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This healthy tuna pasta salad has become my summer potluck staple, delivering fresh flavors with minimal effort. The combination of tender pasta, flaky tuna, and crisp vegetables creates a perfectly balanced dish that's both satisfying and nutritious.
I first made this recipe when looking for a lighter alternative to traditional mayo-heavy pasta salads. After bringing it to a neighborhood cookout, it quickly became the most requested dish at every summer gathering.
Ingredients
- Whole wheat rotini pasta: Provides fiber and hearty texture
- Plain Greek yogurt: Creates a creamy base with extra protein
- Light mayonnaise: Adds traditional flavor with fewer calories
- Lemon juice: Brightens all the flavors
- Dijon mustard: Gives a subtle tangy kick
- Fresh dill: Provides vibrant herb flavor
- Garlic powder: Infuses the dressing with aromatic depth
- Chopped cucumber: Adds refreshing crunch
- Diced red bell pepper: Contributes sweet notes and vitamin C
- Celery: Provides essential texture contrast
- Frozen peas: Add natural sweetness and color
- Canned tuna: Delivers lean protein and omega-3s
Step-by-Step Instructions
- Cook the Pasta:
- Boil the whole wheat rotini according to package directions until al dente, usually about 8-10 minutes. Drain thoroughly and rinse under cold water to stop the cooking process and cool it down quickly. This prevents the pasta from becoming mushy.
- Prepare the Vegetables:
- While the pasta cooks, chop all vegetables into uniform, bite-sized pieces about ¼-inch in size. This ensures you get a perfect mix of flavors in each forkful. The peas should be thawed but still retain their bright green color.
- Make the Dressing:
- In a medium bowl, combine Greek yogurt and mayonnaise until smooth and consistent. Add lemon juice and dijon mustard, whisking until fully incorporated. Fold in the fresh dill, garlic powder, salt and pepper, stirring until the mixture becomes a cohesive, creamy dressing with specks of green herbs throughout.
- Combine and Coat:
- Add the cooled pasta to a large mixing bowl along with all the chopped vegetables and drained tuna. Pour the prepared dressing over everything and gently fold the ingredients together until every piece is evenly coated with the creamy dressing. Take your time here to ensure thorough distribution.
- Chill and Serve:
- Allow the salad to rest in the refrigerator for at least 20 minutes before serving. This resting time allows the flavors to meld together and the pasta to absorb some of the dressing. Give it a final toss before serving cold.
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The Greek yogurt is truly the secret ingredient in this recipe. I discovered its power as a mayo substitute years ago when trying to lighten up family recipes. Not only does it add a pleasant tanginess, but it also provides extra protein while keeping the dressing lusciously creamy.
Make It Your Own
This pasta salad welcomes customization based on your preferences or what you have available. Try adding diced avocado for creaminess, chopped olives for a briny kick, or swap the tuna for cooked chicken or chickpeas. The dressing works beautifully with any protein choice, making this recipe incredibly versatile.
Perfect Pairings
Serve this pasta salad alongside grilled chicken for a complete meal or pair it with crusty bread for a satisfying lunch. It also makes an excellent side dish for burgers, hot dogs, or any grilled main course at barbecues. For a light dinner, serve it atop a bed of mixed greens with an extra drizzle of olive oil.
Storage Tips
For maximum freshness, store this pasta salad in an airtight container in the refrigerator. The flavors actually improve after a day, as the pasta absorbs more of the dressing. If you notice the salad becoming a bit dry after sitting, simply stir in a tablespoon of Greek yogurt or a splash of lemon juice to refresh the consistency before serving.
Frequently Asked Questions
- → Can I use a different type of pasta?
Yes, you can substitute rotini with penne, fusilli, or even bow tie pasta. Whole wheat varieties are recommended for added fiber.
- → Can I make this dish ahead of time?
Absolutely! Prepare the dish a few hours in advance and store it in the fridge. Just give it a good mix before serving.
- → How do I store leftovers?
Store leftovers in an airtight container in the fridge for up to 5 days. Mix well before serving to redistribute the dressing.
- → Can I make the dish dairy-free?
Yes, substitute Greek yogurt with a dairy-free alternative and opt for vegan mayonnaise to suit your dietary needs.
- → What other vegetables can I add?
Feel free to include options like cherry tomatoes, shredded carrots, or chopped green onions to customize the dish to your liking.