Name: High Protein Spicy Tuna Pasta
Prep time: 5 min
Cook time: 20 min
Total time: 25 min
Ingredients: 3 tablespoons panko breadcrumbs; 1 teaspoon olive oil; 1 small grated clove (grated, optional); Pinch of lemon zest; 9 oz high-protein pasta, like Barilla Protein+; 1 tablespoon olive oil; 1 small red onion (finely diced); 3 garlic cloves (sliced); 4-5 anchovy fillets, about 15 g (drained and roughly chopped); 1 teaspoon chilli flakes (or 1 teaspoon Calabrian chilli paste); 10 large green olives (sliced); 1 tablespoon capers (drained); 2 tablespoons tomato paste; 1 can (14 oz / 400 g) chopped tomatoes; 1 can (14 oz / 400 g) cannellini beans (drained and rinsed); 2 cans (5 oz. / 140 g) tuna (in spring water, drained); Small handful flat-leaf parsley (chopped); Salt and freshly ground black pepper to taste

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This high protein spicy tuna pasta is a 25-minute pantry dinner with canned tuna, white beans and a punchy chili tomato sauce. Plus a crunchy breadcrumb topping to make it a bit special!

For a simple, light option check out my Easy Anchovy and Tuna Pasta next! And if you're looking for another delicious macro-friendly dinner, my High Protein Creamy Beef Pasta is the one to try!

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This high protein spicy tuna pasta is proof that a couple of cans from the cupboard can turn into a seriously good dinner.

It's ready in about 25 minutes, packs around 46 grams of protein per serving, and the punchy chili tomato sauce with olives and capers means no one will ever guess it's a pantry meal.

This was actually inspired by those ready-made tuna salads (think Rio Mare or John West) that I like to reach for when I don't have time for making a proper lunch.

But let's be honest, those are tiny and quite expensive. With this spicy tuna pasta recipe, you get satisfying portions.

And since it's great for meal prep, I'll often make a full batch just to have lunches sorted for a couple of days.

Why you'll love this high protein spicy tuna pasta

It's a true pantry dinner as almost everything comes from cans and jars, and it's on the table in about 25 minutes.
You get serious protein from the tuna, beans and high-protein pasta. There's no cheese involved, so it's also a dairy-free meal.
It has big and bold flavors from the anchovies, warmth from the chili and a bit of crunch from the breadcrumb topping.

What you'll need

High-protein pasta - I used Barilla Protein+, but any high-protein pasta works here. Chickpea or lentil pasta will push the protein even higher.
Canned tuna - tuna in spring water keeps things lean. Drain it well and try not to break it up too much when it goes in.
Cannellini beans - they add creaminess and body to the sauce plus a nice protein boost. They're the same beans I love in my Tuscan White Bean Pasta.
Anchovy fillets - don't skip these! They melt completely into the oil and make the sauce taste savory, not fishy.
Green olives and capers - for that briny touch.
Chili flakes - or a teaspoon of Calabrian chili paste if you like a deeper, fruitier heat.
Red onion - finely diced so it softens right into the sauce.
Garlic - sliced for the sauce, plus a little grated for the breadcrumbs.
Tomato paste - a couple of tablespoons for a richer tomato flavor.
Chopped tomatoes - a can of good-quality chopped tomatoes is the base of the sauce.
Panko breadcrumbs - toasted in olive oil with a pinch of lemon zest, this is your crunchy, dairy-free stand-in for parmesan, which doesn't really go with fish pasta.

Pro tip

Take the sauce off the heat while it still looks a touch loose because the pasta will continue to absorb the liquid as it sits.

How to make high protein spicy tuna pasta

This is a quick overview with step-by-step photos. The full recipe with detailed steps is in the recipe card at the end of this post.

Toast the breadcrumbs. Heat a little olive oil in a small pan, add the panko and grated garlic, and toast over medium heat, stirring, until golden and crisp. Meanwhile, cook the pasta al dente in well-salted water and scoop out a mug of pasta water before draining.

Start the sauce. Soften the red onion in olive oil for 4-5 minutes, then add the garlic, chopped anchovies and chili flakes and cook for 1-2 minutes until the anchovies melt into the oil.

spicy tuna pasta step by step instructions

Simmer. Stir in the olives, capers and tomato paste for a minute, then add the chopped tomatoes and simmer for 8-10 minutes until slightly thickened.

adding chopped tomatoes to an Italian dish

Bring it together. Gently fold in the beans and tuna and warm through for 2-3 minutes, then add the drained pasta with a good splash of pasta water and toss to coat. Season to taste and serve topped with parsley and the crunchy breadcrumbs.

Substitutions and variations

Tuna in olive oil works beautifully if you're not fussed about the leaner macros. Use the oil from the can to cook the onion and skip the extra olive oil.
Any high-protein pasta is fair game. Chickpea, lentil or edamame pasta all push the protein higher than wheat-based options.
You can use chickpeas or red kidney beans instead of cannellini beans.

Recipe tips and notes

The breadcrumbs keep well in an airtight jar for a few days, so it's worth making a double batch. You'll find yourself sprinkling them on everything.
Fold the tuna in gently and leave it in flakes rather than stirring it to shreds.
Leftovers make a fantastic meal prep lunch! This pasta is great gently reheated or even close to room temperature with a fresh squeeze of lemon and a little extra parsley.

Leftovers and storage

Store in an airtight container in the fridge for up to 3 days. Keep the breadcrumbs separate, so they stay crunchy.
Reheat the pasta gently in a pan over low heat with a splash of water to loosen the sauce.
I don't recommend freezing the assembled pasta, but the sauce freezes well on its own for up to 2 months. Thaw it overnight in the fridge and cook fresh pasta to serve.

More easy pasta recipes you'll love

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