Lean Green Tuna Mac Salad
Elevate your lunch game with this light yet protein-packed Lean Green Tuna Mac Salad, a refreshing twist on classic pasta salad! Made with tender whole wheat elbow macaroni, nutrient-rich greens like spinach, broccoli, and green bell pepper, and satisfying bites of lean tuna, this dish is as wholesome as it is flavorful. A creamy, tangy dressing of Greek yogurt, olive oil, and zesty lemon juice ties everything together, while frozen peas add pops of sweetness and parsley lends a fresh finish. Ready in just 25 minutes and perfect served chilled or at room temperature, this easy tuna pasta salad is ideal for meal prep, picnics, or a quick weekday dinner. Packed with fiber, protein, and vibrant veggies, it delivers guilt-free comfort and a burst of flavor in every bite.
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 2 cups whole wheat elbow macaroni
- 2 cans canned tuna (packed in water, drained)
- 1 cup broccoli florets
- 1 medium green bell pepper (diced)
- 1 cup spinach (chopped)
- 1 cup frozen peas
- 0.5 cup plain Greek yogurt
- 2 tablespoons olive oil
- 2 tablespoons lemon juice
- 1 teaspoon Dijon mustard
- 0.5 teaspoon garlic powder
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 2 tablespoons parsley (chopped, for garnish)
Instructions
Bring a large pot of salted water to a boil. Cook the whole wheat elbow macaroni according to the package instructions until al dente. Drain and rinse under cold water to stop the cooking process, then set aside.
While the pasta cooks, steam the broccoli florets for 2-3 minutes until tender but still bright green. Rinse under cold water to cool and set aside.
In a large mixing bowl, combine the cooked macaroni, steamed broccoli, diced green bell pepper, chopped spinach, and frozen peas (no need to thaw; they will naturally thaw in the salad).
Add the drained tuna to the bowl, flaking it into small pieces with a fork to evenly distribute.
In a small bowl, whisk together the Greek yogurt, olive oil, lemon juice, Dijon mustard, garlic powder, salt, and black pepper until smooth and well combined.
Pour the dressing over the pasta and vegetable mixture. Toss gently but thoroughly to coat all ingredients evenly in the dressing.
Taste and adjust seasoning if needed (add a pinch more salt or lemon juice as desired).
Chill the salad in the refrigerator for at least 30 minutes to allow the flavors to meld.
Before serving, garnish with chopped parsley for a fresh pop of flavor and color. Serve cold or at room temperature and enjoy!
Nutrition Facts
Calories |
1404 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 37.6 g | 48% | |
| Saturated Fat | 6.8 g | 34% | |
| Polyunsaturated Fat | 2.8 g | ||
| Cholesterol | 32 mg | 11% | |
| Sodium | 1601 mg | 70% | |
| Total Carbohydrate | 209.4 g | 76% | |
| Dietary Fiber | 27.6 g | 99% | |
| Total Sugars | 22.9 g | ||
| Protein | 73.4 g | 147% | |
| Vitamin D | 1.1 mcg | 6% | |
| Calcium | 356 mg | 27% | |
| Iron | 14.1 mg | 78% | |
| Potassium | 1881 mg | 40% | |
*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.
