This healthy Tuna Pasta in Tomato Sauce is easy to make and feels like a cozy, home-cooked meal that’s both satisfying and packed with protein. I love pairing it with high-protein pasta for an extra boost. Whether you’re looking for a budget-friendly dinner, a high-protein lunch, or a meal prep option, this dish hits all the marks. It’s comfort food with a nutritious twist, and one I find myself making again and again.
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Why You’ll Love Tuna Pasta in Tomato Sauce
✔ Full of flavor – All without meat.
✔ Budget-friendly – And high protein.
✔ Quick and easy to make – Perfect for weeknight dinners or meal prep.
Tips for the Best Tuna Pasta in Tomato Sauce
✔ Break up the tuna – Gently flake the tuna with a fork before mixing so it blends evenly into the sauce.
✔ Use high-protein pasta – It adds extra nutrition and keeps the dish lighter.
✔ Don’t overcook the pasta – Leave it slightly al dente so it holds up well when mixed with the sauce.
FAQs
Yes! Tuna in oil adds extra richness and flavor.
Yes, as long as you use gluten-free pasta. I like pairing it with high-protein chickpea or lentil pasta for extra nutrition.
You can, but it’s best enjoyed fresh. If you do freeze it, thaw overnight in the fridge and reheat with a little water or tomato sauce.
Definitely. It keeps well for up to 3-4 days in the fridge. Reheat gently on the stove with a splash of water or tomato sauce.
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Tuna Pasta in Tomato Sauce
Ingredients
- 2 Tablespoons olive oil
- 2 medium white/yellow onions finely chopped
- 1 Teaspoon sugar
- 1-2 garlic cloves crushed
- 1 Teaspoon smoked paprika
- 1/2 Teaspoon dried oregano
- 1 Teaspoon salt
- 3 Tablespoons tomato paste
- 2 cans 400g/14oz each crushed tomatoes
- 2 cans (about 5oz each) tuna in water drained
- salt and black pepper to taste
- 1 cup pasta cooking water add as needed
- 1 box 227g/8oz dry pasta – your choice, ideally high protein (I used chickpea pasta)
Instructions
- Heat the olive oil in a wide pot over medium-low heat. Add the chopped onions and cook for about 15 minutes until soft, caramelized, and golden. Toward the end, add the sugar.
- Stir in the garlic, paprika, oregano, salt (1 teaspoon), pepper, and tomato paste. Sauté for about a minute until fragrant.
- Add the crushed tomatoes and the drained tuna, gently breaking it into chunks with your spoon.
- Let the sauce simmer on a low heat for 30–40 minutes until it thickens to your liking. If it reduces too much, add a splash of the reserved pasta cooking water (as needed).
- While the sauce simmers, cook the pasta according to the package instructions. Before draining, reserve 1- 1½ cups of the starchy cooking water.
- Taste the sauce and adjust the seasoning with additional salt and pepper as needed. Toss the freshly cooked pasta with the sauce.