Protein Pasta with Tuna

Protein pasta with tuna is a quick, easy, and nutritious meal that delivers big on both flavor and fuel. Perfect for busy weeknights or a satisfying lunch, this dish combines protein-packed pasta with canned tuna, fresh vegetables, and a light, flavorful dressing.

The base is protein pasta made from ingredients like chickpeas, lentils, or pea protein, offering more fiber and protein than traditional pasta. Tossed with flaky tuna, it creates a balanced meal that keeps you full and energized. The tuna adds a mild, savory flavor that pairs perfectly with the pasta and complements a variety of mix-ins.

Fresh ingredients like cherry tomatoes, cucumbers, red onions, and parsley brighten up the dish with color and crunch. A simple dressing of olive oil, lemon juice, garlic, and Dijon mustard ties everything together with a tangy and fresh flavor. For an extra layer of richness, you can sprinkle in capers, olives, or even a little Parmesan cheese.

Protein pasta with tuna is incredibly versatile. You can enjoy it warm or cold, making it perfect for meal prep. It is also easy to customize by adding spinach, arugula, roasted veggies, or chickpeas for even more nutrition.

This dish pairs well with a crisp white wine like Pinot Grigio or a refreshing sparkling water with lemon or cucumber. It is light yet filling, offering the perfect combination of carbs, protein, and healthy fats without feeling heavy.

Whether you are looking for a quick dinner, a high-protein meal after a workout, or a healthy dish to pack for lunch, protein pasta with tuna is a simple and delicious solution. It is nutritious, satisfying, and comes together in less than 20 minutes with pantry staples.

Protein Pasta with Tuna

3.65 from 81 votes

A delicious and nutritious pasta dish using protein-rich pasta and tuna, perfect for a quick and healthy meal.

Servings 1 people

Prep Time 10 minutes mins

Cook Time 15 minutes mins

Total Time 25 minutes mins

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Ingredients

  

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• 100 grams protein pasta Choose your preferred type, such as chickpea pasta.
• 1 can tuna Drained, packed in water.
• 1 tablespoon olive oil Extra virgin preferred.
• 1 clove garlic Minced.
• 1/4 cup cherry tomatoes Halved.
• to taste salt and pepper For seasoning.
• 1 tablespoon lemon juice Freshly squeezed.
• 1 tablespoon parsley Chopped, for garnish.

Instructions

 

• Cook the protein pasta according to package instructions until al dente. Drain and set aside.
• In a large skillet, heat the olive oil over medium heat. Add the minced garlic and cook for 1 minute until fragrant.
• Add the halved cherry tomatoes to the skillet and cook for 2-3 minutes until they start to soften.
• Add the drained tuna to the skillet and break it into chunks with a spoon. Cook until heated through.
• Add the cooked pasta to the skillet and toss to combine with the tuna and tomatoes.
• Season with salt, pepper, and fresh lemon juice. Toss to coat evenly.
• Remove from heat, garnish with chopped parsley, and serve immediately.

Nutrition

Serving: 1gCalories: 450kcalCarbohydrates: 50gProtein: 30gFat: 15gSaturated Fat: 2gPolyunsaturated Fat: 3gMonounsaturated Fat: 9gCholesterol: 15mgSodium: 350mgPotassium: 450mgFiber: 6gSugar: 4gVitamin A: 300IUVitamin C: 15mgCalcium: 40mgIron: 2mg

Calories: 450kcal

Meal Type: Dinner

Cuisine: Italian

Keyword: healthy recipes, Pasta Dishes, Quick Meals

Time: <30 Min

Level: Easy

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