Healthy Pea Tuna Pasta Salad

If you ask me, pasta salad is one of those recipes that never goes out of style.

This classic dish combines tender shell pasta with protein-packed tuna and crisp vegetables for a satisfying lunch or side dish. Sweet peas and crunchy celery bring freshness, while red onion adds a nice bite.

The creamy dressing is a mix of mayonnaise and Greek yogurt, brightened up with fresh dill and a squeeze of lemon juice. It’s tangy, fresh, and holds everything together perfectly.

It’s an easy recipe that works great for potlucks, picnics, or just a simple weeknight dinner when you want something filling but not too heavy.

What Kind of Tuna Should I Use?

For this pasta salad, you can use either canned tuna in water or oil, depending on your preference. Tuna in water is lighter and lets the other flavors shine through, while tuna in oil adds a bit more richness to the dish. I typically reach for chunk light tuna since it’s budget-friendly and has a milder flavor, but if you prefer a meatier texture, solid white albacore is a great choice. Just make sure to drain your tuna well before mixing it in, otherwise your pasta salad might end up a bit watery.

Options for Substitutions

This pasta salad is super forgiving and works well with a few simple swaps:

• Shells: Any short pasta shape works great here – try rotini, bow ties, elbow macaroni, or penne. They all hold the dressing nicely and mix well with the other ingredients.
• Tuna: You can use canned salmon or cooked chicken breast if you’re not a tuna fan. For a vegetarian version, try chickpeas – they give a similar protein boost and texture.
• Greek yogurt: If you don’t have Greek yogurt, you can use all mayonnaise (1 cup total) or substitute with sour cream. The yogurt adds tanginess and cuts the richness, but it’s not essential.
• Peas: Frozen peas work just as well as fresh – just thaw them first. You can also swap them for corn, diced cucumber, or cherry tomatoes if you prefer.
• Dill weed: Fresh dill is always nice if you have it (use about 2 tablespoons), but dried works fine. In a pinch, try parsley or a squeeze of lemon juice for brightness.
• Red onion: Green onions or shallots make good alternatives if red onion is too strong for your taste. You can also use less or skip it entirely.

Watch Out for These Mistakes While Cooking

The biggest mistake with pasta salad is adding the dressing while the pasta is still warm, which causes the mayonnaise to break down and creates a greasy, separated mess – always let your cooked shells cool completely or rinse them under cold water first.

Overcooking the pasta is another common issue since it continues to soften as it sits in the dressing, so aim to cook your shells just until al dente and they’ll have the perfect texture after chilling.

Don’t skip the chilling time, as pasta salad tastes bland when served immediately – the 30-minute rest allows the flavors to blend together and the dill to really come through.

If you’re making this ahead, hold back some of the sauce since pasta absorbs moisture over time, and you can stir in that reserved mayo-yogurt mixture right before serving to freshen it up.

What to Serve With Pea Tuna Pasta Salad?

This pasta salad is pretty filling on its own, but I love serving it alongside some fresh summer sides for a complete meal. A plate of sliced tomatoes with a drizzle of olive oil and sea salt is always a winner, or you could go with some crispy potato chips if you want something with a bit of crunch. For a lighter option, try pairing it with a simple fruit salad made with watermelon, berries, and a squeeze of lime – the sweetness balances out the creamy, savory pasta really nicely. If you’re feeding a crowd at a picnic or potluck, corn on the cob or coleslaw are both great choices that round out the plate.

Storage Instructions

Store: This pasta salad actually gets better after sitting in the fridge for a few hours, so it’s perfect for making ahead. Keep it in an airtight container in the refrigerator for up to 3 days. The flavors really meld together nicely overnight, making it an awesome option for meal prep or potlucks.

Refresh: Sometimes pasta salad can dry out a bit after a day or two in the fridge. If that happens, just stir in a spoonful or two of mayo or Greek yogurt to bring it back to life. Give it a good mix and you’re all set!

Estimated Nutrition

Estimated nutrition for the whole recipe (without optional ingredients):

• Calories: 1200-1350
• Protein: 50-60 g
• Fat: 45-55 g
• Carbohydrates: 150-165 g

Ingredients

For the salad:

• 9 oz shell pasta (I always use Barilla for the best al dente texture)
• 9 oz tuna (drained and flaked into small chunks)
• 3 celery ribs, finely diced
• 1/3 cup red onion, finely chopped
• 1 1/4 cup peas (thawed if frozen, makes it extra refreshing)

For the dressing:

• 2/3 cup mayonnaise (I prefer Hellmann’s for a classic flavor)
• 2/3 cup greek yogurt
• 2 tablespoons fresh dill weed, chopped
• 1/2 teaspoon salt
• 1/4 teaspoon pepper
• 1 teaspoon fresh lemon juice

Step 1: Cook the Pasta and Prepare the Vegetables

• 9 oz shell pasta
• 3 celery ribs, finely diced
• 1/3 cup red onion, finely chopped
• 1 1/4 cup peas

Bring a large pot of salted water to a boil and cook the shell pasta according to package directions until al dente—this timing is crucial for the right texture in the final salad.

While the pasta cooks, finely dice the celery ribs and chop the red onion, then measure out the peas.

Once the pasta is done, drain it thoroughly in a colander and set aside to cool slightly.

I like to rinse the pasta with cool water to stop the cooking process and make it easier to work with.

Step 2: Build the Dressing Base

• 2/3 cup mayonnaise
• 2/3 cup greek yogurt
• 2 tablespoons fresh dill weed, chopped
• 1/2 teaspoon salt
• 1/4 teaspoon pepper
• 1 teaspoon fresh lemon juice

In a separate bowl, whisk together the mayonnaise and Greek yogurt until smooth and well combined.

This mixture creates a creamy, tangy dressing that’s lighter than mayonnaise alone.

Stir in the fresh dill, salt, pepper, and lemon juice until everything is evenly incorporated.

Set aside about 1/3 of this dressing to add later—this two-stage mixing method keeps the salad from becoming oversaturated while allowing flavors to develop.

Step 3: Combine the Main Ingredients and First Dressing Application

• cooked pasta from Step 1
• 9 oz tuna, drained and flaked into small chunks
• diced celery and red onion from Step 1
• peas from Step 1
• two-thirds of the dressing mixture from Step 2

In a large bowl, combine the cooled pasta, flaked tuna, diced celery, chopped red onion, and thawed peas.

Toss gently to distribute everything evenly.

Pour about two-thirds of the dressing mixture from Step 2 over the pasta mixture and fold together gently until all ingredients are coated.

I prefer to use a rubber spatula and fold rather than toss vigorously, which helps keep the tuna chunks intact and prevents the pasta from breaking.

Step 4: Chill and Finish

• combined pasta mixture from Step 3
• reserved one-third dressing from Step 2

Cover the pasta salad and refrigerate for at least 30 minutes to allow flavors to meld and the salad to become refreshing and cold.

Keep the reserved dressing in the refrigerator as well.

Just before serving, gently fold in the remaining dressing from Step 2 to freshen up the salad and add extra creaminess.

Taste and adjust seasoning if needed before serving.

Healthy Pea Tuna Pasta Salad

Delicious Healthy Pea Tuna Pasta Salad recipe with step-by-step instructions.

Print Recipe Pin Recipe

Prep Time 15 minutes mins

Cook Time 25 minutes mins

Total Time 40 minutes mins

Servings 4 servings

Calories 1275 kcal

Ingredients

  

For the salad::

• 9 oz shell pasta (I always use Barilla for the best al dente texture)
• 9 oz tuna (drained and flaked into small chunks)
• 3 celery ribs, finely diced
• 1/3 cup red onion, finely chopped
• 1 1/4 cup peas (thawed if frozen, makes it extra refreshing)

For the dressing::

• 2/3 cup mayonnaise (I prefer Hellmann's for a classic flavor)
• 2/3 cup greek yogurt
• 2 tablespoons fresh dill weed, chopped
• 1/2 teaspoon salt
• 1/4 teaspoon pepper
• 1 teaspoon fresh lemon juice

Instructions

 

• Bring a large pot of salted water to a boil and cook the shell pasta according to package directions until al dente—this timing is crucial for the right texture in the final salad. While the pasta cooks, finely dice the celery ribs and chop the red onion, then measure out the peas. Once the pasta is done, drain it thoroughly in a colander and set aside to cool slightly. I like to rinse the pasta with cool water to stop the cooking process and make it easier to work with.
• In a separate bowl, whisk together the mayonnaise and Greek yogurt until smooth and well combined. This mixture creates a creamy, tangy dressing that's lighter than mayonnaise alone. Stir in the fresh dill, salt, pepper, and lemon juice until everything is evenly incorporated. Set aside about 1/3 of this dressing to add later—this two-stage mixing method keeps the salad from becoming oversaturated while allowing flavors to develop.
• In a large bowl, combine the cooled pasta, flaked tuna, diced celery, chopped red onion, and thawed peas. Toss gently to distribute everything evenly. Pour about two-thirds of the dressing mixture from Step 2 over the pasta mixture and fold together gently until all ingredients are coated. I prefer to use a rubber spatula and fold rather than toss vigorously, which helps keep the tuna chunks intact and prevents the pasta from breaking.
• Cover the pasta salad and refrigerate for at least 30 minutes to allow flavors to meld and the salad to become refreshing and cold. Keep the reserved dressing in the refrigerator as well. Just before serving, gently fold in the remaining dressing from Step 2 to freshen up the salad and add extra creaminess. Taste and adjust seasoning if needed before serving.