Tuna Pasta Salad with Peas
A light and refreshing tuna pasta salad, packed with protein. It combines flaky tuna, whole wheat pasta, sweet peas, and a creamy, tangy dill dressing. Perfect for a quick and healthy lunch.
For 4 servings
Cook the pasta and peas.
- Bring 8 cups of water to a rolling boil in a large pot.
- Add 1 tsp of salt and the whole wheat pasta.
- Cook according to package directions until al dente.
- In the final minute of cooking, add the frozen peas.
- Drain the pasta and peas, and rinse under cold water to cool completely.
TIPRinsing the pasta stops the cooking process and prevents it from clumping together.Prepare the vegetables and dressing.
While the pasta is cooking, finely dice the celery and red onion. In a large bowl, whisk together the light mayonnaise, lemon juice, dried dill, a pinch of salt, and black pepper.
Combine the tuna with the dressing.
Add the well-drained tuna to the bowl with the dressing. Use a fork to gently flake the tuna and mix it into the dressing.
TIPBe gentle when mixing the tuna to keep some larger flakes for better texture.Assemble the salad.
Add the cooled pasta and peas, diced celery, and chopped red onion to the tuna mixture. Gently fold everything together until just combined.
Chill and serve.
For the best flavor, cover and chill the salad in the refrigerator for at least 30 minutes before serving. This allows the flavors to meld together.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1Ensure the tuna is drained very well to prevent a watery salad.
- 2For a creamier dressing, you can substitute half of the mayonnaise with plain Greek yogurt, which also adds more protein.
- 3Feel free to add other chopped vegetables like bell peppers or cucumbers for extra crunch.
- 4This salad is perfect for meal prep and can be stored in an airtight container in the refrigerator for up to 3 days.
Adapt it for your goals.
Dairy free
This recipe is naturally dairy-free. Ensure your brand of mayonnaise does not contain any dairy products.
quickQuick
To make this recipe in under 10 minutes, use pre-cooked pasta pouches and canned peas.
high proteinHigh protein
To boost the protein content even further, replace the light mayonnaise with an equal amount of plain Greek yogurt.
budget friendlyBudget friendly
Use any short pasta you have on hand. Canned tuna in oil can be used if rinsed well to remove excess oil.
Why this is on our healthy list.
Excellent Source of Lean Protein
Tuna is packed with high-quality lean protein, which is crucial for muscle building, repair, and keeping you feeling full and satisfied.
Rich in Omega-3 Fatty Acids
Tuna is a great source of omega-3 fatty acids, which are known to support brain health, reduce inflammation, and promote a healthy heart.
Provides Complex Carbohydrates
The whole wheat pasta offers complex carbohydrates and fiber, providing sustained energy release and supporting digestive health.
Frequently asked questions
Yes, this version is designed to be healthy. It uses whole wheat pasta for fiber, lean protein from tuna, and a light mayonnaise to keep the fat and calories in check, making it a balanced meal.