Ever find yourself staring into your pantry after a long day, wondering how to whip up something healthy, delicious, and (most importantly) quick? Same here. That’s exactly how this Healthy Penne with Tuna & Sun-Dried Tomatoes recipe came to life. Picture this: a busy weeknight, a near-empty fridge, and a craving for something hearty but not heavy. A can of tuna, some sun-dried tomatoes hiding in the back of the shelf, and a box of whole-wheat penne saved the day—and now they’ll save yours too. 🥫🍝
This dish is like a little Italian getaway in your kitchen—simple, satisfying, and brimming with flavor. The savory tuna pairs beautifully with the tangy sun-dried tomatoes, while a dash of garlic and olive oil brings it all together. Bonus? It’s protein-packed, fiber-rich, and ready in under 30 minutes. Perfect for gym-goers, busy bees, or anyone looking for a wholesome meal without the fuss.
So grab your apron, crank up your favorite playlist, and let’s turn pantry staples into a plate of magic. Trust me, your taste buds (and muscles) will thank you! 💪✨
Why You’ll Love This Recipe?
- Quick and Easy: Perfect for busy weeknights or meal prep days.
- High Protein: Tuna is a lean protein powerhouse, making this meal gym-friendly.
- Deliciously Tangy: The sun-dried tomatoes add a rich, slightly tangy flavor that’s irresistible.
- Customizable: Swap ingredients to fit your diet or preferences!
Healthy Penne with Tuna & Dried Tomatoes
2
servings10
minutes15
minutes400
kcalIngredients
8 oz (225 g) whole-wheat penne pasta – High in fiber to keep you full longer.
1 can (5 oz/140 g) tuna in water – Drained and flaked.
1/4 cup (40 g) sun-dried tomatoes – Packed in oil, sliced thin.
2 cloves garlic – Minced.
2 tbsp olive oil – For sautéing and flavor.
1/2 tsp red pepper flakes – For a touch of heat (optional).
2 tbsp fresh parsley – Chopped, for garnish.
Salt and pepper – To taste.
- Optional Add-Ins
1/4 cup grated Parmesan – For a cheesy kick.
1/2 cup baby spinach – Boosts nutrients and adds color.
Step-by-Step Instructions
- Cook the Penne
Bring a large pot of salted water to a boil. Add the penne and cook until al dente (about 8–10 minutes). Drain and set aside, reserving 1/4 cup of pasta water. - Prepare the Base
In a large skillet, heat olive oil over medium heat. Add the garlic and sauté for 1–2 minutes until fragrant.
Stir in the red pepper flakes (if using) and sun-dried tomatoes. Cook for another 2 minutes to release their flavor. - Incorporate the Tuna
Add the drained tuna to the skillet and gently combine. Season with salt and pepper to taste. - Combine with Pasta
Add the cooked penne to the skillet and toss to coat. If the mixture feels dry, stir in the reserved pasta water a little at a time until the desired consistency is achieved. - Finish with Herbs
Stir in fresh parsley and any optional add-ins like spinach. Allow to cook for 1–2 more minutes until spinach wilts or everything is heated through.
The Finishing Touch
Transfer the pasta to bowls or plates and sprinkle with grated Parmesan for a cheesy twist. Garnish with extra parsley or a squeeze of lemon for a fresh kick.
Tips for Success
- Choose High-Quality Tuna: Opt for sustainably caught tuna for the best taste and nutrition.
- Don’t Overcook the Pasta: Al dente pasta holds its shape better when mixed with the other ingredients.
- Customizable Flavor: Add olives or capers for a Mediterranean flair.
Health Benefits
- Protein Boost: Tuna is an excellent source of lean protein, ideal for muscle recovery.
- Rich in Antioxidants: Sun-dried tomatoes are loaded with vitamins and minerals, including lycopene, a powerful antioxidant.
- Healthy Fats: Olive oil provides heart-healthy monounsaturated fats.
Save or Share
💾 Save this recipe for your next meal prep day or weeknight dinner!
📲 Share it with a friend who’s always looking for quick, healthy meal ideas.
Let me know how it turns out or if you customized it—happy cooking! 🍝✨
