This simple yet flavorful canned tuna pasta is the perfect balance of savory, fresh, and satisfying. The garlic and olive oil give the pasta a rich and aromatic base, while the tuna adds a touch of protein and heartiness. It’s an effortless meal that can be made in under 20 minutes, making it ideal for those busy days when you crave something comforting yet quick.
For a little extra indulgence, you can sprinkle some parmesan cheese on top. This dish is also incredibly versatile—feel free to add in extra veggies or herbs like spinach, tomatoes, or basil, depending on what you have in your fridge. It’s an easy meal that never fails to deliver, no matter the occasion.
Full recipe:
Ingredients:
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2 cans (5 oz each) canned tuna, drained
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8 oz pasta (penne or spaghetti)
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3 tablespoons olive oil
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2 cloves garlic, minced
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1/2 teaspoon red pepper flakes (optional)
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Salt and pepper to taste
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2 tablespoons fresh parsley, chopped
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1 tablespoon lemon juice
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1/4 cup grated parmesan (optional)
Directions:
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Cook the pasta according to the package instructions. Drain, reserving 1/2 cup of pasta cooking water.
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Heat olive oil in a large skillet over medium heat. Add the garlic and red pepper flakes, if using. Sauté for 1-2 minutes, or until the garlic is fragrant.
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Add the canned tuna to the skillet, breaking it apart with a spoon. Cook for 2-3 minutes, stirring occasionally.
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Add the cooked pasta to the skillet and toss to combine. If the mixture is dry, add a bit of the reserved pasta water to loosen it.
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Stir in the lemon juice, fresh parsley, and season with salt and pepper to taste.
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If desired, sprinkle with grated parmesan before serving.
Prep Time: 5 minutes | Cooking Time: 10 minutes | Total Time: 15 minutes
Kcal: 410 kcal | Servings: 2 servings
Why Choose Canned Tuna for This Recipe?
Canned tuna is an affordable, accessible, and reliable source of protein that makes it a staple in many households. For those looking to create a balanced, nutritious meal without breaking the bank, canned tuna is an excellent choice. It’s packed with essential nutrients such as omega-3 fatty acids, vitamins, and minerals, making it a healthy addition to your diet.
One of the main advantages of using canned tuna is its long shelf life. This makes it perfect for busy individuals who might not always have time to go grocery shopping. The versatility of canned tuna also shines through, as it can be incorporated into a wide variety of dishes such as sandwiches, salads, casseroles, and, of course, pasta.
Unlike fresh seafood, which may require special handling and can be costly, canned tuna offers all the benefits of seafood at a fraction of the price. This makes it ideal for a quick meal that’s still packed with flavor and nutritional value.
How to Customize Canned Tuna Pasta
While the classic canned tuna pasta is simple and straightforward, it can easily be adapted to fit your preferences or dietary needs. Here are a few ways to take your dish to the next level:
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Add Vegetables: Canned tuna pasta is a fantastic base for adding vegetables. You can toss in spinach, cherry tomatoes, bell peppers, or zucchini to boost the dish’s fiber content. These veggies also add color and texture, making the dish even more appealing. Fresh or frozen vegetables can easily be incorporated, and they don’t require much extra time to prepare.
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Switch Up the Pasta: While traditional pasta like penne or spaghetti works great, feel free to experiment with different types of pasta. Whole-wheat or gluten-free options can be used to cater to dietary preferences. You could even try a fun twist by using pasta alternatives like zucchini noodles (zoodles) or spaghetti squash.
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Add Fresh Herbs and Spices: Fresh herbs such as basil, parsley, or thyme can make a big difference in enhancing the flavors of your canned tuna pasta. A sprinkle of red pepper flakes adds a spicy kick, while lemon zest or a squeeze of fresh lemon juice brightens the dish. If you’re a fan of garlic, feel free to increase the amount or try adding shallots for a milder flavor.
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Add Cheese for Creaminess: If you’re looking for a richer, creamier dish, consider adding a sprinkle of parmesan or mozzarella cheese. Not only does this add creaminess, but it also elevates the flavor profile of the pasta. For a unique twist, you could even try crumbled feta or goat cheese.
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Make it a One-Pan Dish: To make cleanup easier, you can create a one-pan version of this dish. Start by cooking the pasta in a large skillet, then use the same pan to sauté the garlic, tuna, and other ingredients. This method reduces the number of dishes you need to wash and makes the process even more convenient.
Health Benefits of Canned Tuna Pasta
Canned tuna is a powerhouse of nutrients, making it a great addition to your diet. Not only is it high in protein, but it’s also low in calories, which makes it a great option for those looking to maintain or lose weight. The omega-3 fatty acids in tuna are known for promoting heart health by reducing inflammation and improving cholesterol levels.
By incorporating olive oil and garlic into this recipe, you add additional health benefits. Olive oil is rich in monounsaturated fats, which are considered heart-healthy fats. Garlic, on the other hand, has been linked to a variety of health benefits, including improved immune function and heart health.
This canned tuna pasta also provides a good amount of carbohydrates from the pasta, which are essential for energy. By adding vegetables, you introduce more fiber and micronutrients, which support digestion and overall wellness.
The Versatility of Canned Tuna Pasta
One of the most appealing aspects of canned tuna pasta is its versatility. It can easily be modified to suit a variety of dietary restrictions. For those who follow a pescatarian or Mediterranean diet, this dish is an excellent choice. It’s also suitable for individuals who are following a low-carb, high-protein diet—simply swap out the pasta for a low-carb alternative like zucchini noodles or shirataki noodles.
Additionally, you can make this dish as light or indulgent as you prefer. The base recipe is already quite light, but if you’re craving a richer meal, adding cheese or using extra olive oil can provide the extra depth of flavor you desire.
Why Canned Tuna Pasta Is Perfect for Busy Weeknights
If you’re someone who values quick and easy meals without compromising on taste, canned tuna pasta is a game-changer. The prep time is minimal, and the ingredients are easy to find in your pantry or local grocery store. Whether you’re preparing a meal for one or feeding a family, this recipe can be made in under 30 minutes.
This dish is especially ideal for busy individuals who may not have the time or energy to cook a complicated dinner after a long day at work. Since it only requires a few pantry staples and fresh ingredients, it can be whipped up in no time.
Making Canned Tuna Pasta a Regular in Your Meal Rotation
If you haven’t already, consider adding canned tuna pasta to your weekly meal rotation. Not only is it delicious, but it’s also an affordable and nutritious option. Whether you’re looking for a quick dinner or something easy to meal prep for the week, this dish ticks all the boxes.
You can play around with different flavors and ingredients to keep it exciting each time you make it. Once you’ve mastered the basic recipe, you’ll likely find that it becomes one of your go-to meals for busy nights.
Conclusion
Canned tuna pasta is a simple, delicious, and nutritious dish that’s perfect for anyone seeking a quick and satisfying meal. It offers great flexibility in terms of customization and can be adapted to fit a wide variety of dietary needs. With just a few basic ingredients, you can create a meal that’s packed with protein, healthy fats, and fiber—ideal for a wholesome and filling dinner.
The best part about this dish is its versatility; you can add extra vegetables, use different pasta types, or even throw in some cheese for a creamy, indulgent version. Whether you’re cooking for yourself or preparing dinner for the whole family, canned tuna pasta is a recipe that’s guaranteed to become a staple in your meal planning routine.
The next time you’re in need of a quick, flavorful meal that’s both budget-friendly and satisfying, reach for that can of tuna and get cooking. Canned tuna pasta proves that delicious meals don’t have to be complicated or time-consuming.