Healthy & Creamy Tuna Pasta Salad with Greek Yogurt: Your Ultimate Protein-Packed Meal Prep Solution

Discover a delicious, wholesome, and protein-packed tuna pasta salad that redefines your quick lunch and dinner options. This recipe replaces traditional mayo with nutrient-rich Greek yogurt, offering a lighter yet incredibly creamy and satisfying experience. It’s not just a meal; it’s a smart choice for healthy eating, convenient meal prep, and enjoying flavorful, balanced nutrition any day of the week.

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I’ve always been driven by a passion for transforming beloved recipes into healthier versions without sacrificing flavor. It’s a culinary adventure I embrace wholeheartedly, especially when it comes to savory dishes. While my baking experiments sometimes remind me that some treats are perfect just as they are, when it comes to everyday meals, I love finding clever swaps that boost nutrition and keep things light. This creamy tuna pasta salad is a prime example of such a successful transformation, making it a staple in my kitchen for its ease, health benefits, and incredible taste.

My journey with this particular tuna pasta salad began when my friend Julie shared her recipe back in 2011. I immediately craved it, and over the years, it quickly became a household favorite. However, I gradually started making small adjustments, incorporating ingredients I typically keep stocked in my fridge and pantry to make it even more nutritious and align with my health-conscious approach. These tweaks elevated it from a simple side dish to a robust, protein-packed meal that’s ideal for busy weeknights or satisfying lunches that last for days. That’s the magic of a good pasta salad, isn’t it? It just gets better with time and is perfect for meal prepping.

Why This Healthy Tuna Pasta Salad is a Game Changer

This isn’t just any tuna pasta salad; it’s a strategically designed dish to fuel your body and delight your taste buds. By incorporating whole grain pasta, lean protein from tuna and eggs, and the creamy goodness of Greek yogurt, this recipe becomes a powerhouse of nutrition. It’s light enough to enjoy without feeling weighed down, yet substantial enough to keep hunger at bay. The blend of textures—from the firm pasta and crunchy celery to the tender tuna and soft eggs—creates a truly enjoyable eating experience.

One of the biggest advantages of this recipe is its versatility and suitability for meal preparation. It holds up beautifully in the refrigerator, making it an excellent choice for a few days’ worth of lunches or quick dinners. Imagine having a wholesome, homemade meal ready to go, saving you time and ensuring you stick to your healthy eating goals. Whether you’re packing it for work, school, or simply need a fast option after a long day, this tuna pasta salad delivers on both convenience and flavor.

The Power of Greek Yogurt in Pasta Salads

The secret to the creamy texture and boosted nutritional profile of this tuna pasta salad lies in the Greek yogurt. I love using plain, 0% fat Greek yogurt as a healthier alternative to traditional mayonnaise in almost any creamy salad. If you haven’t ventured into this swap yet, I wholeheartedly encourage you to give it a try. Greek yogurt provides a wonderful tanginess, a velvety texture, and a significant protein punch, all while being lower in fat and calories than mayo. It instantly transforms a dish into something lighter and more invigorating without compromising on the comforting creaminess we often crave.

This ingenious swap is not limited to tuna pasta salad! It works wonders in a variety of recipes, from creamy dressings to dips and other protein salads. For more inspiration on how to incorporate Greek yogurt into your healthy cooking, check out recipes like my Tangy Tuna Salad Wraps or my friend Liz’s fantastic Curried Chicken Salad with Apples, both of which benefit from the healthy goodness of Greek yogurt.

Building a Balanced Meal with Tuna Pasta Salad

I find this whole grain tuna pasta salad to be incredibly versatile. For several lunches in a row, I’ve enjoyed it simply served over crisp lettuce leaves and alongside sliced ripe tomatoes. This combination not only adds more fresh vegetables but also creates a beautiful contrast of textures and flavors. The salad itself is brimming with high-quality protein and dietary fiber, which work together to keep you feeling full and satisfied in the best way possible. This sustained satiety means fewer cravings and more consistent energy throughout your day.

One of my favorite tips for keeping this salad fresh and vibrant, especially on subsequent days, is to toss it with a little splash of apple cider vinegar or a squeeze of fresh lemon juice just before serving. This simple trick brightens up the flavors and makes it taste freshly made, even after a day or two in the refrigerator. It’s a testament to how well this dish holds up for easy meal prep.

Tuna is one of my all-time favorite ingredients for its convenience, affordability, and exceptional protein content. If you share my appreciation for this pantry staple, you’ll definitely want to explore my comprehensive roundup of 20 Healthy Recipes Using Canned Tuna. It offers a wealth of ideas to keep your meals interesting and nutritious.

What Goes Into My Favorite Tuna Pasta Salad?

My version of tuna pasta salad is a harmonious blend of simple, wholesome ingredients that come together to create a symphony of flavors and textures. It starts with hearty whole grain pasta, which provides a satisfying base and an excellent source of fiber. This is combined with flaked canned tuna, offering lean protein and a savory depth, along with finely chopped celery for that essential crunch and freshness. Hard-boiled eggs add another layer of protein and a creamy element that complements the other ingredients beautifully.

The magic truly happens in the dressing. Instead of heavy mayo, I create a light yet incredibly creamy dressing using plain 0% Greek yogurt, a touch of light mayonnaise (which is optional and can be fully replaced by more Greek yogurt for an even lighter version), and a spoonful of tangy mustard. The flavors are brightened with a no-salt-added lemon pepper seasoning, a pinch of onion powder, and a generous splash or two of apple cider vinegar. Salt and freshly ground black pepper are added to taste, ensuring every bite is perfectly seasoned. This combination creates a dressing that’s both flavorful and nutritious, coating every piece of pasta and ingredient with irresistible goodness.

Simple Steps to Create This Wholesome Tuna Pasta Salad

Making this healthy tuna pasta salad is straightforward, requiring just a few simple steps. It’s designed for efficiency, perfect for even the busiest of days:

**Cook the Pasta**: Begin by preparing your favorite whole grain pasta according to the package instructions. Al dente is usually best for pasta salads, as it holds its shape well. Once cooked, drain the pasta thoroughly and set it aside to cool completely. Cooling is crucial to prevent the dressing from becoming oily or separating.
**Combine the Solids**: In a large mixing bowl, flake your drained canned tuna, chop your hard-boiled eggs, and finely dice the celery. The goal is to have all these core ingredients ready to be dressed.
**Whip Up the Dressing**: In a separate smaller bowl, whisk together the Greek yogurt, light mayo (if using), mustard, lemon pepper seasoning, onion powder, apple cider vinegar, and a pinch of salt and pepper. Mix until all ingredients are well combined and the dressing is smooth and creamy.
**Bring It All Together**: Add the cooled pasta to the large bowl with the tuna, eggs, and celery. Pour the prepared dressing over all the ingredients. Gently stir everything together until the pasta and other components are evenly coated with the creamy dressing. Taste and adjust the seasoning with additional salt, pepper, or a little more vinegar/lemon juice if desired.

Once assembled, the salad is ready to be enjoyed immediately, or you can refrigerate it for a few hours to allow the flavors to meld even further. This also makes it perfectly chilled for serving. Store any leftovers in an airtight container in the fridge for up to 3-4 days, ensuring you have healthy meals ready when you need them.

More Healthy Pasta Salad Inspirations

If you’ve enjoyed this healthy tuna pasta salad, you’ll love exploring other fresh and flavorful pasta salad recipes that offer similar nutritional benefits and ease of preparation. Here are a few more wholesome pasta salads to add to your repertoire:

Lemony Green Bean Pasta Salad with Walnuts – This vibrant salad features whole grain pasta, crisp fresh green beans, a bright lemon dressing, and crumbled feta cheese, all topped with crunchy walnuts for added texture and healthy fats. It’s bursting with flavor and perfect for a light lunch or side dish.
Tuna and Orzo Salad with Parmesan and Basil – Another fantastic pasta salad featuring tuna, but with a delightful Mediterranean twist. This recipe uses tiny orzo pasta, fresh basil, and savory Parmesan cheese, creating a different flavor profile that’s equally satisfying and healthy.
Macaroni Salad (Mayo Free) – I fondly call this my “beach day pasta salad” because it’s completely mayo-free, making it ideal for picnics, outdoor gatherings, or any occasion where you need a salad that holds up well without refrigeration for a bit longer. It’s simple, packed with crunchy vegetables, and incredibly refreshing.

These recipes demonstrate just how versatile and exciting healthy pasta salads can be, proving that nutritious eating doesn’t have to be bland or boring. They’re perfect for adding variety to your meal rotation and keeping your healthy lifestyle on track.

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Creamy Tuna Pasta Salad With Greek Yogurt

Author: Aggie Goodman

A healthy Greek-yogurt based whole grain pasta salad packed with protein. This tuna pasta salad recipe is a great option for quick lunches or dinners.

Ingredients

1/2 of 13 oz package of whole wheat rotini (or pasta of your choice)
2 cans light tuna, drained and flaked
3 hard boiled eggs, chopped
3 celery stalks, chopped (include celery leaves for more flavor)
1/2 cup plain 0% Greek Yogurt
1 tablespoon light mayo (optional, can use more Greek yogurt instead)
1 tablespoon mustard
1 1/2 teaspoon lemon pepper seasoning (I use a no salt added seasoning, check yours and adjust your additional salt)
1/8 teaspoon onion powder
couple of splashes of apple cider vinegar (I measured a cap full)
salt and pepper to taste

Cook Mode

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Instructions

Prepare your pasta according to directions. When cooked through, drain and set aside to cool.
To a large bowl add tuna, hard boiled eggs and celery.
Prepare your “dressing” by combining Greek yogurt, mayo, mustard, lemon pepper, onion powder, apple cider vinegar, salt and pepper.
Add your cooled pasta to large bowl along with your dressing. Gently stir to combine. Taste for salt and pepper and adjust.

Notes

Inspired and adapted from The Little Kitchen