Looking for a quick meal that’s filling, flavorful, and easy to throw together? This healthy tuna pasta salad checks all the boxes. It’s made with simple pantry staples, tender pasta, savory tuna, and a light, creamy sauce with just a little kick from red pepper flakes.
You can use pretty much any pasta you have on hand, and protein pasta works great, too. It’s an easy recipe to customize and perfect for a quick lunch or simple weeknight dinner.
Ingredients
- 12.3 ounces dried pasta, any shape or type
- 3 (5.1 ounce) cans chunk tuna, drained
- 2 tablespoons olive oil
- ⅓ cup chopped onion
- 2 large garlic cloves, chopped
- 3½ ounces cream cheese, optional
- 1 teaspoon red pepper flakes
- ½ cup reserved pasta water
- ½ teaspoon salt
- ½ teaspoon freshly ground black pepper
- Chopped fresh parsley, for serving
Directions
Step 1: Cook the Pasta
First, bring a large pot of salted water to a boil. Add the pasta and cook it according to the package directions until it’s al dente, meaning tender but still slightly firm when you bite into it. Before you drain the pasta, scoop out about ½ cup of the pasta water and set it aside. Don’t skip this little step! The starchy water helps turn the cream cheese into a smooth, creamy sauce later. Once you’ve saved the pasta water, drain the pasta and set it aside for now.
Step 2: Sauté the Onion and Garlic
While the pasta is cooking, go ahead and chop the onion and garlic. This is also a good time to make sure your tuna is completely drained and ready to go. Next, heat the olive oil in a large skillet over medium heat. Once the oil is hot, add the chopped onion and sauté for about 2 minutes, or until it starts to soften. Then, add the garlic and continue cooking until it’s soft and fragrant. Keep an eye on it here because garlic can go from perfectly golden to burnt pretty quickly. Once the onion and garlic are ready, reduce the heat and stir in the red pepper flakes. If you enjoy a little extra kick, feel free to add another pinch.
Step 3: Bring Everything Together
Add the cooked pasta to the skillet and toss it with the sautéed onion, garlic, and red pepper flakes until everything is nicely combined. Next, stir in the cream cheese along with the reserved pasta water. Keep stirring gently as the cream cheese melts into the pasta. Once the sauce is looking good, add the drained tuna. Gently toss everything together, being careful not to break the tuna into tiny pieces. Give it a taste and add a little more salt or pepper if needed.
Step 4: Add the Finishing Touches
Finally, sprinkle some fresh parsley over the pasta and give everything one last gentle stir. Remove the skillet from the heat and serve the pasta immediately while it’s warm and creamy.
Step 5: Make It Your Own
The great thing about this healthy tuna pasta salad is how easy it is to change up.
For a little extra nutrition, try using whole wheat or protein pasta instead of regular pasta. You can also toss in some chopped spinach, peas, cherry tomatoes, or your favorite vegetables. And if you like your food with a little more heat, simply add an extra pinch of red pepper flakes or some freshly chopped chili.
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