Pasta Aglio e Olio With Tuna Recipe | Easy, Healthy & High-Protein Italian Dinner

For those of you who love pasta and are less into tuna, this pasta aglio e olio with tuna recipe is a great, quick, easy, and full of authentic Italian flavor. This dish is a classic Italian garlic and olive oil pasta that has been given a healthy, high-protein twist with the addition of tuna – creating a meal that is simple yet satisfying, budget-friendly, and ready in just 25 minutes. Perfect for busy weeknights, lazy Sundays, or when you need something fancy without any effort.

Made with just a few healthy pantry ingredients like extra virgin olive oil, garlic, chili powder, and canned tuna, this Mediterranean-inspired pasta is the definition of clean eating that tastes delicious. You don’t need cream, butter, or complicated sauces – the beauty of this dish lies in its simplicity and balance.

But beyond the flavor, there’s something really special about this dish: “It’s heart-healthy, rich in omega-3 fatty acids, and packed with lean protein, making it one of the best healthy tuna pasta recipes for anyone following a Mediterranean diet, a high-protein meal plan, or on a weight loss journey.”

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Yield: 2 Serving

🍝 Pasta Aglio e Olio With Tuna Recipe

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This Pasta Aglio e Olio with Tuna is one of my favorite easy, delicious, and healthy pasta dishes. It's a classic Italian garlic and olive oil pasta that's upgraded with protein-rich tuna, making it a quick, satisfying meal that's ready in less than 25 minutes. Perfect for busy weeknights, meal prep, or a light Mediterranean-style dinner, this dish delivers rich flavor with garlic, chili flakes, extra virgin olive oil, and fresh parsley.
This recipe is budget-friendly, rich in omega-3 fatty acids, and packed with heart-healthy nutrients—making it a delicious and nutritious choice for the whole family.

Prep Time 10 minutes

Cook Time 15 minutes

Total Time 25 minutes

Ingredients

• 250g spaghetti (or any long pasta of choice)
• 1/3 cup extra virgin olive oil
• 5–6 garlic cloves, thinly sliced
• 1/2 teaspoon red chili flakes (adjust to taste)
• 1 can (150g) tuna in olive oil, drained
• 2 tablespoons chopped fresh parsley
• Salt, to taste
• Freshly ground black pepper, to taste
• 1/2 lemon (juice and zest, optional)
• Grated Parmesan cheese, for serving (optional)

Instructions

1. Cook the Pasta:
   Bring a large pot of salted water to a boil. Cook the spaghetti until al dente according to the package instructions. Reserve 1/2 cup of pasta water, then drain the rest.
   
2. Prepare the Garlic Oil:
   In a large skillet or sauté pan, heat olive oil over medium-low heat. Add sliced garlic and sauté until golden and fragrant — be careful not to burn it.
   
3. Add Chili and Tuna:
   Sprinkle in chili flakes and stir for a few seconds. Add the drained tuna, gently breaking it up with a spoon. Let it warm through for about 1–2 minutes.
   
4. Combine with Pasta:
   Add the cooked pasta to the skillet and toss everything together. Pour in a little reserved pasta water to emulsify the sauce, coating each strand beautifully.
   
5. Season and Serve:
   Add salt, pepper, lemon juice, and chopped parsley. Toss well.
   Serve hot, topped with grated Parmesan (if using) and extra olive oil drizzle.

Notes

• Use high-quality olive oil – it’s the heart of this dish! The flavor shines through.
• Don’t overcook the garlic – golden is perfect; brown makes it bitter.
• Tuna choices: Try solid white albacore for a firmer texture or light tuna for a softer bite.
• Add extras: Capers, cherry tomatoes, or olives for a Mediterranean twist.
• Make it spicy: Add more red pepper flakes or a touch of anchovy paste for umami depth.
• Gluten-Free Option: Swap spaghetti for gluten-free pasta.
• Low-Carb Version: Use zucchini noodles (zoodles) instead of pasta.

🍽️ Serving Suggestions

• Pair with a glass of white wine or sparkling water with lemon.
• Serve alongside a crisp green salad or garlic bread.
• Perfect for quick lunchboxes, romantic dinners, or lazy Sunday meals.

Nutrition Information:

Yield:

2

Serving Size:

1
Amount Per Serving: Calories: 778Total Fat: 51gSaturated Fat: 12gUnsaturated Fat: 39gCholesterol: 50mgSodium: 1038mgCarbohydrates: 55gFiber: 5gSugar: 2gProtein: 30g

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🍝 What Is Pasta Aglio e Olio With Tuna?

Pasta Aglio e Olio with Tuna is a wonderful recipe that will transport you straight to Italy from your dining table. This recipe comes straight from the heart of Naples, Italy, where traditional Aglio e Olio (which literally means “garlic and oil”) is loved for its simplicity, speed, and soul-satisfying flavor. The base of this classic dish is extra virgin olive oil, fresh garlic, and a hint of red chili flakes — sautéed to create an aromatic, silky sauce that coats each strand of pasta perfectly. What makes this version even better? The addition of tuna, which adds lean protein, omega-3 fatty acids, and a mild savory depth that balances the garlic and chili heat beautifully.

🍋 The Secret Behind Its Flavor

This dish has some qualities that make it special and irresistible, such as its perfect Mediterranean flavor, i.e., the combination of garlic and olive oil, the sprinkling of parsley and lemon zest; all these little touches are very important. Moreover, instead of the heavy cream-based sauce like other dishes, this one has a much lighter and heart-healthy base that will help you enjoy the healthiest food while on the Mediterranean diet.

It’s one of the best high-protein pasta recipes that you can enjoy any time because it can be included in the Mediterranean diet as well as a weight-loss plan without sacrificing any flavor. Moreover, it only takes 20-25 minutes to prepare, and it is rich in good fats, low in sugar.

🧄 A Bit of History

Traditional Pasta Aglio e Olio dates back centuries in Italy. It was often known as the “poor man’s pasta,” because it used only basic kitchen ingredients: garlic, oil, and pasta. Adding tuna — especially canned tuna in olive oil — transformed it into a protein-rich, balanced meal without losing its authenticity.

Today, it’s one of the most popular Italian pasta recipes worldwide, loved by home cooks, athletes, and food bloggers alike for its nutritional value, simplicity, and gourmet taste.

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🍳 Step-by-Step Instructions to Make Pasta Aglio e Olio With Tuna

Easy-to-follow, decision-focused instructions to make Pasta Aglio e Olio with Tuna in 25 minutes.

Step 1 — Boil pasta until al dente (8–10 min)

Fill a large pot with water, salt generously (like the sea), and bring to a rolling boil. Add 250 g spaghetti and cook until al dente — usually 8–10 minutes depending on brand. Reserve ½ cup of pasta water before draining; this starchy water helps create a silky sauce that coats each strand.

Pro tip: Use extra pasta water instead of oil to loosen the sauce for a lighter, restaurant-style gloss.

Step 2 — Gently infuse extra virgin olive oil with garlic (2–3 min)

In a wide skillet on medium-low heat, warm ⅓ cup high-quality extra virgin olive oil. Add 5–6 thinly sliced garlic cloves and cook slowly until soft and a light golden color — about 2–3 minutes. Keep the heat low so the garlic becomes sweet and fragrant rather than bitter.

If you burn the garlic it turns bitter — lower the heat, stir frequently, and be patient.

Step 3 — Add red chili flakes and drained tuna (1–2 min)

Add ½ tsp red chili flakes (or more to taste) and stir for a few seconds to release heat. Add one 150 g can of tuna (drained — reserve a little oil if it’s tuna in olive oil). Gently break the tuna into large flakes with a wooden spoon — you want texture, not mush.

Step 4 — Toss pasta with sauce & emulsify (1–2 min)

Add the drained pasta to the skillet. Pour in 2–3 tbsp reserved pasta water and toss vigorously for 30–45 seconds so the starch and oil form a glossy emulsion that clings to the spaghetti. Keep the pan on low heat and add more pasta water if needed — but less is often better for concentrated flavor.

Step 5 — Finish with lemon, parsley & seasoning (30 sec)

Turn off the heat. Stir in 2 tbsp chopped fresh parsley, zest and juice of ½ lemon (optional but brightening), salt to taste, and freshly ground black pepper. Taste and adjust — if it needs umami, a light sprinkle of grated Parmesan or a tiny pinch of anchovy paste will transform it.

Step 6 — Plate, garnish & serve

Twirl portions onto warm plates, finish with a drizzle of extra virgin olive oil, a pinch of flaky sea salt, and more cracked black pepper. Serve with a simple side salad or crusty bread if you want a fuller meal. This is the moment to decide: keep it light or pair it with a bold white wine — both are equally delicious.

Serving idea: Add warm, roasted cherry tomatoes or sautéed spinach for a vegetable boost.

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