Creamy Tuna Pasta Salad

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Creamy Tuna Pasta Salad – A Classic Comfort Dish with a Refreshing Twist

Introduction

Looking for a quick, protein-packed dish that’s perfect for lunch, potlucks, or meal prep? This Creamy Tuna Pasta Salad is the answer! It’s cool, creamy, and full of flavor from tender pasta, flaky tuna, crisp veggies, and a tangy homemade dressing. Whether served chilled or at room temp, this salad is both satisfying and refreshingly light.

Origin and Cultural Significance

Tuna pasta salad has been a staple in American kitchens since the mid-20th century, often found at family gatherings, barbecues, and lunchboxes. It’s beloved for its versatility, affordability, and ability to feed a crowd. The creamy dressing and mix-in options have evolved with tastes and dietary trends, but the core idea remains the same: simple comfort food done right.

Ingredients

For the Salad:

  • 12 oz pasta (elbow, rotini, or shells)
  • 2 (5 oz) cans tuna in water, drained
  • 1 cup celery, diced
  • 1 cup red bell pepper, chopped
  • ½ cup red onion, finely diced
  • 1 cup frozen peas, thawed
  • 2 tablespoons fresh parsley, chopped (optional)

For the Creamy Dressing:

  • ¾ cup mayonnaise (or Greek yogurt for a lighter version)
  • 2 tablespoons sour cream
  • 1 tablespoon Dijon mustard
  • 1 tablespoon lemon juice
  • Salt and pepper to taste
  • 1 teaspoon garlic powder (optional)

Instructions

  1. Cook Pasta: Boil pasta until al dente. Drain and rinse under cold water to cool.
  2. Prep Veggies: While the pasta cools, chop the celery, peppers, onions, and thaw the peas.
  3. Mix Dressing: In a small bowl, whisk together mayo, sour cream, mustard, lemon juice, and seasonings.
  4. Combine: In a large bowl, mix cooled pasta, tuna, vegetables, and dressing. Toss gently to coat evenly.
  5. Chill: Cover and refrigerate for at least 1 hour for flavors to meld.
  6. Serve: Garnish with parsley or extra cracked black pepper. Serve chilled.

Nutritional Information (Per Serving – Approx. 6 servings)

  • Calories: ~370
  • Protein: ~17g
  • Carbohydrates: ~35g
  • Fat: ~18g
  • Fiber: ~3g
  • Sugars: ~4g
  • Sodium: ~400mg
  • Calcium: ~4% DV
  • Iron: ~10% DV
  • Omega-3s: High (from tuna)

Optional Additions

  • Chopped pickles or relish for a tangy crunch
  • Hard-boiled eggs for extra protein
  • Sweet corn for a burst of sweetness
  • Shredded cheese for richness
  • Avocado slices or olives for healthy fats

Tips for Success

  • Chill pasta thoroughly before mixing to prevent the dressing from becoming runny.
  • Use tuna in water for a lighter option or oil-packed for richer flavor.
  • Adjust creaminess by increasing mayo or adding a splash of milk if too thick.
  • Make ahead—the flavor improves as it sits!

Conclusion

Creamy Tuna Pasta Salad is a classic for a reason—cool, creamy, crunchy, and loaded with flavor. It’s a go-to dish that’s quick to whip up and always hits the spot, whether for a weekday lunch or picnic side.

Recommendation

Enjoy it solo or serve alongside sandwiches, grilled meats, or on a bed of greens. It’s a versatile meal that works year-round!

Embracing Healthful Indulgence

Using whole-grain pasta or swapping in Greek yogurt boosts nutrition without sacrificing taste. With lean tuna and plenty of veggies, this dish proves that comfort food can be both wholesome and indulgent.

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