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.
Log this recipe in SnapCalorie
Recipe Information
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)
Instructions
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.
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.
In a large mixing bowl, combine the cooled pasta and peas, canned tuna, cherry tomatoes, cucumber, red bell pepper, and red onion.
Pour the dressing over the pasta mixture and toss gently to coat all the ingredients evenly.
Taste and adjust seasoning if necessary. Cover the bowl and refrigerate the salad for at least 30 minutes to allow the flavors to meld.
Before serving, give the salad a quick stir and garnish with fresh chopped parsley, if desired.
Serve chilled and enjoy!
Nutrition Facts
Calories |
1051 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 21.7 g | 28% | |
| Saturated Fat | 5.2 g | 26% | |
| Polyunsaturated Fat | 6.7 g | ||
| Cholesterol | 97 mg | 32% | |
| Sodium | 2380 mg | 103% | |
| Total Carbohydrate | 136.0 g | 49% | |
| Dietary Fiber | 23.0 g | 82% | |
| Total Sugars | 43.5 g | ||
| Protein | 88.8 g | 178% | |
| Vitamin D | 5.4 mcg | 27% | |
| Calcium | 311 mg | 24% | |
| Iron | 8.5 mg | 47% | |
| Potassium | 2322 mg | 49% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
