Wholewheat pasta with tuna and vegetables

A simple, quick, high-protein pasta dish: wholewheat pasta, tuna and vegetables in a light tomato sauce. Budget-friendly and filling, it is an ideal meal for active people, rich in protein and good-quality carbohydrate.

Preparation: 10 min  |  Cooking: 15 min  |  Servings: 4  |  Difficulty: Very easy

Calculated per serving from Anses Ciqual 2025 values for each ingredient, based on the quantities listed. Household measures (spoonfuls, pieces) use average weights. 301 kcal · 23 g protein · 30 g carbohydrate · 9 g fat

Ingredients

• 300 g wholewheat pasta
• 2 tins of tuna
• 1 tin of chopped tomatoes
• 1 courgette
• 1 onion
• 2 tbsp olive oil

Method

1. Cook the wholewheat pasta until al dente.
2. Soften the diced onion and courgette, then add the chopped tomatoes.
3. Stir in the drained tuna and simmer for 5 minutes.
4. Toss the sauce with the pasta and serve.

Nutritional benefits

Tuna provides lean protein and heart-friendly omega-3, while wholewheat pasta provides slow-release carbohydrate and fibre for lasting energy and a lower glycaemic index. The vegetables add more fibre and vitamins. A complete, budget-friendly, restorative meal, perfect after exercise.

Variations and substitutions

• With mackerel or sardines (omega-3).
• With chickpeas for a vegetarian version.
• More vegetables: pepper, aubergine, spinach.
• Gluten-free: use legume or corn pasta.

Storage and making ahead

Keeps for 2 to 3 days and can be eaten hot or cold as a pasta salad. Ideal for a lunchbox.

💡 Good to know

Choose tuna in spring water rather than oil to lighten the dish while keeping the protein and omega-3.

Further reading

Discover more high-protein recipes · muscle-gain recipes · cholesterol-friendly recipes.

Foods in this recipe: pasta · tuna · tomatoes · courgette · onion.

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