Healthy Tuna Pasta Salad with Peas (Serve Cold)

Healthy Tuna Pasta Salad with Peas is a light, satisfying, and nutrient-packed dish perfect for hot summer days, meal prepping, or a quick lunch fix. Served cold, it combines protein-rich tuna, vibrant green peas, and creamy Greek yogurt dressing, making it a delicious balance of taste and health benefits. Whether you’re hosting a picnic or planning your weekly meals, this salad checks every box: quick to prepare, full of wholesome ingredients, and incredibly versatile.

Did you know that tuna is one of the best sources of omega-3 fatty acids, which are essential for heart health, brain function, and inflammation control? According to the Mayo Clinic, omega-3s can reduce triglycerides, lower blood pressure, and support cardiovascular health. That makes tuna not just tasty but also a powerful ally in a healthy lifestyle.

On top of that, using whole wheat or high-fiber pasta adds to the nutritional profile of this dish. For guidance on choosing pasta that supports long-term wellness, the Harvard School of Public Health recommends opting for whole grains to boost fiber and reduce blood sugar spikes. Combined with Greek yogurt for creaminess and added protein, this dish goes far beyond your typical salad.

What Makes It a Healthy Meal?

• Lean protein from tuna helps with muscle maintenance and keeps you full longer
• Peas add fiber and a subtle sweetness, perfect for balance
• Greek yogurt replaces most of the mayo, giving you creaminess without excess fat
• It’s served cold, making it easy to store, carry, and enjoy on-the-go
• Naturally rich in omega-3s, vitamin D, and potassium

Ingredient Breakdown

Here’s what you’ll need to make this refreshing and nutritious pasta salad:

• 8 oz bite-size pasta (whole wheat shells or rotini recommended)
• 1 cup green peas (frozen or fresh)
• 7 oz canned tuna in water, drained
• 2 ribs celery, chopped
• ¼ cup red onion, diced
• ½ cup plain Greek yogurt
• ½ cup olive oil mayonnaise
• Optional spices: dried dill, black pepper, lemon zest

Substitutions

• Use chickpea pasta or gluten-free noodles for dietary needs
• Swap in avocado mayo for a dairy-free version
• Add fresh herbs like parsley or chives for an herbal twist

Step-by-Step: How to Make It

Making this dish takes only 20 minutes from start to finish:

1. Boil pasta according to the package instructions. Drain and cool completely.
2. Warm peas gently or toss them into the pasta water during the last minute of cooking.
3. In a bowl, combine chopped celery and red onion.
4. Mix tuna, peas, and pasta in a large mixing bowl.
5. In a separate bowl, whisk together the mayo and Greek yogurt until smooth.
6. Add the dressing to the pasta mix and toss until fully coated.
7. Chill for 30 minutes before serving for the best flavor and texture.

Nutritional Highlights

• Calories: ~290 per serving
• Protein: 16–19g, depending on tuna and yogurt used
• Fat: 6–15g (mostly healthy fats)
• Fiber: 3–4g from peas and whole grain pasta
• Sodium: Can be controlled by using low-salt tuna

Why Use Greek Yogurt Instead of Just Mayo?

• Higher protein content
• Tangy, creamy flavor
• Lower fat and fewer calories
• Supports gut health with probiotics (in some brands)

Popular Variations

Want to make this your own? Try these fun and tasty adaptations:

• Mediterranean: Add black olives, sun-dried tomatoes, and crumbled feta
• Spicy kick: Include diced jalapeños or a splash of sriracha
• Vegan twist: Use mashed chickpeas or tofu instead of tuna
• Avocado lovers: Mix in diced avocado for extra creaminess
• Crunch upgrade: Add shredded carrots, cucumbers, or radishes

Serving Suggestions

This salad is perfect for:

• A quick lunchbox meal
• A side dish at a BBQ or picnic
• A healthy work-from-home snack
• A light dinner paired with soup or crusty bread

Great Pairings:

• Fruit salad
• Lemon water or iced green tea
• Whole grain toast or pita
• Roasted sweet potato wedges

Storage & Meal Prep Tips

• Store in an airtight container for up to 4 days
• Keep dressing separate if making ahead to avoid sogginess
• Add a splash of yogurt or olive oil before serving if dry
• Best enjoyed cold – no reheating needed!

For more guidance on storing and preparing healthy meals efficiently, see the Academy of Nutrition and Dietetics’ meal prep tips.

Common Mistakes to Avoid

• Overcooking the pasta – it turns mushy when chilled
• Not draining the tuna well, causing a watery dressing
• Adding dressing too early – the pasta soaks it up quickly
• Skipping the chill time, which affects flavor depth
• Using only mayo, which adds unnecessary fat

FAQs

Can you eat tuna pasta cold the next day?
Yes, it’s ideal for next-day meals! Just store it in the fridge and enjoy chilled.

Is tuna pasta salad good for weight loss?
With lean protein and fiber, it can be part of a weight-loss meal plan. Use Greek yogurt and whole grain pasta for the best results.

What can I substitute for peas in tuna pasta salad?
Try chopped bell peppers, corn, edamame, or even shredded carrots.

How do you keep pasta salad from drying out?
Add a little extra dressing just before serving. Also, store dressing separately when possible.

Can I freeze tuna pasta salad?
It’s not recommended, as pasta and dairy-based dressings don’t freeze well.

Should I rinse pasta for cold salads?
Yes! Rinsing removes excess starch and cools the pasta quickly, preventing it from sticking.

Final Thoughts

This Healthy Tuna Pasta Salad with Peas (Serve Cold) is a powerhouse meal that’s as satisfying as it is simple. Loaded with lean protein, fiber, and healthy fats, it’s a go-to for health-conscious eaters who don’t want to compromise on flavor. Whether you’re prepping ahead or whipping up something quick, this salad brings fresh energy to your table—without heating up the kitchen.

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