them under hot water for a minute to thaw, then drain well. Once the pasta is cooked, drain and rinse thoroughly with cool water to stop the cooking process and keep the salad refreshing, never mushy. Add the pasta, veggies, peas, and drained tuna to a large mixing bowl.

Step 2: Make the Creamy Greek Yogurt Dressing

In a separate, medium-sized bowl, whisk together the Greek yogurt, light mayonnaise, a squeeze of lemon juice, and a dollop of Dijon mustard until smooth. Stir in the fresh dill, garlic powder, salt, and pepper—taste as you go! The fresh dill makes this dressing extra special and perfectly complements the tuna and veggies, so don’t skimp. The result is tangy, herby, creamy perfection.

Step 3: Toss Everything Together

Pour your beautiful, fragrant dressing over the pasta salad ingredients in your big bowl. Use a spatula or large spoon to mix everything gently but thoroughly, making sure every bit of pasta and every veggie is snuggled in that creamy goodness. Taste and adjust the seasoning, adding a pinch more salt or pepper if you crave a bigger flavor punch. The pea and tuna distribution makes every bite of the Healthy Tuna Pasta Salad with Peas (Serve Cold) balanced and delicious.

Step 4: Chill Before Serving

For the absolute best flavor and texture, I strongly recommend chilling the finished salad for at least 20–30 minutes before serving. This extra step allows the flavors to mingle, the dressing to thicken up, and the pasta to absorb all those tangy, herby notes. Pop your bowl in the fridge and let anticipation build—it’s worth the wait!

How to Serve Healthy Tuna Pasta Salad with Peas (Serve Cold)

Garnishes

A sprinkle of extra fresh dill, a few grinds of black pepper, or even some thinly sliced green onions can make this salad look as inviting as it tastes. For a little extra visual flair, top with halved cherry tomatoes or microgreens just before serving. These garnishes add a burst of freshness and make the salad pop, inviting everyone to dig in!

Side Dishes

Thanks to its wholesome ingredients and filling protein, Healthy Tuna Pasta Salad with Peas (Serve Cold) easily stands on its own. But if you want to round out your meal, try pairing it with a simple green salad, whole grain bread, or a platter of fresh, seasonal fruit. It’s also delicious next to grilled veggies or a light soup for a complete, satisfying spread.

Creative Ways to Present

Turn your salad into a showstopper by serving it in individual jars or small bowls for picnics, potlucks, or work lunches. For party-ready presentation, spread the salad on a platter lined with leafy greens and dot with colorful veggies or edible flowers. Healthy Tuna Pasta Salad with Peas (Serve Cold) also makes a delicious filling for whole wheat pita pockets if you want something more handheld!

Make Ahead and Storage

Storing Leftovers

Leftover Healthy Tuna Pasta Salad with Peas (Serve Cold) keeps beautifully in the fridge for up to 3 days. Store it in an airtight container to maintain freshness and prevent the pasta from drying out. Give the salad a quick stir before each serving to redistribute the dressing—sometimes the flavors deepen and become even tastier over time!

Freezing

I don’t recommend freezing this particular pasta salad, as the creamy yogurt-based dressing and tender veggies can lose their texture and become watery after thawing. If you want to prep ahead, it’s best to chop the veggies and cook the pasta in advance, then assemble fresh when you’re ready to enjoy.

Reheating

No reheating needed—this is one of those glorious salads meant to be enjoyed cold, straight from the fridge. If you prefer to take the chill off slightly, let it sit at room temperature for 10–15 minutes before serving. Otherwise, Healthy Tuna Pasta Salad with Peas (Serve Cold) is at its best when served cool and refreshing.

FAQs

Can I use a different kind of pasta?

Absolutely! Any short pasta shape like fusilli, penne, or farfalle will work perfectly in this salad. Choose whole wheat or regular based on your preference—just aim for something hearty enough to hold the creamy dressing and stand up to the veggies.

What type of tuna is best for this salad?

Flaked white tuna in water is ideal for its mild flavor and tender texture, but you can use chunk light tuna or even tuna packed in olive oil for a richer taste. Drain well before adding to the salad to avoid excess moisture.

Can I swap out the vegetables?

Definitely! This recipe is wonderfully flexible. Swap in chopped carrots, sweet corn, scallions, or even artichoke hearts depending on what you have in the fridge or what’s in season. The goal is to keep it fresh, vibrant, and full of texture.

Is there a dairy-free version of the dressing?

Yes! For a dairy-free version, simply use a non-dairy yogurt alternative and a vegan mayo in place of the Greek yogurt and regular mayo. The end result is still creamy and delicious, letting everyone enjoy Healthy Tuna Pasta Salad with Peas (Serve Cold).

How far ahead can I make this salad?

You can assemble the salad up to 24 hours in advance for the best flavor. Just give it a gentle stir and add any garnishes right before serving. If prepping further ahead, keep the dressing separate and mix it in closer to serving time for ultimate freshness.

Final Thoughts

If you’re craving a lunch or dinner that’s wholesome, satisfying, and bursting with color, I can’t recommend this Healthy Tuna Pasta Salad with Peas (Serve Cold) enough. It’s perfect for busy weeks, springtime gatherings, or any day you want something easy and delicious. Give it a try, and let it become a staple in your own kitchen—your future self will thank you!

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