A light yet satisfying pasta salad featuring tender whole wheat penne, crisp green peas and celery, and protein-rich tuna—all tossed in a creamy avocado and Greek yogurt dressing. This refreshing dish is ideal for meal prep, picnics, or a quick and wholesome lunch that packs in both flavor and nutrition.
Why You’ll Love This Recipe
- Light yet filling with plenty of protein and fiber
- Packed with fresh, wholesome ingredients
- Creamy dressing without mayo
- Great for meal prep and make-ahead lunches
- Naturally gluten-free if using GF pasta
- No reheating required—serve cold or room temperature
- Customizable with your favorite veggies or herbs
- Quick and easy to prepare in under an hour
- Heart-healthy fats from avocado and tuna
- A refreshing twist on traditional pasta salad
Ingredients
Salad:
- 8 ounces whole wheat penne pasta
- 2–3 celery stalks, chopped
- 1 cup frozen green peas, thawed
- 6.7 ounces tuna in olive oil (1 jar), drained and flaked
- ½ red onion, thinly sliced (for garnish)
Creamy Dressing:
- 1 ripe avocado
- 1 cup plain Greek yogurt
- 2 tablespoons fresh dill, chopped (plus more for garnish)
- Juice of ½ lemon
- 1 tablespoon Dijon mustard
- 1–2 garlic cloves, minced
- 1 teaspoon chili flakes (optional)
- Salt and pepper to taste
Directions
- Cook the penne pasta according to package instructions. Drain and let it cool in a large mixing bowl.
- In a blender or food processor, combine the avocado, Greek yogurt, dill, lemon juice, Dijon mustard, garlic, and chili flakes. Blend until smooth and creamy. Season with salt and pepper to taste.
- Add the chopped celery, green peas, and flaked tuna to the cooled pasta.
- Pour the creamy dressing over the pasta mixture and toss gently until well coated.
- Garnish with red onion slices and extra chopped dill if desired.
- Serve immediately, or refrigerate for 30 minutes to allow the flavors to meld.
Servings And Timing
Servings: 4
Prep Time: 15 minutes
Chill Time: 30 minutes
Total Time: 45 minutes
Calories: Approximately 400 kcal per serving
Variations
- Use gluten-free pasta to make it gluten-free
- Substitute canned tuna for tuna in oil for a lighter version
- Add chopped cherry tomatoes or cucumber for extra freshness
- Swap Greek yogurt with a dairy-free alternative for a dairy-free option
- Replace dill with fresh basil or parsley for a different herb twist
- Add sliced olives or capers for a Mediterranean flair
- Use elbow macaroni or fusilli instead of penne
- Stir in hard-boiled eggs or chickpeas for added protein
- Add a dash of hot sauce to the dressing for extra heat
- Top with toasted sunflower seeds or pumpkin seeds for crunch
Storage/Reheating
Storage:
Store in an airtight container in the refrigerator for up to 3 days.
Reheating:
This salad is best enjoyed cold or at room temperature. No reheating is necessary. Stir gently before serving to redistribute the dressing.
FAQs
Can I use canned tuna instead of tuna in oil?
Yes, canned tuna in water works fine—just drain it well. Tuna in oil adds extra richness but is not required.
Is this salad good for meal prep?
Absolutely. It holds up well in the fridge and makes a great grab-and-go lunch.
Can I make this without Greek yogurt?
Yes, you can substitute with a dairy-free yogurt or mashed avocado alone for a different creamy base.
What type of pasta is best?
Whole wheat penne works well, but feel free to use any short pasta like fusilli or rotini.
Can I add other vegetables?
Definitely. Bell peppers, cucumbers, cherry tomatoes, or shredded carrots would all be great additions.
Is this recipe gluten-free?
It can be made gluten-free by using certified gluten-free pasta.
Can I make this ahead of time?
Yes. It actually tastes better after chilling as the flavors blend. Prepare up to a day in advance.
How do I keep the avocado from browning?
The lemon juice in the dressing helps prevent browning. Store in an airtight container to keep it fresh.
Can I use dried dill instead of fresh?
Yes, but reduce the amount to about 1 teaspoon as dried herbs are more concentrated.
How can I make this spicier?
Increase the chili flakes or add a dash of hot sauce or diced jalapeño to the dressing.
Conclusion
Fresh Creamy Tuna Pasta Salad is a versatile, wholesome dish that checks all the boxes for flavor, convenience, and nutrition. Whether you’re prepping lunch for the week or bringing a dish to a picnic, this creamy, crunchy, and refreshing salad is sure to be a hit. Quick to make and easy to customize, it’s a light meal that doesn’t sacrifice satisfaction.
Print
Fresh Creamy Tuna Pasta Salad
- Total Time: 45 minutes
- Yield: 4 servings 1x
- Diet: Gluten Free
Description
Creamy tuna pasta salad with avocado-Greek yogurt dressing—fresh, protein-rich, and perfect for meal prep, summer lunches, or picnics.
Ingredients
Salad:
8 ounces whole wheat penne pasta
2–3 celery stalks, chopped
1 cup frozen green peas, thawed
6.7 ounces tuna in olive oil (1 jar), drained and flaked
½ red onion, thinly sliced (for garnish)
Creamy Dressing:
1 ripe avocado
1 cup plain Greek yogurt
2 tablespoons fresh dill, chopped (plus more for garnish)
Juice of ½ lemon
1 tablespoon Dijon mustard
1–2 garlic cloves, minced
1 teaspoon chili flakes (optional)
Salt and pepper to taste
Instructions
Cook penne pasta according to package instructions. Drain and let cool in a large mixing bowl.
In a blender or food processor, combine avocado, Greek yogurt, dill, lemon juice, Dijon mustard, garlic, and chili flakes. Blend until creamy. Season with salt and pepper.
Add celery, peas, and tuna to the cooled pasta. Pour over dressing and gently toss to coat.
Garnish with sliced red onion and extra dill if desired.
Serve immediately or refrigerate for 30 minutes to enhance flavor.
Notes
For a gluten-free version, use gluten-free pasta. This salad holds up well for 2–3 days in the fridge—ideal for make-ahead lunches. Add cherry tomatoes for extra color.
- Prep Time: 15 minutes+ Chill Time: 30 minutes
- Category: Salad
- Method: No Bake
- Cuisine: Mediterranean-Inspired