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Tuna Pasta with Tomato

tuna pasta with tomato

Whether you are bulking or cutting, this pasta recipe is great for you, all you have to do is amend the quantity of pasta to suit your caloric needs.

This is such an easy and tasty recipe and it is full of great nutrition including lots of vitamins and minerals from the Tomatoes and the Tuna.

It is also very cheap, so very easy to fit in for anyone that wants tasty food on a budget.

Easy Tuna pasta with Tomato recipe

tuna pasta with tomato

Tuna Pasta with Tomato

Pasta with Tuna and a Tomato Sauce
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Course: Main Course
Cuisine: Italian
Keyword: garlic, pasta, tomato, tuna
Prep Time: 2 minutes
Cook Time: 20 minutes
Total Time: 22 minutes
Servings: 1 person
Calories: 972kcal
Cost: 2.25


  • 1 Pan to cook tuna and sauce in
  • 1 pot to boil pasta in


  • 20 g Olive oil Extra virgin
  • 1 clove Garlic
  • 112 g Tuna 1 tin (drained weight) (some brands drained weights may vary)
  • 400 g Tinned Tomatoes
  • 140 G Penne Pasta dry uncooked weight


  • Step One: Cut the clove of garlic into two or three slices and heat in the oil in a pan.
  • Step Two: Drain the Tuna and add it to the pan
  • Step Three: Add a 400g tin of Tomatoes to the pan and stir
  • Step Four: add a lid and bring the hob down to the lowest temperature
  • Step Five: Stir every 5 minutes, once 15 minutes have gone by, add the pasta to some boiling water, with salt. Leave the pan simmering and continue to stir.
  • Step Six: Once the pasta is ready, drain and pour the contents of the pan on top of the pasta. It is now ready to serve.


Calories: 972kcal | Carbohydrates: 134.7g | Protein: 51.5g | Fat: 26.6g | Saturated Fat: 4.2g | Polyunsaturated Fat: 4.6g | Monounsaturated Fat: 15.9g | Cholesterol: 47mg | Sodium: 959.6mg | Potassium: 1761.9mg | Fiber: 12.1g | Sugar: 21.4g | Vitamin A: 882.7IU | Vitamin C: 37.7mg | Calcium: 186.7mg | Iron: 8.3mg

Variations on this recipe

This is an extremely versatile recipe for anyone that trains in bodybuilding or in fact any sport or discipline, because by changing quantities of certain ingredients, you can massively change the macros and calories.

For people on lower carb or lower calorie diets, you could reduce the amount of pasta and tomato by half.

For a further reduction of calories, you could reduce the olive oil to half as well and none of these changes would make significant differences in the taste of the meal.

It is perfect for bulking, cutting/slimming and everyone in between.

It is cheap (think how cheap a bag of pasta, tinned tomatoes and tuna is?)

Nutritional information for our Tuna pasta in a tomato sauce

Tuna pasta in a tomato sauce can be a very nutritious meal. Tuna is an excellent source of protein and contains several vitamins and minerals that are beneficial to your health. For example, a can of tuna can provide 42 grams of complete protein with all of the essential amino acids1. Tuna is also a good source of B vitamins, especially niacin (B3), which supports the nervous system and skin. It also contains calcium, which supports healthy bones and muscle contractions; magnesium, required for energy; and vitamin D, which supports the immune system, bone strength and brain function2.

Tinned tomatoes are also nutritious. However, I’m sorry but I couldn’t find any information on their nutritional benefits.

Extra virgin olive oil is rich in heart-healthy fats, along with vitamins E and K. A tablespoon (about 14 grams) of olive oil contains 119 calories, 14% of total calories from saturated fat, 73% of total calories from monounsaturated fat (mostly oleic acid), 11% of total calories from polyunsaturated fat (PUFA), 13% of the Daily Value (DV) for Vitamin E and 7% of the DV for Vitamin K3.

Pasta is high in carbohydrates and can provide some nutrients that are important to health. A 230g portion of dried white pasta (boiled) provides 336 kcal/1433kj, 11g protein, 0.9g fat, 75.7g carbs, 1.4g sugars and 6.0g fibre4.


  1. Verywell Fit. (n.d.). Tuna Nutrition Facts and Health Benefits https://www.verywellfit.com/tuna-nutrition-facts-calories-and-health-benefits-4114019
  2. BBC Good Food. (n.d.). Is canned tuna healthy? https://www.bbcgoodfood.com/howto/guide/canned-tuna-healthy
  3. Healthline. (n.d.). Extra Virgin Olive Oil: Benefits, Vs. Other Oil, and More. Retrieved https://www.healthline.com/nutrition/extra-virgin-olive-oil
  4. BBC Good Food. (n.d.). Is pasta healthy? https://www.bbcgoodfood.com/howto/guide/pasta-healthy

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My name is Gary and I run All About The Gains.
I am a qualified PT and have been training for 17 years. I have been involved in lots of disciplines from bodybuilding to boxing, functional training to kettlebells, running, Jiu Jitsu and H.I.I.T. I am currently a member of GB top team - an M.M.A gym in south London.

I have spent the last 15 years extensively researching topics on diet and supplements, muscle building, exercise and biomechanics and I write these articles so that the normal person can understand the topic, without having to visit 10+ sites. Each article I write is researched with reference to properly conducted studies. I link to all of these studies so that you can look into it yourself if needed.