Tuna Pasta with Cheese is a hearty, high-protein meal that’s perfect for weeknight dinners or meal prep. With tender penne pasta, a rich tomato-based sauce, and protein-packed tuna, this recipe delivers big on both flavour and nutrition. It’s easy to make with pantry staples and customizable to suit your taste!
If you love hearty, protein-packed meals, then you should try our Honey BBQ Chicken Mac and Cheese and Stuffed Peppers next!
Tuna Pasta with Cheese
For a comforting yet nutritious dinner, this Tuna Pasta Recipe is the perfect choice. It’s hearty, satisfying, and packed with protein, making it ideal for family meals or weekly meal prep.
This recipe is simple and versatile, using pantry staples like canned tuna, pasta, and chopped tomatoes. The rich tomato-based sauce is quick to prepare, delivering a flavourful meal without the need for complicated techniques or ingredients.
With tender pasta, creamy cottage cheese, and a blend of herbs, every bite is a delight. Providing 44g of protein per serving, it’s a balanced meal that keeps you full and energized, perfect for busy weeknights or casual gatherings.
Why We Love this Recipe
High Protein: With 44g of protein per serving, it’s perfect for post-workout recovery or staying full longer.
Great for Meal Prep: This recipe makes four hearty servings that store and reheat beautifully, making it perfect for preparing in advance.
Versatile and Flavourful: The combination of tuna, herbs, and a rich tomato-based sauce creates a dish that’s both adaptable and delicious.
What is Tuna Pasta?
Tuna pasta is a classic dish combining tender pasta, canned tuna, and a flavourful sauce for a comforting and satisfying meal. One of the best things about this recipe is the variety of pasta types you can choose from to suit your preferences. Whether you prefer penne, fusilli, rigatoni, or even spaghetti, each shape offers a unique texture and way of holding the sauce. This adaptability makes tuna pasta a versatile favourite for any occasion.
This version of tuna pasta stands out for its bold, well-rounded flavours. The combination of mild curry powder, sweet chilli sauce, and aromatic herbs creates a rich and deeply satisfying sauce. Paired with the creaminess of cottage cheese and the sweetness of sweetcorn.
Ingredients
- Tuna: The star protein source, offering a mild flavour that pairs perfectly with the tomato-based sauce.
- Penne Pasta: A sturdy pasta shape that holds the sauce well.
- Chopped Tomatoes: Adds a rich, tangy base to the sauce.
- Sweetcorn: Brings a touch of sweetness and texture.
- Cottage Cheese: Creamy, low-fat addition for richness.
- Herbs and Spices: Thyme, curry powder, and mixed herbs enhance the dish with layers of flavour.
How to Make Tuna Pasta
See recipe card for ingredient quantities and full instructions.
Make the Pasta Sauce
To begin, heat a frying pan over medium heat and lightly coat it with low-calorie cooking spray. Add the chopped onion and crushed garlic, sautéing until they are softened and fragrant. Next, stir in the drained tuna along with thyme, all-purpose seasoning, salt, and pepper. Allow the tuna to cook for 3-5 minutes, letting it absorb the aromatic flavours.
Boil the Pasta
While the tuna is cooking, bring a large pot of salted water to a boil. Add the penne pasta and cook it according to the package instructions until al dente. Once cooked, drain the pasta and set it aside for later use.
Add the Seasoning
With the tuna mixture ready, pour in the chopped tomatoes, then sprinkle in the curry powder, mixed herbs, and Italian seasoning. Stir everything together and let it simmer gently for about 5 minutes. This step helps thicken the sauce and allows the spices to fully meld with the tomatoes.
Add Some Extra Protein
After the sauce has thickened, mix in the sweetcorn and cottage cheese. These ingredients add creaminess and a touch of sweetness to balance the savoury spices. Let the mixture simmer for another 2-3 minutes to ensure everything is heated through and well combined.
Simmer the Sauce
The final touch comes with the addition of ketchup and sweet chilli sauce. Stir these into the pan, blending until the sauce is smooth and glossy. Taste the sauce and adjust the seasoning if necessary to suit your preference.
Combine and Serve
Now, toss the cooked pasta into the sauce, ensuring each piece is evenly coated. Divide the pasta into four servings, top with grated low-fat cheddar cheese, and serve hot. This tuna pasta is ready to enjoy as a hearty, flavourful meal for any occasion!
Tips:
- Cook the Sauce on Low Heat: Allowing the sauce to cook slowly on low heat helps the flavours meld together beautifully.
- Simmer Longer for Richer Flavour: If time allows, let the sauce simmer for an extra 5-10 minutes to deepen the taste.
- Use Al Dente Pasta: Slightly firm pasta holds up better when tossed in the sauce.
- Fresh Grated Cheese: Freshly grated cheddar melts better and adds a creamier finish than pre-packaged varieties.
- Adjust the Heat: Add a pinch of chilli flakes or a dash of hot sauce for a spicy kick.
Recipe Variations & Substitutions
- Add More Veggies: Incorporate bell peppers, zucchini, or spinach for extra nutrients and texture.
- Low-Carb Option: Swap the pasta with spiralized zucchini, cauliflower rice, or a low-carb pasta alternative.
- Gluten-Free: Use gluten-free pasta to make this recipe celiac-friendly.
- Different Pasta Shapes: Experiment with fusilli, rigatoni, or farfalle to change up the texture and presentation.
Storage
Store leftovers in an airtight container in the fridge for up to 3 days. Reheat gently in the microwave or on the stovetop. This dish also freezes well for up to 2 months. To reheat, thaw overnight in the fridge before warming on the stove.
Frequently Asked Questions
Yes, substitute the chopped tomatoes with 5-6 fresh, ripe tomatoes. Blanch and peel them for a smoother sauce.
Short pasta shapes like fusilli, rigatoni, or farfalle work well in this recipe.
Absolutely! Prepare the pasta and sauce separately and combine when ready to serve for the freshest taste.
More High Protein Breakfast Ideas
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Tuna Pasta with Cheese
Equipment
- 1 Frying Pan
- 1 Pot (for pasta)
- 2 Wooden Spoons
- 1 Strainer
Ingredients
- 225 g Penne Pasta (your choice of pasta)
- 3 tins Tuna
- 2 tins Chopped Tomatoes
- 1 tin Sweetcorn
- 100 g Fat Free Cottage Cheese
- 40 g Low Fat Cheddar Cheese (grated)
- 1 medium White Onion (chopped)
- 1 whole Garlic (crushed)
- Low-Calorie Cooking Spray
Seasoning
- 1 tsp Salt
- 1 tsp Black Pepper
- 1 tbsp All Purpose Seasoning
- 1 tbsp Mild Curry Powder
- 1 tbsp Mixed Herbs
- 1 tbsp Thyme
- 1 tbsp Italian Herb Seasoning
- 100 g Tomato Ketchup
- 75 g Sweet Chilli Sauce
Instructions
- Heat a frying pan over medium heat with a light spray of low-calorie cooking spray. Add the onion and garlic, and sauté until soft and fragrant.
- Add the drained tuna to the pan along with thyme, salt, and pepper. Stir and cook for 3 minutes until the tuna is heated through and well-seasoned.
Boil the Pasta:
- While the tuna cooks, bring a large pot of salted water to a boil. Add the penne pasta and cook according to package instructions until al dente.
- Drain and set aside.
Build the Sauce:
- Add chopped tomatoes, all-purpose seasoning, curry powder, mixed herbs, and Italian seasoning to the tuna.
- Stir well to combine and let simmer for 5 minutes.
- Stir in the sweetcorn and cottage cheese, mixing until evenly combined. Simmer for another 5 minutes.
- Add the ketchup and sweet chilli sauce to the pan, stirring until the sauce is smooth and heated through.
Combine and Serve:
- Toss the cooked penne pasta into the sauce, ensuring every piece is well-coated.
- Top with grated low-fat cheddar cheese and enjoy!
Notes
- Storage: Store in an airtight container in the fridge for up to 3 days. Reheat gently in the microwave or on the stovetop.
- Customizations: Add bell peppers, spinach, or zucchini for extra vegetables. Use gluten-free pasta for a gluten-free version.
- Tip: Adjust spice levels to your preference by adding more or less curry powder.
