Discover a quick, nutritious, and creamy pasta dish that combines tender whole wheat penne, flaked tuna, crisp vegetables, and a rich avocado-yogurt sauce. Perfect for lunch, dinner, or meal prep, this recipe brings together healthy fats, protein, and fiber for a satisfying, wholesome meal.
Why You’ll Love This Recipe
This creamy avocado tuna pasta is a powerhouse of flavor and nutrition. It’s quick to prepare, uses minimal ingredients, and delivers a creamy texture without heavy sauces. The avocado provides healthy fats, Greek yogurt adds protein and tang, and the combination of celery and peas gives a refreshing crunch. It’s perfect for busy weekdays, lunchboxes, or a light dinner that still feels indulgent.
Ingredients
(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
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8 ounces whole wheat penne, or gluten-free pasta
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2-3 celery stalks, chopped
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1 cup frozen green peas, thawed
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6.7 ounces tuna in olive oil, drained and flaked
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½ red onion, thinly sliced, for garnish
For the creamy sauce/dressing:
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1 ripe avocado
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1 cup plain Greek yogurt
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2 tablespoons chopped fresh dill, plus more for garnish
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½ lemon, juiced
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1 tablespoon Dijon mustard
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1-2 garlic cloves, minced
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1 teaspoon chili flakes, or to taste
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Kosher salt and pepper, to taste
Directions
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Cook the whole wheat penne according to package directions, then drain and set aside in a large bowl to cool.
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In a blender or food processor, combine avocado, Greek yogurt, chopped dill, lemon juice, Dijon mustard, garlic, and chili flakes. Pulse until smooth. Season with salt and pepper to taste.
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Pour the sauce over the cooled pasta. Add chopped celery, green peas, thinly sliced red onion, and flaked tuna.
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Gently mix with a spatula until all ingredients are evenly coated with the sauce.
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Divide into bowls, garnish with additional dill if desired, and serve immediately.
Servings and timing
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Prep time: 10 minutes
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Cook time: 10 minutes
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Total time: 20 minutes
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Servings: 2-3
Variations
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Swap whole wheat penne for chickpea or lentil pasta for a higher protein version.
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Use plain yogurt instead of Greek yogurt for a lighter, tangier flavor.
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Add cherry tomatoes or diced bell peppers for extra color and nutrients.
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Sprinkle feta cheese on top for an added creamy and salty touch.
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Use smoked tuna or canned salmon for a different seafood twist.
Storage/reheating
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Store in an airtight container in the fridge for up to 2 days.
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For best texture, enjoy cold or at room temperature; reheating may make the avocado sauce slightly grainy.
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If reheating, warm gently on low heat and stir in a splash of water or extra yogurt to loosen the sauce.
FAQs
What type of pasta works best for this recipe?
Whole wheat penne is recommended, but you can use gluten-free, chickpea, or lentil pasta depending on dietary preferences.
Can I make this recipe ahead of time?
Yes, the pasta and sauce can be prepared separately and combined just before serving to keep the avocado sauce fresh.
Is this recipe suitable for meal prep?
Absolutely. This pasta makes a great protein-packed lunch for the next day if stored properly in the fridge.
Can I use canned tuna instead of jarred tuna in olive oil?
Yes, just drain it well and gently flake it into the pasta.
How do I keep the avocado sauce from browning?
The lemon juice in the recipe helps prevent browning. Mixing the sauce with the pasta immediately also helps maintain its vibrant color.
Can I add other vegetables?
Yes, cherry tomatoes, bell peppers, or cucumber work well for extra crunch and flavor.
Is this dish suitable for kids?
Yes, it’s mild, creamy, and flavorful. Adjust the chili flakes or omit them for a kid-friendly version.
Can I make it vegan?
Yes, substitute the Greek yogurt with a plant-based yogurt and use chickpea pasta for a fully vegan version.
Can I freeze this pasta?
Freezing is not recommended, as avocado sauce can change texture and become watery.
How can I make the sauce spicier?
Increase the chili flakes or add a dash of hot sauce to the sauce mixture for extra heat.
Conclusion
This creamy avocado tuna pasta is a delicious, quick, and nutritious meal that fits effortlessly into a busy lifestyle. With its creamy avocado dressing, wholesome pasta, and fresh vegetables, it’s a dish you can enjoy for lunch or dinner while staying satisfied and energized. Its versatility allows for easy modifications to suit your taste, making it a go-to recipe for any weeknight or casual gathering.
Print
Creamy Avocado Tuna Pasta
- Total Time: 20 minutes
- Yield: 2-3 servings
Description
Enjoy this easy Creamy Tuna Pasta recipe with avocado dressing! Packed with protein, fresh veggies, and a smooth, flavorful sauce, it’s perfect for a healthy lunch or dinner. Quick to prepare and irresistibly creamy, this pasta will become a family favorite.
Ingredients
8 ounces Whole Wheat Penne, or gluten-free
2–3 celery stalks, chopped
1 cup frozen green peas, thawed
6.7 ounces tuna in olive oil, drained and flaked
½ red onion, thinly sliced, for garnish
For the creamy sauce/dressing:
1 ripe avocado
1 cup plain Greek yogurt
2 tablespoons chopped fresh dill, plus more to garnish
½ lemon, juiced
1 tablespoon Dijon mustard
1–2 garlic cloves, minced
1 teaspoon chili flakes, or to taste
Kosher salt and pepper, to taste
Instructions
Cook penne according to package directions. Drain and place in a large bowl to cool.
In a blender or food processor, combine avocado, Greek yogurt, dill, lemon juice, Dijon mustard, garlic, and chili flakes. Pulse until smooth. Season with salt and pepper to taste.
Pour the sauce over the pasta. Add celery, green peas, red onion, and flaked tuna.
Gently mix with a spatula until everything is well coated.
Divide into bowls and serve immediately, garnished with extra dill if desired.
Notes
Any pasta type works; chickpea or lentil pasta adds extra protein.
Avoid overcooking pasta; rinsing with cold water stops cooking.
Use ripe avocado for the best creamy texture.
Plain yogurt can substitute for Greek yogurt if needed.
- Prep Time: 10 minutes
- Cook Time: 10 minutes
- Category: Main Course
- Cuisine: American
