I love when my Healthy Pasta Salad brings together flavors from hearty whole grain pasta and tender tuna, blended with zesty lemon juice and tangy Dijon mustard. Crisp red onion, celery, and red bell pepper add a refreshing crunch while smooth, creamy Greek yogurt ties it all in a satisfying, vibrant medley.

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I recently whipped up this Healthy Creamy Pasta Salad and it’s quickly become one of my all-time favs. I really enjoy how the mixture of whole grain pasta, tender tuna, and crisp veggies like red bell pepper, celery, and chopped red onion brings so much life to this dish.

I mixed in a cup of plain low-fat Greek yogurt with a tablespoon of Dijon mustard and a couple of teaspoons of lemon juice to create a tangy yet smooth dressing that ties everything together. Trust me, there is nothing like a salad with a mix of sweet corn and peas to add a surprising burst of flavor and texture.

I season it with salt and pepper and top it off with fresh chopped parsley. This salad is perfect for potlucks or a lazy summer lunch even if it feels a bit off the beaten path sometimes.

Give it a try, you might just be pleasantly surprised!

Why I Like this Recipe

I really love this recipe because its super creamy and packed with protein from the tuna and whole grain pasta. The creamy Greek yogurt dressing mixed with Dijon mustard and lemon juice gives it a tangy kick that makes every bite interesting.

I also really like how its loaded with fresh veggies like red onion, celery, red bell pepper, sweet corn, and peas. That mix of crunchy and soft textures makes it more fun to eat and gives it a lot of different flavors.

Another big reason is that its a breeze to make. I can throw everything together in less than an hour and it always turns out great, which is perfect when I’m in a hurry but still want something healthy and filling.

Plus, it reminds me of summer picnics and get togethers. The chilled pasta salad feels light and refreshing, making it a great dish to share at potlucks or simply enjoy on a warm day.

Ingredients

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Whole grain pasta gives you healthy, slow release carbohydrates and extra fiber for a balanced meal.
Tuna is packed with lean protein and omega-3 fatty acids, which are great for your heart.
Greek yogurt makes the salad creamy while adding a boost of protein and tangy flavor.
Red onion gives a zesty kick and adds antioxidants, helping your overall health.
Red bell pepper offers a crunchy sweetness and is loaded with vitamin C beneficial for your immune system.

Ingredient Quantities

8 oz whole grain pasta

2 cans (5 oz each) tuna in water, drained

1 cup plain low-fat Greek yogurt

1 tablespoon Dijon mustard

2 teaspoons lemon juice

1/4 cup chopped red onion

1 cup diced celery

1 cup diced red bell pepper

1/2 cup sweet corn (if you like extra sweetness)

1/2 cup peas

Salt and pepper to taste

Fresh chopped parsley for garnish

How to Make this

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1. Bring a large pot of salted water to a boil and cook the 8 oz whole grain pasta according to package directions until al dente. Drain and rinse with cold water to cool it down quick.

2. In a small bowl, mix together the 1 cup plain low-fat Greek yogurt, 1 tablespoon Dijon mustard, and 2 teaspoons lemon juice until well combined.

3. Prep your veggies by chopping 1/4 cup red onion, dicing 1 cup celery and 1 cup red bell pepper.

4. In a big mixing bowl, add the cooled pasta along with the chopped red onion, celery, and red bell pepper.

5. Gently fold in 2 cans (5 oz each) of drained tuna, being careful not to break it up too much.

6. Stir in the 1/2 cup sweet corn and 1/2 cup peas, making sure everything is evenly distributed.

7. Pour the yogurt mixture over the pasta and veggies, and season with salt and pepper to taste. Mix everything together until the salad is nicely coated.

8. Chill the pasta salad in the fridge for at least 30 minutes before serving, and garnish with fresh chopped parsley right before you serve. Enjoy!

Equipment Needed

1. A large pot for boiling the pasta
2. A colander to drain and rinse the pasta
3. A cutting board for chopping the onions, celery, and red bell pepper
4. A chef’s knife for cutting up the veggies
5. A small bowl for mixing the yogurt, mustard, and lemon juice
6. A big mixing bowl to toss all the ingredients together
7. Measuring cups and spoons to accurately portion out the ingredients
8. A stirring utensil, like a large spoon, to gently combine the salad ingredients

FAQ

Can I use a different pasta than whole grain?

Yup, feel free to use any pasta you like but whole grain adds extra fiber and fits the healthy vibe better.

What if I don't have Greek yogurt?

No worries, you can swap it with low-fat sour cream or even a little light mayo but know that it might change the flavor a bit.

Should I serve the pasta salad warm or cold?

It tastes best cold so chill it in the fridge for an hour or two before serving for that extra refreshing feel.

How long can I keep the salad in the fridge?

It'll be good for about 3 days in an airtight container, though it's always best when it's freshly made.

Can I add other veggies to the salad?

Sure thing, tossing in some cucumbers or spinach is a great idea if you wanna mix things up and add more crunch.

Healthy Creamy Pasta Salad Recipe Substitutions and Variations

If you dont have whole grain pasta handy, try using farro or brown rice pasta instead.
Instead of tuna, you could use canned salmon or even a cup of rinsed chickpeas for a different protein twist.
If plain low-fat Greek yogurt is out, low-fat sour cream or blended cottage cheese works pretty well too.
No Dijon mustard available? Use yellow mustard or even a pinch of mustard powder for a similar tangy kick.
If you run out of lemon juice, a splash of white wine vinegar can do the trick.

Pro Tips

1. When you cook the pasta, try rinsing it under cold water once you drain it. It stops the pasta from cooking further and clumping together.
2. Mixing up the yogurt with mustard and lemon juice ahead of time makes the dressing way smoother and easier to mix into the salad.
3. Be gentle when you stir in the tuna so you don’t break it all up, cause chunks give a better texture than mush.
4. Remember to chill the salad for at least 30 minutes. This gives the veggies and pasta time to soak up all that tasty dressing.

Healthy Creamy Pasta Salad Recipe

Recipe by Francis Mead

0.0 from 0 votes

Servings

servings

Calories

450

kcal

Equipment: 1. A large pot for boiling the pasta
2. A colander to drain and rinse the pasta
3. A cutting board for chopping the onions, celery, and red bell pepper
4. A chef’s knife for cutting up the veggies
5. A small bowl for mixing the yogurt, mustard, and lemon juice
6. A big mixing bowl to toss all the ingredients together
7. Measuring cups and spoons to accurately portion out the ingredients
8. A stirring utensil, like a large spoon, to gently combine the salad ingredients

Ingredients

8 oz whole grain pasta
2 cans (5 oz each) tuna in water, drained
1 cup plain low-fat Greek yogurt
1 tablespoon Dijon mustard
2 teaspoons lemon juice
1/4 cup chopped red onion
1 cup diced celery
1 cup diced red bell pepper
1/2 cup sweet corn (if you like extra sweetness)
1/2 cup peas
Salt and pepper to taste
Fresh chopped parsley for garnish

Directions

Bring a large pot of salted water to a boil and cook the 8 oz whole grain pasta according to package directions until al dente. Drain and rinse with cold water to cool it down quick.
In a small bowl, mix together the 1 cup plain low-fat Greek yogurt, 1 tablespoon Dijon mustard, and 2 teaspoons lemon juice until well combined.
Prep your veggies by chopping 1/4 cup red onion, dicing 1 cup celery and 1 cup red bell pepper.
In a big mixing bowl, add the cooled pasta along with the chopped red onion, celery, and red bell pepper.
Gently fold in 2 cans (5 oz each) of drained tuna, being careful not to break it up too much.
Stir in the 1/2 cup sweet corn and 1/2 cup peas, making sure everything is evenly distributed.
Pour the yogurt mixture over the pasta and veggies, and season with salt and pepper to taste. Mix everything together until the salad is nicely coated.
Chill the pasta salad in the fridge for at least 30 minutes before serving, and garnish with fresh chopped parsley right before you serve. Enjoy!

Notes

Below you’ll find my best estimate of this recipe’s nutrition facts. Treat the numbers as a guide rather than a rule—great food should nourish both body and spirit. Figures are approximate, and the website owner assumes no liability for any inaccuracies in this recipe.