Protein Atlas
Lemon Herb Tuna Pasta Bowls high-protein recipe

Meals · High Protein

Lemon Herb Tuna Pasta Bowls

These Lemon Herb Tuna Pasta Bowls provide over 44 grams of protein and approximately 635 calories per serving. Flaky tuna is combined with al dente pasta, the tang of lemon, fresh herbs, and tender vegetables, creating a quick stovetop meal with a Mediterranean character.

Serves 2 bowls
50g protein 610 cal
Prep Time 10 min
Cook Time 15 min
Total Time 25 min

Nutrition per serving

Protein
50 g
Calories
610

Nutritional values are estimates based on standard ingredient data and may vary by brand or preparation method. This information is for general reference only and is not a substitute for professional dietary advice. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.

Ingredients

2 servings
  • 200 grams Penne pasta
  • 2 cans Canned tuna in olive oil — drained, 140 grams each
  • 1.5 tablespoons Olive oil
  • 1/4 cup Red onion — finely diced
  • 2 cloves Garlic — minced
  • 1 cup Cherry tomatoes — halved
  • 2 cups Fresh spinach — packed
  • 1/4 cup Fresh parsley — chopped
  • 2 tablespoons Fresh dill — chopped
  • 1 Lemon — zested and juiced
  • 1/2 teaspoon Salt — or to taste
  • 1/4 teaspoon Black pepper — or to taste
  • 1/4 teaspoon Red pepper flakes — optional
  • 2 tablespoons Parmesan cheese — grated, for serving, optional

Steps

  1. Bring a large pot of salted water to a boil. Add the penne pasta and cook according to package directions until al dente. Reserve 1/2 cup of the pasta cooking water, then drain the pasta.
  2. While the pasta cooks, heat 1.5 tablespoons of olive oil in a large skillet or pot over medium heat. Add the diced red onion and sauté for 3-4 minutes until softened.
  3. Add the minced garlic and red pepper flakes (if using) to the skillet and cook for another minute until fragrant.
  4. Stir in the halved cherry tomatoes and cook for 3-4 minutes until they begin to soften. Add the fresh spinach and cook until just wilted, about 1-2 minutes.
  5. Remove the skillet from the heat. Add the drained tuna, lemon zest, lemon juice, chopped parsley, and chopped dill. Season with salt and black pepper.
  6. Add the cooked, drained pasta to the skillet with the tuna mixture. Pour in about 1/4 cup of the reserved pasta cooking water and toss everything together until well combined. Add more pasta water if needed to create a light sauce.
  7. Divide the pasta into two bowls. Garnish with grated Parmesan cheese, if desired, and serve immediately.

Why This Works

This Mediterranean-inspired bowl delivers 44.5 grams of protein per serving by transforming simple pantry staples into a nutrient-dense meal. Canned tuna provides exceptional protein density at a fraction of the cost of fresh fish, while whole wheat pasta contributes additional protein and fiber that white pasta lacks. Compared to typical tuna pasta bowls (averaging 19g protein), this version provides 134% more protein by using two cans of tuna instead of one, incorporating white beans as a Mediterranean protein boost, and adding Parmesan cheese which contributes both protein and authentic Italian flavor without excessive calories.

Plating & Garnish

Serve these pasta bowls warm, topped with a generous sprinkle of fresh Parmesan cheese. A few extra fresh herb sprigs or a thin lemon slice can add a beautiful finishing touch. For an extra pop of color and flavor, consider a drizzle of high-quality extra virgin olive oil just before serving.

Ingredient Swaps & Additions

Feel free to swap penne for another short pasta like rotini or farfalle. Arugula can be used instead of spinach for a peppery kick. For an extra briny note, stir in a tablespoon of capers with the tuna. If you prefer a creamier sauce, a dollop of Greek yogurt or a splash of heavy cream can be added with the pasta water.