Description
This is the BEST Tuna Pasta Salad without mayo. It’s creamy, packed with protein and made with budget-friendly staples.
Prep Time: 40 min | Cook Time: 5 min | Total Time: 45 min | Course: Lunch, Salad | Cuisine: American | Keyword: Pasta, salads | Servings: 5
Ingredients
2.5cupsdry pasta shells
3cans solid albacore tunastored in water
3stalks celerydiced
1cupradishesthinly sliced
3green onionschopped
¼cupfresh dillchopped
½cupfresh parsleychopped
2cupsspinachchopped
¼cupcapers
Zest of 1 lemon
⅓cupparmesan cheeseshredded
½cupplain greek yogurt
½cupcottage cheese
¼cupolive oil
2clovesgarlicpressed
Juice of 1 lemon
1tablespoondijon mustard
1-2teaspoonhoneyyour preference
½teaspoonsalt
½teaspoonblack pepper
Instructions
- Cook pasta according to package instructions. Rinse with cold water and set aside to cool. (I recommend doing this in advance so the pasta is cool)
- Drain the tuna and add the contents of all 3 cans to a large bowl. Gently separate the tuna using a fork, breaking apart any large chunks.
- To make the dressing: blend together greek yogurt, cottage cheese, olive oil, garlic, lemon juice, dijon, honey, salt and black pepper until smooth. Taste and adjust to desired preferences. Set aside.
- To a large mixing bowl add cooked pasta, tuna, celery, radishes, green onions, dill, parsley, and spinach.
- Add capers, lemon zest and parmesan cheese for flavour.
- Drizzle with the dressing and toss to combine.
Notes
I like to use a blend of cottage cheese and greek yogurt because it creates a creamier, less bitter-tasting dressing. However if you would like to use all yogurt or all cottage cheese, you absolutely can. Mayonnaise can also replace all or some of one of the ingredients.
*I have included the nutrition information for this recipe below. Always remember a recipe is so much more than just nutritional content and these numbers do not need to dictate your food choices. Please don’t forget both your body and soul need nourishment!
Nutrition
Serving: 2cups | Calories: 496kcal | Carbohydrates: 44g | Protein: 39g | Fat: 18g | Saturated Fat: 4g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 10g | Trans Fat: 0.002g | Cholesterol: 52mg | Sodium: 1106mg | Potassium: 631mg | Fiber: 3g | Sugar: 5g | Vitamin A: 2007IU | Vitamin C: 22mg | Calcium: 189mg | Iron: 3mg
