Tips To Serve Tuna Pasta Salad Recipe Low Calorie Simple

Posted on

This recipe is for all the tuna salad lovers out there who crave a satisfying lunch option without the calorie overload. This lightened-up version packs all the flavor of the classic dish but with a fraction of the fat. It’s perfect for meal prepping, quick lunches, or a refreshing side dish.

Ingredients:

Healthy Tuna Pasta Salad
Healthy Tuna Pasta Salad

1 (5-ounce) can tuna in water, drained and flaked

  • 8 ounces whole wheat rotini pasta, cooked according to package directions and cooled
  • 1/2 cup chopped celery
  • 1/4 cup chopped red onion
  • 1/4 cup chopped fresh dill
  • 1/4 cup low-fat Greek yogurt
  • 1 tablespoon Dijon mustard
  • 1 tablespoon lemon juice
  • 1/4 teaspoon dried oregano
  • Salt and freshly ground black pepper, to taste

  • Directions:

    1. In a large bowl, combine the cooked pasta, flaked tuna, celery, red onion, and dill.
    2. In a separate bowl, whisk together the Greek yogurt, Dijon mustard, lemon juice, and oregano. Season with salt and pepper to taste.
    3. Pour the dressing over the pasta and tuna mixture. Gently toss to coat everything evenly.
    4. Taste and adjust seasonings as desired.
    5. Cover and refrigerate for at least 30 minutes before serving. This allows the flavors to meld.

    Optional Add-Ins:

    1/4 cup chopped cucumber for added freshness

  • 1/4 cup chopped cherry tomatoes for a pop of color
  • 1 tablespoon chopped fresh parsley for extra herbs

  • Nutrition Facts (per serving):

    Calories: 280

  • Fat: 5g
  • Saturated Fat: 1g
  • Cholesterol: 30mg
  • Sodium: 350mg (depending on the sodium content of your ingredients)
  • Carbohydrates: 35g
  • Fiber: 3g
  • Sugar: 3g
  • Protein: 20g

  • Tips:

    For an even lighter version, use a reduced-sodium version of canned tuna.

  • Leftovers can be stored in an airtight container in the refrigerator for up to 3 days.
  • You can use any type of pasta you like. Whole wheat rotini, penne, or fusilli all work well.

  • Conclusion

    This low-calorie tuna pasta salad is a delicious and satisfying way to enjoy a healthy lunch or light dinner. It’s packed with protein and fiber, making it a meal that will keep you feeling full and energized. Plus, it’s easy to customize with your favorite add-ins. So ditch the mayo-laden version and give this lightened-up recipe a try!

    Frequently Asked Questions (FAQs):

    1. Can I use mayonnaise instead of Greek yogurt?

    Yes, you can substitute mayonnaise for the Greek yogurt. However, keep in mind that this will increase the calorie and fat content of the salad. Use light mayonnaise for a slightly healthier option.

    2. What can I use if I don’t have fresh dill?

    Dried dill can be substituted for fresh dill. Use about 1 teaspoon of dried dill for every tablespoon of fresh dill.

    3. Is this recipe gluten-free?

    No, this recipe is not gluten-free as it uses wheat rotini pasta. However, you can easily make it gluten-free by using gluten-free pasta such as brown rice pasta or lentil pasta.

    4. Can I make this recipe vegan?

    Yes, you can make this recipe vegan by using vegan mayonnaise or a vegan yogurt alternative. Additionally, use a plant-based tuna substitute for the canned tuna.

    5. What other vegetables can I add to this salad?