This is an easy, satisfying recipe for a high-protein meal, a side dish for a potluck, summer picnic or gathering, or a make-ahead lunch for the week. This recipe is creamy, tangy, fresh, and filling the whole family will love.
My grandmother used to make a version of this during the summer when we visited. She used sour cream instead of Greek yogurt, macaroni noodles, and either shrimp or tuna. I’ve made a few tweaks to boost the protein, fiber, and nutrition so it works as a complete meal.
I’m also a tuna fan. Cans of tuna are great to have on hand for quick, healthy meals like this one. Another favorite of mine is my spicy tuna with crispy rice bowl.
Large mixing bowl: For mixing everything together.
Rubber spatula: To gently fold ingredients without breaking the pasta.
Measuring spoons: For precise seasoning.
Cutting board + knife: To prep pickles, veggies, and herbs.
Colander: For draining and rinsing the pasta.
Small bowl or jar: For mixing the dressing.
Ingredients
One reason I love this recipe is because it uses simple ingredients fresh for summer!
BRAMI protein pasta: Made from lupini beans, this pasta is packed with plant-based protein and fiber. It holds its shape well and adds extra staying power, making it a great base for balanced meals.
Canned tuna: An easy, affordable source of protein, choose sustainably caught when possible
Dill pickles: Add a punch of tang and satisfying crunch
Fresh cucumber: Keeps things light, crisp, and hydrating
Celery: Adds extra crunch and a touch of natural saltiness
Red onion: Brings sharpness and color, rinse under cold water to mellow if needed
Fresh dill: The herby star that ties it all together with bright, aromatic flavor
Ingredient Spotlight: Why Tuna + Pickles Work
Tuna! Tuna is a pantry staple that is a great source of protein, omega-3s, and essential nutrients like selenium and B12. It’s affordable, satisfying, and adds a savory, meaty element that balances beautifully with bright, briny flavors.
Pickles! Dill pickles bring bold acidity and crunch that cuts through the creaminess of the dressing and the richness of the tuna. They wake up the whole dish and make every bite pop.
Together, tuna and pickles create a delicious combo of creamy, tangy, and savory, making this pasta salad feel fresh and satisfying without being heavy.
Dressing For Creamy Tuna Pasta Salad
Plain Greek yogurt: Adds creaminess and protein with a lighter touch than mayo
Mayonnaise: For richness and that classic deli-style flavor
Pickle juice: Brings a briny tang, adjust to taste
Dijon mustard: Adds depth and just a little bite
Chopped fresh dill: Yes, more dill! It builds on the herby flavor throughout
Lemon juice: Brightens the dressing, fresh-squeezed is best
Garlic powder: Rounds out the flavor with a savory note
Salt and black pepper: Season to taste
Instructions
Cook the pasta according to the package directions until al dente. Tip: Don’t overcook—protein pasta can get mushy if left too long. Rinse under cold water right away to stop the cooking and cool it down for the salad.
Combine the tuna, pickles, cucumber, celery, red onion, and 2 tablespoons of dill in a large bowl. Tip: Flake the tuna with a fork first so it mixes more evenly. You can rinse the red onion under cold water to mellow its bite if desired.
In a small bowl, whisk together all the dressing ingredients until smooth and creamy. Tip: Taste the dressing before adding—it should be creamy, tangy, and herby. Adjust salt, pepper, or pickle juice to your liking.
Add the cooled cooked pasta to the tuna and veggie mixture. Pour the dressing over and toss gently until everything is well coated. Tip: Use a rubber spatula to fold the ingredients together without breaking up the pasta.
Taste and adjust seasoning as needed. Tip: Add extra lemon juice or pickle juice for more brightness, or a pinch of salt if it feels flat.
Chill for at least 30 minutes before serving. Tip: This gives the flavors time to meld and makes the salad even more refreshing. It also holds up great for meal prep!
Variations to Try
This recipe is super flexible, feel free to mix it up based on what you have on hand or what sounds good.
Switch up the type of pasta: Elbow macaroni gives it that classic feel, but penne pasta, whole grain pasta, or any short-cut shape will work. Just aim for something that holds onto the dressing.
Use a different type of tuna: Any cans of tuna will work, solid white, chunk light, or flavored varieties. Choose what you enjoy and what fits your budget.
Add more fresh veggies: Chopped red bell pepper, green onions, or even thawed frozen peas can boost color, crunch, and fiber.
Try light mayo: Swap it in for the regular mayo in the dressing if you’re looking to lighten things up a bit without losing creaminess.
Toss in fresh herbs: Not a dill fan? Try chopped fresh parsley for a different herby twist.
Boost the flavor: Add a pinch of celery seed to the dressing for a subtle, old-school deli vibe.
How to Store and Meal Prep
This pasta salad is perfect for prepping ahead, it actually tastes better after the flavors have time to meld.
Storage: Transfer leftovers to an airtight container and store in the refrigerator for up to 4 days. Give it a quick stir before serving.
Meal prep tip: Divide the salad into individual containers for grab-and-go lunches or easy weeknight dinners. It holds up well without getting soggy.
Refreshing leftovers: If it looks a little dry after a couple of days, stir in a splash of pickle juice or a spoonful of yogurt to bring it back to life.
This creamy, tangy Dill Pickle Tuna Pasta Salad is packed with protein and crunch, making it perfect for meal prep or potlucks. It’s a fresh, flavorful twist on a nostalgic classic.
Cook the BRAMI pasta according to the package directions until al dente. Drain and rinse under cold water until fully cooled.
Prep the Salad Ingredients
In a large bowl, combine the drained tuna, chopped pickles, cucumber, celery, red onion, and 2 tablespoons of fresh dill.
Make the Dressing
In a separate small bowl, whisk together the Greek yogurt, mayonnaise, pickle juice, Dijon mustard, chopped dill, lemon juice, garlic powder, salt, and black pepper until smooth.
Assemble the Salad
Add the cooled pasta to the bowl with the tuna and vegetables. Pour the dressing over the top and mix until everything is evenly coated.
Chill and Serve
Cover and refrigerate for at least 30 minutes before serving. Garnish with additional fresh dill if desired.
Notes
Nutrition Facts: Nutrition information is an estimate based on 6 servings. Exact values will vary depending on specific ingredients and brands used.
Amish (Quick) Pickled Beets Recipe with Mustard Seeds
As a dietitian, I’m always looking for simple ways to help people enjoy more vegetables, and this quick-pickled beet recipe is one I come back to often. Plus, I love same day recipes, especially for my pickles!
The natural sweetness of the beets pairs perfectly with the tangy brine and the subtle bite of mustard seeds. It’s easy to make, no canning required, and keeps well in the fridge all week.
Whether you’re a longtime beet lover or just warming up to them, these pickled beets work beautifully as a healthy snack, a colorful side dish, or a bright addition to salads and grain bowls.
But you will love making this recipe because it is super versatile. Enjoy it with salads and grain bowls as a simple snack, in a sandwich, and even spooned over-top cottage cheese! You will also love making this recipe because it is so much better than store bought canned beets and very easy to whip together.
Enjoy the tangy and natural sweetness of these pickled beets with the gentle pops of flavor from the mustard seeds.
What Makes This Recipe “Amish”?
This recipe reflects traditional Amish cooking through its simplicity, use of pantry staples, and practical preservation methods. The vinegar-based brine, minimal ingredients, and no-fuss approach are all hallmarks of classic Amish recipes.
Tools for This Recipe
Large Saucepan
Sharp Knife or Mandolin
16 to 24oz Sanitized Jars and Lids
plastic gloves
Ingredients for Quick Pickled Beets with Mustard Seeds
Fresh Beets (I used red beets)
White Vinegar (you could use apple cider vinegar as well)
Water
Salt
Mustard Seeds
Optional ingredients:
Honey – In my opinion, the beets do not need any additional sugar for they are naturally sweet.
Black Peppercorns – I prefer to omit these because i like chewing on the mustard seeds, however if you do not plan on doing that, Black peppercorns add a lovely spicy flavor.
How to Make This Recipe
In a saucepan, combine white vinegar, water, and salt. Bring the mixture to a gentle boil.
Using a mandolin or a sharp knife, thinly slice the peeled beets.
Place beets and mustard seeds in the saucepan, ensuring they are fully or mostly immersed in enough water mixture. Allow the mixture to simmer for 1 to 7 minutes. I like my beets to be on the crunchy side (basically raw) but cook to your liking. Cooking the beets longer for them to be slightly tender but still have a crisp bite.
Remove the saucepan from heat and let the pickling liquid cool to room temperature.
Once cooled, transfer the pickled beets and liquid into a clean, airtight jar.
Refrigerate for at least 24 hours before serving to allow the flavors to meld.
Tips for Success
Wear gloves when peeling if you want to avoid beet-stained hands—but skipping them is fine if you don’t mind a little color.
Adjust the sweetness by adding more or less sugar to suit your taste.
Let them sit for at least a day or two in the fridge before eating. The flavor deepens and gets better with time.
Storage and Shelf Life
Once cooled, store the pickled beets in a clean, airtight jar or container in the refrigerator. Because this is a quick pickle (not a canned product), they should always be kept chilled.
The flavor gets even better after a day or two, and they’ll keep well for up to 2 weeks. Always use a clean utensil to remove beets from the jar to help them stay fresh longer. If the brine becomes cloudy or the beets lose their bright color or smell off, it’s time to compost them and make a fresh batch.
Ways to Use Pickled Beets
My favorite way to enjoy these quick-pickled beets is on a pickle tray or charcuterie board alongside creamy goat cheese and a mix of other pickled veggies. But they’re also an easy way to brighten up everyday meals. Here are some simple ideas:
Tossed into a fresh salad
Added to a grain bowl with greens, grains, and a protein
Layered on pizza with goat cheese or ricotta
Tucked into a sandwich or wrap for a sweet-tangy crunch
Served over tacos with roasted veggies or pulled meat
You can even use them in breakfast dishes. Try adding them to savory oatmeal, serving them over scrambled eggs, or plating them next to hard-boiled eggs for a pop of color and flavor.
Variations to Try
This recipe is easy to customize based on what you have on hand or your flavor preferences. Here are a few ways to make it your own:
Use sugar use white instead of brown sugar for a cleaner, more neutral sweetness.
Add whole cloves or a cinnamon stick for a warm, spiced note.
Drop in a dried or fresh hot pepper if you like a little heat.
Tuck in a few slices of onion for extra bite and tang.
Add fresh herbs like dill or thyme for a more herbaceous twist.
Try one or two at a time to see what you like best. This recipe is flexible, so don’t be afraid to play around with it.
Peel and slice or wedge the beets. Use a mandoline for even slices or cut them into uniform pieces by hand.
Step 2: Cook the Beets (Optional)
For a softer texture, place the beets in a saucepan, cover with water, and bring to a boil. Reduce heat and simmer for about 15 minutes, or until tender. Drain and let cool slightly. If you prefer a firmer texture, you can skip this step and use raw beets.
Step 3: Prepare the Pickling Liquid
In a medium saucepan, combine the vinegar, water, sugar, and salt. Heat over medium heat, stirring occasionally, until the sugar and salt are completely dissolved.
Step 4: Add the Spices
Add the mustard seeds, black peppercorns, garlic, and bay leaf (if using) to the pickling liquid. Stir to combine.
Step 5: Pickle the Beets
Place the cooked or raw beet slices into a clean jar or container. Pour the hot pickling liquid over the beets, ensuring they are fully submerged.
Step 6: Cool and Refrigerate
Allow the beets to cool to room temperature. Once cooled, cover the jar or container and refrigerate. The beets will be ready to eat after at least 2 hours, but they taste even better after a day or two in the fridge.
Stop what you’re doing. This is not your average tuna salad. Pickle lovers, this one’s for you.
This creamy, crunchy tuna salad is packed with tangy flavor from chopped pickles, lemon juice, and a mayo-yogurt dressing that hits all the right notes.
Want to take it even further? Add a sprinkle of Trader Joe’s Dill Pickle Seasoning recipe for an extra dill-icious twist. High in protein and perfect for meal prep, sandwiches, or scooping onto crackers—this is the tuna salad you’ll want to make on repeat.
Three Reasons Why I Love This Dill Pickle Tuna Salad
Canned tuna is a pantry staple in my house. Having cans of tuna on hand is one of the easiest ways to whip up a high-protein, nutritious meal. This easy recipe comes together in under 5 minutes, and there are endless ways to make it. Lately, I’ve been loving this dill pickle-inspired version with a creamy mayo-yogurt base and a sprinkle of Trader Joe’s Pickle Seasoning for extra tangy flavor.
High in Protein: This recipe makes it easy to hit your protein goals. Enjoy it in a sandwich, wrap, or with crackers for a quick and satisfying meal.
Quick and Customizable: Just chop, mix, and you’re done. It’s a 5-minute recipe that’s flexible and fun to tweak depending on your mood or what you have on hand.
Perfect for Meal Prep: I like to make a big batch and store it in the fridge for easy lunches. It keeps well and gets even more flavorful after a day or two.
Tools You’ll Need
Large bowl: For mixing everything together.
Small bowl: To quickly whisk up your sauce.
Measuring cups and spoons: For seasoning and sauce ingredients.
Rubber spatula: Makes mixing easy without breaking up the tuna too much.
Ingredients for Easy Dill Pickle Tuna Salad Recipe
Here are the ingredients in this creamy, crunchy salad—and what each one brings to the dish:
Canned Tuna (in water or olive oil): A convenient, high-protein base that’s affordable and packed with omega-3s.
Celery (diced): A classic tuna salad add-in for crunch and fresh, clean flavor.
Red Onion (finely chopped): Adds sharpness and color. Tip: Soak in water for 5–10 minutes to mellow out the bite if desired.
Pickles (diced): Crunchy, salty, and briny. They add texture and that signature dill pickle punch.
Sea Salt: Enhances flavor. Start with a pinch and adjust to taste, especially if your pickles are salty.
Dressing
Dill Pickle Juice: A splash brings the whole salad to life with a bold, zippy finish.
Lemon Juice: Brightens the salad and balances out the richness of the mayo.
Dijon Mustard: Adds a subtle kick and depth without overpowering the dill flavor.
Regular Mayo: Classic, creamy base that binds everything together.
Optional – Pickle Seasoning Blend (like Trader Joe’s): Adds even more tangy, herby dill flavor. The amount of pickle flavor is totally up to you.
How to Make This Dill Pickle Tuna Salad
Once you prep your ingredients, this recipe only has 2 steps!
Prep your ingredients: Chop the veggies and drain your tuna.
Mix the sauce: In a small bowl, stir together the dill pickle seasoning, lemon juice, pickle juice, and salt.
Combine and taste: Add everything to a large bowl and mix well. Taste and adjust with more lemon, salt, or pickles to make it your own.
More Ingredient Add-Ins & Swaps
Mix it up with these optional touches to make this tuna salad your own:
More Pickles: Can’t get enough? Add extra chopped pickles or a spoonful of dill pickle relish for even more tang and texture.
Trader Joe’s Dill Pickle Seasoning or make your own!
Red Bell Peppers: A pop of color and natural sweetness that pairs well with the briny flavors.
Drizzle of Olive Oil: Adds richness, healthy fats, and a silky finish—especially nice if you’re using tuna packed in water.
Garlic Powder: A quick way to boost savory depth without chopping anything extra.
Fresh Herbs (Dill, Parsley, Chives, or Green Onions): Add brightness, flavor, and a little visual flair.
Plain Greek Yogurt or More Mayo: Want it creamier? Stir in 1–2 tablespoons at a time until it’s just right.
Easy Meal Prep Tips
This is one of my go-to Sunday meal prep recipes. It takes just minutes to make and keeps well for 3–4 days in an airtight container in the fridge.
Tip: Easily double or triple the batch if you’re feeding a crowd or want lunches ready for the week.
How to Serve This Tasty Tuna Salad
With crackers: For a quick protein snack or light lunch.
On a bed of lettuce: Think tuna salad lettuce cups!
In a wrap, in pita bread, or a sandwich: Cold and crunchy between two slices of wheat bread, or…
Tuna melt style: Serve it open face on a slice of bread with melted American or cheddar cheese.
Over rice: My favorite way! Serve it warm or cold with chopped pickles and sauerkraut for a tangy twist.
Craving Something Heartier? Try My Protein Pasta Salad
If you love this Dill Pickle Tuna Salad but want something a little more filling, I’ve got you. My Protein Pasta Dill Pickle Tuna Salad combines everything you love about classic tuna salad! It has a creamy dressing, crunchy veggies, and bright pickle flavor, with the added bonus of high-protein pasta to make it a more complete meal.
Store it in an air-tight container and it’s perfect for meal prep and meal planning, potlucks, or whenever you want a satisfying lunch that doesn’t skimp on flavor or nutrition.
Recipe Coming SOON!
Optional but Delicious: A DIY Dill Pickle Seasoning Blend
Trader Joe’s makes a seasonal Dill Pickle Seasoning! But if it’s out of season or sold out, you’ll want to keep this recipe on repeat year-round.
Try making your own DIY dill pickle seasoning blend at home. It’s simple, customizable, and made with pantry staples.
DIY Dill Pickle Seasoning Blend: Mix together the following ingredients in a small jar or spice container:
1 tablespoon dried dill
1 teaspoon garlic powder
1 teaspoon onion powder
1 teaspoon dried parsley
1 teaspoon True Lemon –True Lemon is a non-GMO, shelf-stable powder made from real lemon juice and peel. One packet adds a clean, citrusy punch that works great in seasoning blends.
½ teaspoon sugar
½ teaspoon kosher salt
¼ teaspoon mustard powder
Optional: pinch of celery seed or dill seed for extra flavor
Tip: Taste and adjust as you go, add more salt or citric acid if you want it tangier.
10 Ways to Use Your own DIY Pickle Seasoning or Trader Joe’s Pickle Seasoning
This tangy, dill-forward blend adds a punch of flavor to more than just tuna salad. Besides blended into a Tuna Salad, here are 10 easy and delicious ways to use it:
Popcorn: Sprinkle it over freshly popped popcorn to make dill pickle popcorn!
Chicken Salad: Stir into mayo or Greek yogurt-based chicken salad for extra zing.
Soup: Add to creamy soups like potato, cauliflower, or broccoli cheddar for a subtle tang.
Cottage Cheese Dip: Mix with cottage cheese and a splash of pickle juice for a protein-rich dip.
Freshly Scrambled Eggs: Add a pinch just before serving to brighten up your breakfast.
Cream Cheese Bagel Spread: Stir into softened cream cheese and spread on a toasted bagel.
French Fries Seasoning: Combine with vinegar powder and sprinkle over fries or roasted potatoes.
Greek Yogurt Dip: Mix with yogurt, lemon juice, pickle juice, dill, and parsley for a dill-licious dip!
Potato Salad: Use it as a flavor booster in classic or mustard-based potato salad recipes.
Impossible or Beef Burgers: Mix the seasoning into Impossible meat or ground beef to make impossible or ground beef patties. Grill and top with plenty of sliced pickles for the ultimate dill pickle burger experience.
This creamy, crunchy Dill Pickle Tuna Salad is packed with tangy flavor and high-protein ingredients, making it the perfect quick lunch or meal prep staple.
In a medium bowl, mix the tuna, pickles, celery, red onion, and dill.
In a small bowl, whisk together the Greek yogurt, mayo, pickle juice, Dijon, lemon juice, garlic powder, salt, and pepper.
Pour the dressing over the tuna mixture and stir to combine. Taste and adjust seasoning if needed.
Chill for 20 minutes before serving for the best flavor (optional but recommended).
Notes
Nutrition Disclaimer: Nutrition information is an estimate and may vary based on ingredients used and portion sizes. This information should not be considered a substitute for professional dietary advice. Always consult with a registered dietitian or healthcare provider for personalized guidance.
You’re going to love these Chocolate Peanut Butter Crunch Bars. They’re crispy, chocolatey, and easy to make. This recipe is naturally gluten-free, dairy-free, and vegan, with just 8 grams of sugar per serving.
As a dietitian, I’m always looking for treats that feel indulgent but still support your overall wellness goals. These bars remind me of a favorite candy bar from childhood, only with more wholesome ingredients and no baking required.
What started as a holiday dessert idea quickly became a go-to sweet snack n my kitchen. The peanut butter crunch layer is packed with crispy rice cereal and almond flour for that perfect texture. A rich dark chocolate topping brings it all together. Whether you’re prepping a sweet treat for the week or sharing with friends and family, this one’s always a crowd-pleaser.
Three Reasons I Love This Recipe As a Flexitarian Dietitian
1. Protein and Fiber, Built Right In: Between the nut butter and almond flour, these bars offer a little boost of protein and fiber—making them more satisfying than your average sweet treat.
2. Perfect for Meal (or Dessert) Prep: These are the kind of bars you’ll want to keep in your fridge all week. They’re quick to make, easy to slice, and store well in an airtight container—ideal for grab-and-go treats or a little something after dinner.
3. Chocolate Craving Approved: When that sweet tooth hits, these bars totally hit the spot. They’re rich and chocolatey, but made with simple ingredients and less sugar than most store-bought options.
Tools You’ll Need
Mixing Bowl: For stirring together the peanut butter crunch layer.
Spatula or Spoon: To mix ingredients and spread the layers evenly.
9×9-Inch Baking Pan or 9-Inch Cake Pan: Either works for forming the bars.
Parchment Paper: Helps the bars lift easily out of the pan once chilled, don’t skip this!
Small Saucepan or Double Boiler: For gently melting the chocolate mixture.
Cutting Board & Sharp Knife: To slice the bars cleanly once they’re set.
Food Processor (Optional): Great if you want a finer, more uniform crunch layer.
Ingredients in Chocolate Peanut Butter Crunch Bars
The Peanut Butter Crunch Layer
Peanut Butter: Go with your favorite variety that doesn’t have added sugar. Both creamy and crunchy work, but I love crunchy peanut butter with a touch of salt for extra texture and flavor.
Crispy Puffed Rice: Look for toasted puffed rice cereal, something like classic Rice Krispies gives the best crunch.
Almond Flour: This helps bind everything together and adds a subtle nutty flavor without overpowering the other ingredients.
Maple Syrup: A splash adds natural sweetness with hints of vanilla and caramel.
Vanilla Extract: Brings everything together and enhances the flavors of peanut butter, maple syrup, and chocolate.
The Chocolate Layer
Dark Chocolate Chips: I like something 70% or darker—Ghirardelli’s 86% bar is a go-to for me.
Peanut Butter: A little extra in the chocolate keeps the peanut butter flavor going strong.
Coconut Oil: Optional, but it helps thin the chocolate and adds a subtle coconut flavor. You can skip it if you prefer and just use more peanut butter.
Instructions
1. Make the Peanut Butter Crunch Layer
In a large bowl, mix together peanut butter, crispy rice, almond flour, maple syrup, and vanilla extract until well combined.
Line a 9×9-inch baking pan (or 9-inch cake pan) with parchment paper.
Firmly press the mixture into the pan to form an even layer.
2. Make the Chocolate Layer
In a double boiler (or microwave-safe bowl), melt chocolate chips, peanut butter, and coconut oil. Stir until smooth and fully melted.
Pour the melted chocolate over the peanut butter base and spread it evenly.
3. Chill, Slice, and Serve
Place the pan in the fridge for 30 minutes to 1 hour.
If you’d like to add toppings (coconut flakes, sprinkles, flaky sea salt, etc.), wait until the chocolate is mostly set but still slightly tacky so they stick without sinking.
Chill for another 30 minutes, then slice into bars and enjoy!
My Best Tips For This Recipe
Storage: Keep the bars in an airtight container in the fridge for up to a week. For longer storage, pop them in the freezer, just let them sit at room temp for a few minutes before eating.
Ingredient Swaps & Add-Ins:
Use sunflower seed butter for a nut-free option or almond butter for a milder flavor.
Swap the puffed rice with crushed corn flakes for extra crunch.
Stir in peanut butter chips for a fun twist.
Variations: Add a tablespoon of chia seeds or ground flax to boost nutrition, or use oat flour instead of almond flour if that’s what you have on hand.
Ways to Enjoy These Chocolate Peanut Butter Crunch Bars
I’m all about desserts that don’t just taste good but do a little good for the body too. These Chocolate Peanut Butter Crunch Bars are rich and satisfying, with a bonus boost of fiber and protein. They’re sweet enough to feel like a treat, but balanced enough to keep you feeling good after you eat them.
Here are a few favorite ways I like to enjoy them:
As a snack: I’ll grab one after a long hike or in the afternoon when I want something chocolatey but still nourishing. Each bar has 7 grams of protein and some fiber to help keep you full and energized.
On a holiday dessert board: These bars are great alongside homemade cookies during the holidays. I like to add orange slices, roasted nuts, and dark chocolate to round things out.
A little extra indulgent: Warm a bar in the microwave for 15 to 20 seconds, then top it with a scoop of vanilla ice cream. It turns into a melty, peanut butter-chocolate moment to cherish.
Dietitian’s Spotlight: Peanuts
Peanuts might be known for their crunch, but they also pack a serious nutritional punch. Though often grouped with tree nuts, peanuts are actually legumes, related to beans and lentils. They were likely first cultivated by the Incas in South America and later spread across the globe through Spanish and Portuguese traders, reaching places like China, India, and West Africa.
Today, peanuts thrive in warm climates with plenty of moisture. In the U.S., Georgia and Florida lead in peanut production, while globally, China, India, and Nigeria are among the top producers.
From a nutrition standpoint, peanuts are rich in heart-healthy fats, plant-based protein, and fiber, making them a smart choice for balanced snacking or recipe add-ins. They also provide essential nutrients like magnesium, potassium, folate, and Vitamin E, along with smaller amounts of iron and calcium.
Peanut butter, first promoted as a health food in the early 1900s, is still a dietitian-approved pantry staple when you go for options with minimal added sugars or oils.
Join the Flexi-Foodie Club
Join my email list for new recipes that are equal parts nourishing and delicious. From high-protein snacks to feel-good desserts, you’ll get exclusive content, seasonal inspiration, and healthy twists on comfort food, delivered straight to your inbox. Perfect for flexitarians who want to eat well without giving up the foods they love.
These no-bake, holiday decorated Crunchy Peanut Butter Bars and so good, you forget they have some pretty healthy ingredients. Moreover, this bar is 100% plant-based!
1/4cupmaple syrupor honey (this sub is not plant-based)
1tspvanilla extract
1 1/2cuppuffed rice
Chocolate Topping
3.5ozdark chocolatesee recipe notes
1tbsppeanut butter
1tspcoconut oil
Other Toppings
2tbspunsweetened coconut flakesoptional
Instructions
For the Peanut Butter Layer
Place all peanut butter bar ingredients in a bowl and mix until combined.
Line a 9x9 inch baking pan with parchment paper. If you skip this step the bars will not pop out of the baking pan when cooled.
Press the peanut butter mixture into a 9x9-inch baking pan.
Chocolate Layer
Melt chocolate, peanut butter, and coconut oil over a double boiler. Once all of the chocolate is almost melted remove and stir until the chocolate is completely melted and the ingredients incorporated.
Pour chocolate mixture over Peanut butter bars. Spread it evenly with your chocolate mixing spoon.
Chill & Serve
Place the dessert in the refrigerator for 30min to 1 hour. Before the chocolate has almost set but not completely, add desired toppings (coconut flakes, sprinkles). If the chocolate is too runny, the toppings will sink into the chocolate.
Place bars back in the fridge for another 30min. Serve once the chocolate is set.
This is one of my favorite recipes to make during asparagus season. I usually whip up a big batch of homemade asparagus pesto and use it in all kinds of ways, tossed with this orzo salad, served alongside roasted potato wedges, or spread on toast with eggs. It’s a fresh, healthy way to enjoy farm-fresh asparagus and a delicious way to celebrate the start of spring.
I used my go-to asparagus pesto for this recipe. It’s simple to make and full of bright, herby flavor, check out the recipe here if you’d like to make your own.
Three Reasons Why I Love to Make This Recipe
1. Perfect for Meal Prep This salad holds up in the fridge, making it ideal for meal prepping. I love having a ready-to-eat lunch or quick snack waiting for me during busy weeks.
2. Easy Weeknight Meal With just a few ingredients and minimal cooking, this recipe comes together fast, especially if you use store-bought pesto or have some of my asparagus pesto already prepped.
3. Healthy & Flexitarian-Friendly It’s packed with fiber, healthy fats, and plant-forward ingredients. Whether you keep it vegetarian or add your favorite protein like roasted chicken or fish, it fits beautifully into a flexitarian lifestyle.
Tools You’ll Need
You don’t need much to bring this recipe together, but here are a few kitchen basics that make it easier:
Large pot or salted water: for boiling the orzo
Colander: to drain and rinse the pasta
Large mixing bowl and spoon: to toss everything together
Cutting board + knife: for prepping the veggies
Measuring cups and spoons: to portion out ingredients accurately
Ingredients You’ll Need
Once you’ve made the pesto, this orzo pesto salad comes together with just a handful of fresh, simple ingredients:
For the Salad:
8 oz orzo pasta: cooked and cooled. I often use Barilla Chickpea Orzo because it has 21g plant-based protein per serving! But for the nutrition facts list I used regular orzo pasta.
1 cup cherry tomatoes: the pop one color is perfect
1–2 tablespoons lemon juice: to brighten everything up
1–2 tablespoons olive oil: for extra richness and to help everything come together. I love Graza olive oil.
Optional Toppings:
Freshly grated parmesan cheese: adds a salty, savory finish
Chopped almonds: for crunch and a little nutty contrast (or use pine nuts if you prefer). I like to toast my almonds before chopping and topping.
Fresh basil leaves: roughly torn or sliced into ribbons. When I have fresh basil and herbs growing in my garden I top everything with them.
Red Pepper Flakes: For a touch of heat
Step-by-Step Instructions
Cook the Orzo Bring a large pot of water to a boil. Add the orzo and cook according to the package instructions until al dente. Drain and rinse under cold water to stop the cooking process, then set aside.
Make the Homemade Pesto If you haven’t already, prepare your pesto using a food processor. You can use my homemade recipe (linked here) or your favorite store-bought version.
Prep the Veggies While the orzo cooks, chop the cherry tomatoes and basil.
Toss Everything Together In a large bowl, combine the cooked orzo, cherry tomatoes, and fresh basil. Add the pesto, lemon juice, and olive oil. Gently toss until everything is well coated.
Finish and Serve Taste and adjust with more lemon juice, salt, or olive oil if needed. Sprinkle with parmesan cheese, more basil, and chopped almonds before serving.
Recipe Add-Ins and Variations
This orzo pesto salad is super flexible, feel free to make it your own with whatever you have on hand. Here are some delicious ways to switch it up:
Swap the pasta: Try another small shape like farfalle, ditalini, or quinoa if orzo isn’t your thing.
Use store-bought pesto: Short on time? Store-bought pesto is a great shortcut. To keep that fresh, springy feel, try adding chopped, blanched asparagus to the salad—it helps maintain those asparagus pesto vibes even if you’re not making it from scratch.
Make it vegan: Use a vegan pesto and skip the parmesan (or sub in a vegan cheese alternative such as nutritional yeast).
Add protein: Toss in a can of white beans, mozzarella pearls, feta cheese, or some grilled chicken for a heartier meal.
Add more veggies: Mix in extra color and crunch with ingredients like thinly sliced red onion, sun-dried tomatoes, fresh spinach, chopped red bell pepper, or blanched green beans. They’re an easy way to boost nutrition and texture.
This salad is not only easy to customize but also easy to serve in a variety of ways, here are a few of my favorites:
Serving Suggestions For Asparagus Pesto Orzo Recipe
Enjoy this easy pasta salad as a complete meal or follow some of my favorite suggestions!
Meal prep friendly: Make a big batch and enjoy it for lunch throughout the week. It holds up well in the fridge for 3–4 days.
Serve as a side dish: This salad pairs perfectly with grilled meats, roasted vegetables, or a cozy bowl of soup. Keep a little extra pesto on hand to drizzle over the meat or veggies, or swirl it into a creamy white bean or potato soup for an extra flavor boost.
Add protein: Turn it into a full meal by adding sliced grilled chicken breast, tofu, or white beans.
Great addition to potlucks or picnics: This dish is just as tasty served cold or at room temperature, making it easy to bring and share.
The Best Recipe Tips
Use fresh ingredients: Fresh basil, lemon juice, and, I must emphasize, a good-quality olive oil make a big difference in flavor.
Cook the orzo al dente: Slightly firm pasta holds up better in salads and won’t get mushy.
Serve at room temperature: Let the salad sit out for 10–15 minutes before serving to bring out the best flavor and texture.
Keep extra pesto on hand: A spoonful stirred in just before serving adds a burst of flavor and brings the salad back to life, especially if it’s been in the fridge for a couple of days and is starting to feel a little dry.
Brighten it up: A quick squeeze of fresh lemon juice can wake up the flavors and help loosen up dry pasta, making the salad taste freshly made again.
Recipe Storage Tips
Store any leftover orzo pesto pasta salad in an airtight container in the refrigerator. It stays fresh for 3–4 days, making it perfect for meal prep or quick lunches.
Give it a quick stir before serving, add a splash of olive oil or a spoonful of extra pesto if it seems a little dry after chilling.
Flexitarian-Friendly and Dietitian-Approved Ingredients
This orzo pesto salad fits beautifully into a flexitarian diet, a mostly plant-based way of eating that allows room for animal-based foods in moderation. It’s easy to customize with whatever protein works best for you, whether that’s tofu, grilled chicken, or mozzarella.
To boost the plant-based protein even more, I like using Barilla Chickpea Orzo. Made from chickpeas, it’s naturally gluten-free and higher in both protein and fiber than traditional orzo, making it a great option for flexitarians who want more plant-based nutrition without giving up satisfaction.
That said, chickpea pasta can be a little delicate, larger shapes and long noodles sometimes break apart or lose their texture after cooking. That’s why smaller shapes like orzo work especially well for chickpea-based pastas. For longer noodles, I prefer Barilla Protein+, which blends bean flour with wheat flour. It holds its shape better while still giving you that protein boost.
As a dietitian, I love how this salad brings together fiber-rich carbs, healthy fats, and protein in one simple, flavorful dish. It’s a nourishing and flexible meal that supports a balanced, realistic approach to healthy eating.
This bright and flavorful orzo salad is made with asparagus pesto, fresh veggies, and your favorite protein add-ins. It’s perfect for meal prep, spring gatherings, or an easy weeknight dinner. Flexitarian-friendly, quick to prepare, and packed with nutrients.
Cook orzo in salted water until al dente. Drain, rinse with cool water, and set aside. (Follow packaging instructions.)
Combine:
In a large bowl, toss orzo with pesto, lemon juice, olive oil, cherry tomatoes, parmesan.
Finish:
Top with more parmesan and almonds if using. Taste and adjust lemon juice or salt as needed.
Notes
Asparagus Pesto RecipeThis recipe makes approximately 4–5 cups of orzo pesto salad, enough for 3-4 servings as a side dish or light meal.For an extra boost of plant-based protein, try Barilla Chickpea Orzo. It’s naturally gluten-free and higher in protein and fiber, though it can be more delicate, smaller pasta shapes like orzo hold up best. Nutrition facts may vary depending on the brand of pesto, pasta, and optional toppings used.
Easy Asparagus Pesto: Perfect For Pasta, Toast, and More!
Pesto comes from the Italian word pestare, which means to pound or crush, traditionally referring to a sauce made with garlic, nuts, cheese, and olive oil. This easy asparagus pesto puts seasonal asparagus front and center. Blended with garlic, lemon juice, Parmesan cheese, olive oil, and your choice of nuts or seeds, it’s bright, creamy, and packed with flavor.
I love using it on pasta, spreading it on toast, or pairing it with baked proteins like tofu or fish. It comes together quickly in a food processor and makes a simple, nutrient-rich sauce you’ll want to keep on repeat. This kind of flexible, veggie-forward recipe is what I reach for often as a flexitarian RD. It’s easy to prep, full of flavor, and simple to pair with whatever protein I have on hand.
Why I Love This Asparagus Pesto
There are so many reasons this asparagus pesto is a peso favorite. In addition to the following reasons, it’s simple, flavorful, and a fun way to highlight one of my favorite spring vegetables.
Great way to use a bunch of asparagus whether fresh from the market or sitting in the fridge
Perfect for leftover cooked asparagus that needs a flavorful second life
A unique twist on traditional pesto without any herbs or basil
Creamy texture from blended asparagus, Parmesan, olive oil, and nuts or seeds
Celebrates seasonal produce and brings fresh spring flavor to any dish
Seasonal Spotlight: Asparagus
Asparagus is one of the first signs of spring at the farmers market, and it’s one of my favorite veggies to work with this time of year. Whether you’re blending it into pesto or roasting it up for bowls and salads, here are a few reasons to enjoy it while it’s in season:
Best time to buy: Asparagus is at its peak from March through June. That’s when it’s the freshest, most flavorful, and widely available.
Budget-friendly tip: Seasonal asparagus is often more affordable, so it’s a great time to experiment with new ways to use it—like this pesto.
Local bonus: Buying in season means a better chance your asparagus is locally grown, which supports nearby farms and reduces the environmental impact of shipping.
Flavor matters: In-season asparagus has a naturally sweeter, more tender taste compared to out-of-season stalks, which can be tough or bland.
Meal prep tip: Make the most of asparagus season by roasting a big batch or doubling your pesto to use throughout the week in bowls, sandwiches, and snacks.
Ingredients For This Pesto
Fresh asparagus: The star of this recipe. Look for bright green stalks with firm tips. Trim the woody ends before cooking.
Garlic cloves: Adds depth and bold flavor. One or two cloves is plenty, but feel free to adjust to your taste.
Lemon juice: Brightens up the pesto and balances the richness of the cheese and olive oil.
Almonds: Add healthy fats, fiber, and a mild nutty flavor. Raw or toasted both work.
Almond tip:Raw or toasted almonds both work here, but be sure they’re fresh. Almonds can go rancid over time, if they smell sour or taste bitter, it’s time to toss them. For longer shelf life, store them in the fridge or freezer.
Parmesan cheese: Adds salty, umami-rich flavor and helps create a creamy texture. Choose a block and grate it yourself if possible.
Extra virgin olive oil: Adds richness and helps create that smooth, spoonable texture. Choose a brand you like and taste it before using.
Olive Oil Tip: It should taste fresh, slightly peppery, and pleasantly fruity. Since the flavor comes through in the final dish, using a good-quality oil makes a big difference.
How To Make Asparagus Pesto Recipe
Preparing this asparagus pesto is straightforward and takes about 20 minutes. Here’s how to make it:
Blanch the Asparagus:
Trim the woody ends from the asparagus spears and chop them into 1-inch pieces.
Bring a large pot of salted water to a boil.
Add the asparagus pieces and cook for 2–3 minutes until they turn bright green and are just tender.
Immediately transfer the asparagus to a bowl of ice water to halt the cooking process and preserve the vibrant color.
Optional: Toast the Nuts
While the asparagus cools, place your choice of almonds in a dry skillet over medium heat.
Toast them for 2–3 minutes, stirring frequently, until they’re lightly browned and fragrant. Be careful not to burn them.
Blend the Pesto:
Drain the cooled asparagus and place it in a food processor.
Add the toasted nuts, garlic cloves, lemon juice, grated Parmesan cheese, and a pinch of black pepper.
Pulse the mixture a few times to combine.
With the processor running, slowly drizzle in the extra virgin olive oil until the pesto reaches your desired consistency.
If the pesto is too thick, add a tablespoon or two of the reserved asparagus cooking water to thin it out.
Adjust Seasoning:
Taste the pesto and adjust the seasoning as needed. You might add more lemon juice for brightness, extra Parmesan for richness, or a pinch of salt and pepper to enhance the flavors.
Add ins and Substitutions
Feel free to adjust this recipe based on what you have or the flavor you’re going for. Here are a few easy swaps and extras to try:
Asparagus cooking water: Helps thin the pesto and blend everything together smoothly.
Lemon zest: Adds extra brightness and citrusy flavor.
Fresh basil: Optional, but great if you want a more classic pesto profile.
Other nuts or seeds: Almonds work great here, but you can swap them for pine nuts, walnuts, sunflower seeds, or cashews. Pine nuts are traditional in pesto but tend to be pricey, so sunflower seeds or walnuts are more budget-friendly options that still add great flavor and texture.
Pecorino cheese: A saltier, sharper alternative to Parmesan that adds extra flavor.
Vegan option: To keep it dairy-free, use nutritional yeast or a plant-based Parmesan. You can also skip the cheese entirely, just add a little extra lemon juice, garlic, and nuts or seeds to boost flavor and richness. A pinch of salt can help balance the missing umami.
Olive oil substitute: Avocado oil can work in a pinch but will slightly change the flavor.
Want more greens? Spinach and arugula both blend well into the pesto without taking over the flavor. Totally optional, but a nice twist if you have some on hand.
Flavor Hack: If you’re trying something new, start by swapping just one ingredient at a time. That way, you can keep the flavor balanced while still making the recipe your own.
Serving Suggestions
This asparagus pesto is super versatile and works well in both warm and cold dishes. Here are some of my favorite ways to use it:
Cold pasta salad: Toss with cooked and cooled pasta, grape tomatoes, and mozzarella for a quick, fresh, and balanced meal. Try it with my Orzo Pesto Recipe!
Warm pasta sauce: Stir into freshly cooked pasta for a light, flavorful sauce. Add a splash of olive oil or reserved pasta water to adjust the texture.
Serving bowl: Serve in a small bowl as a dip or spread with roasted potatoes, crackers, sliced veggies, or toasted bread.
Sandwich spread: Use it in sandwiches or wraps for a vibrant, flavorful alternative to mayo or hummus.
Pro tip: Don’t stop there! This pesto is perfect for pizza, added into a salad dressing, in grain bowls, or drizzled on eggs!
Storage Suggestions
Fridge: Store your asparagus pesto in an airtight container in the fridge for up to 4 days. The texture stays creamy, and the flavor actually improves after a day as everything melds together.
Next day tip: This pesto is even better the next day, so don’t hesitate to make it ahead for pasta, toast, or sandwiches throughout the week.
Freezer: To freeze, spoon the pesto into an ice cube tray. Once solid, transfer the cubes to a sealed container or freezer bag. This makes it easy to pop out a portion when you need it, no defrosting required. This is a great way to add flavors to sauces, soups, and pasta.
Storage tip: If the pesto separates a bit in the fridge, just stir it before using. A small splash of olive oil or water can help bring it back to your desired consistency.
Dietitian Approved Recipe
As a registered dietitian, I love how this simple sauce delivers both flavor and nutrition. Asparagus is rich in folate, vitamin K, and antioxidants. Blended with olive oil, garlic, and almonds, it creates a creamy pesto that also provides a good source of fiber with about 3.5 grams in just 1/4 cup. That’s a solid boost, especially from a sauce.
Fiber is one of those nutrients most people don’t get enough of, but it plays a big role in digestion, heart health, and keeping you full and satisfied after meals. Adding more fiber-rich foods like this pesto into your routine is an easy way to support overall wellness.
So, whether you’re spreading it on toast, tossing it with pasta, or spooning it over a protein, this recipe makes it simple to add more veggies and fiber to your day. It’s a flexible, plant-forward option that fits beautifully into a flexitarian lifestyle.
This creamy asparagus pesto is a fresh, spring-inspired twist on the classic. Made with blanched asparagus, garlic, Parmesan, olive oil, and almonds, it’s bright, versatile, and comes together in minutes. Perfect for pasta, toast, grain bowls, or as a sauce for your favorite protein.
Bring a large pot of salted water to a boil. Add chopped asparagus and cook for 2–3 minutes, until bright green and just tender. Immediately transfer to a bowl of ice water to stop the cooking. Drain well.
Blend the pesto:
Add the blanched asparagus, garlic, almonds, Parmesan, lemon juice, and lemon zest (if using) to a food processor. Pulse a few times to combine.
Add olive oil:
With the processor running, slowly drizzle in the olive oil. Blend until mostly smooth.
Adjust texture:
Add reserved asparagus cooking water, one tablespoon at a time, until the pesto reaches your desired consistency.
Season and serve:
Taste and season with salt and black pepper as needed. Serve immediately or store according to storage tips.
Notes
This recipe is flexible and can be adjusted based on what you have on hand. See the substitutions and add-ins section for ideas.
For a vegan version, omit the Parmesan and use nutritional yeast or plant-based Parmesan to add depth and flavor.
Nutrition note: Nutrition information will vary depending on exact ingredients and serving size. For personalized guidance, consult a registered dietitian.
Yield
This recipe makes approximately 1 1/2 to 1 3/4 cups of asparagus pesto, depending on how much cooking water and olive oil you use. That’s about 6 to 7 servings, with each serving being roughly 1/4 cup.
