If you’re looking for a quick, delicious, and high protein pasta recipe, this Tonnato Pasta is a perfect choice. Made with simple pantry staples like canned tuna, olive oil, lemon, and pasta, it’s creamy, satisfying, and surprisingly healthy. Even better — it’s budget-friendly and ready in under 20 minutes.
What is great about this tonnato pasta?
- High protein – With over 40 g of protein per serving, it’s perfect for refueling after a workout or keeping you full during a busy day.
- Budget friendly – Uses inexpensive pantry staples like canned tuna, pasta, and lemon.
- Healthy fats – Olive oil and tuna provide heart-healthy omega-3s and unsaturated fats.
- Quick and easy – Dinner on the table in 20 minutes with minimal prep.
- Delicious and light – Creamy, tangy tonnato sauce pairs beautifully with pasta without being heavy.
What is Tonnato?
Tonnato is an Italian sauce traditionally made with tuna, anchovies, mayonnaise, and capers. It’s often served with veal or vegetables in the classic dish Vitello Tonnato. In this recipe, we’ve simplified it into a light, creamy tuna sauce that works beautifully tossed with hot pasta.
Ingredients (2 servings)
- 2 cans tuna, drained (about 240 g drained weight)
- 1 egg yolk
- Juice of ½ lemon
- 1 clove garlic, grated
- ½ tsp salt, more to taste
- ½ tsp black pepper
- 50 ml extra virgin olive oil
- 200 g dried pasta of your choice
- Parsley, chopped for garnish
- Lemon zest, for garnish
Step-by-Step Instructions
1. Make the Tonnato Sauce
In a food processor, blend half the tuna, egg yolk, lemon juice, garlic, salt, and black pepper until smooth.
Slowly drizzle in olive oil until the mixture emulsifies into a creamy sauce. Adjust seasoning to taste.
2. Cook the Pasta
Bring a pot of salted water to boil. Cook pasta until al dente according to package instructions. Reserve a small cup of pasta water.
3. Toss and Serve
Drain pasta and toss it immediately with the tonnato sauce, adding 2–4 tbsp of pasta water to loosen.
Garnish with the remaining tuna, chopped parsley, and fresh lemon zest.
Tonnato Pasta Recipe – A Healthy, High Protein Meal on a Budget
Nutrition Information (per serving, estimated)
| Nutrient | Amount | % Daily Value* |
| Calories | ~600 kcal | 30% |
| Protein | ~42 g | 84% |
| Carbohydrates | ~55 g | 18% |
| Fat | ~22 g | 34% |
| Fiber | ~4 g | 14% |
| Omega-3s | ~1.2 g | – |
*Percent Daily Values are based on a 2,000 calorie diet.
Tips for the Best Tonnato Pasta
- Choose good tuna – Canned tuna in olive oil has the best flavor, but tuna in water works too.
- Use any pasta – Spaghetti, penne, or fusilli all work great.
- Make it lighter – Swap half the olive oil for Greek yogurt to cut calories and boost protein
- Meal prep friendly – The sauce can be made ahead and stored in the fridge for up to 3 days.
Final Thoughts
This Tonnato Pasta recipe proves that healthy, high protein meals don’t have to be expensive or complicated. With just a few pantry staples, you can create a creamy, tangy, satisfying dish that’s perfect for weeknight dinners, meal prep, or post-workout fuel.
Try it once, and you’ll want to keep canned tuna stocked in your pantry at all times!
