Pasta, Tuna & Roasted Pepper Salad


The secret to this delicious pasta salad is a creamy low-fat dressing made with bottled roasted red peppers. If you have cooked chicken on hand, you can substitute it for the tuna.

Cook Time:
20 mins
Additional Time:
10 mins
Total Time:
30 mins
4 servings, about 1 cup each


  • 1 6-ounce can chunk light tuna in water, drained (see Note)

  • 1 7-ounce jar roasted red peppers, rinsed and sliced (2/3 cup), divided

  • ½ cup finely chopped red onion or scallions

  • 2 tablespoons capers, rinsed, coarsely chopped if large

  • 2 tablespoons nonfat plain yogurt

  • 2 tablespoons chopped fresh basil

  • 1 tablespoon extra-virgin olive oil

  • 1 ½ teaspoons lemon juice

  • 1 small clove garlic, crushed and peeled

  • teaspoon salt, or to taste

  • Freshly ground pepper, to taste

  • 6 ounces whole-wheat penne or rigatoni, (1 3/4 cups)


  1. Put a large pot of lightly salted water on to boil.

  2. Combine tuna, 1/3 cup red peppers, onion (or scallions) and capers in a large bowl.

  3. Combine yogurt, basil, oil, lemon juice, garlic, salt, pepper and the remaining 1/3 cup red peppers in a blender or food processor. Puree until smooth.

  4. Cook pasta until just tender, 10 to 14 minutes or according to package directions. Drain and rinse under cold water. Add to the tuna mixture along with the red pepper sauce; toss to coat.


Note: Chunk light tuna, which comes from the smaller skipjack or yellowfin, has less mercury than canned white albacore tuna. The FDA/EPA advises that women who are or might become pregnant, nursing mothers and young children consume no more than 6 ounces of albacore a week; up to 12 ounces of canned light tuna is considered safe.

Nutrition Facts (per serving)

258 Calories
5g Fat
39g Carbs
16g Protein
Nutrition Facts
Servings Per Recipe 4
Calories 258
% Daily Value *
Total Carbohydrate 39g 14%
Dietary Fiber 6g 21%
Total Sugars 3g
Protein 16g 32%
Total Fat 5g 7%
Saturated Fat 1g 4%
Cholesterol 16mg 5%
Vitamin A 685IU 14%
Vitamin C 19mg 21%
Folate 33mcg 8%
Sodium 476mg 21%
Calcium 73mg 6%
Iron 3mg 16%
Magnesium 77mg 18%
Potassium 228mg 5%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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