Creamy Pasta Salad with Tuna and Vegetables Low Fat
Light, refreshing, and packed with protein, this Creamy Pasta Salad with Tuna and Vegetables is a perfect low-fat option for a satisfying meal or side dish. Made with whole wheat or gluten-free pasta, tender chunks of tuna, and a vibrant mix of cherry tomatoes, cucumber, red bell pepper, and peas, this dish delivers a colorful medley of textures and nutrients. The creamy yet guilt-free dressing combines low-fat Greek yogurt, light mayonnaise, and a zesty hint of Dijon mustard, garlic powder, and lemon juice for a tangy, flavorful finish. Prepare it in just 25 minutes and let it chill for the best flavor, making it an excellent make-ahead option for lunch, picnics, or potlucks. This wholesome, protein-packed tuna pasta salad will be your go-to for healthy, satisfying meals.
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Ingredients
- 250 grams Pasta (preferably whole wheat or gluten-free)
- 200 grams Canned tuna in water (drained)
- 150 grams Cherry tomatoes (halved)
- 1 medium Cucumber (diced)
- 1 medium Red bell pepper (diced)
- 0.5 medium Red onion (finely chopped)
- 100 grams Frozen peas
- 150 grams Low-fat Greek yogurt
- 50 grams Light mayonnaise
- 2 tablespoons Lemon juice
- 1 teaspoon Dijon mustard
- 0.5 teaspoon Garlic powder
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper (freshly ground)
- 2 tablespoons Fresh parsley (chopped, optional for garnish)
Directions
Step 1
Bring a large pot of lightly salted water to a boil. Add the pasta and cook according to the package instructions until al dente. In the last 2 minutes of cooking, add the frozen peas to the boiling water with the pasta. Drain the pasta and peas, rinse with cold water, and set aside to cool.
Step 2
While the pasta is cooling, prepare the dressing. In a small mixing bowl, whisk together the Greek yogurt, light mayonnaise, lemon juice, Dijon mustard, garlic powder, salt, and pepper until smooth and well combined.
Step 3
In a large mixing bowl, combine the cooled pasta and peas, canned tuna, cherry tomatoes, cucumber, red bell pepper, and red onion.
Step 4
Pour the dressing over the pasta mixture and toss gently to coat all the ingredients evenly.
Step 5
Taste and adjust seasoning if necessary. Cover the bowl and refrigerate the salad for at least 30 minutes to allow the flavors to meld.
Step 6
Before serving, give the salad a quick stir and garnish with fresh chopped parsley, if desired.
Step 7
Serve chilled and enjoy!
Nutrition Facts
| Serving size | (1349.3g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1050.8 |
| Total Fat 21.7g | 0% |
| Saturated Fat 5.2g | 0% |
| Polyunsaturated Fat 6.7g | |
| Cholesterol 96.6mg | 0% |
| Sodium 2379.9mg | 0% |
| Total Carbohydrate 136.0g | 0% |
| Dietary Fiber 23.0g | 0% |
| Total Sugars 43.5g | |
| Protein 88.8g | 0% |
| Vitamin D 214IU | 0% |
| Calcium 311.2mg | 0% |
| Iron 8.5mg | 0% |
| Potassium 2322.1mg | 0% |
Source of Calories