Healthy Tuna Spaghetti

This easy yet delicious dish is a great way to get a tasty dinner quickly. Our Healthy Tuna Spaghetti is an Italian classic that combines the flavor of al dente spaghetti with the protein-rich and savoury taste of canned tuna. With minimal ingredients and effort, you can whip up this meal in no time.

This Healthy Tuna Spaghetti is one of the most delicious and healthy dishes you can make for a festive evening or an afternoon snack.

With its Mediterranean flavours, this dish will surely be a hit with your family and friends.

To make this dish, boil your spaghetti in salted water according to the package directions. Once cooked, drain the spaghetti and set it aside. In a separate pan, heat some olive oil and add garlic, onion, and tuna. Cook until the tuna is lightly browned, about five minutes.

Then, add the cooked spaghetti, a few tablespoons of wine, and a pinch of salt and pepper. Stir everything together and let it simmer for 3-4 minutes.

When the spaghetti is ready, plate it and top it with freshly chopped parsley and a few slices of lemon. The combination of olive oil, garlic, onion, and tuna makes this dish irresistible. With the addition of white wine, it will be even more delicious.

This dish is best served with a glass of wine. The acidity of the wine will help to bring out the flavours of the healthy tuna spaghetti!

We also have a Creamy Tuna Spaghetti recipe here!

A quick, nutritious pasta dish with tuna, garlic and tomatoes—perfect for a weeknight dinner under 30 minutes.

Healthy Tuna Spaghetti

Recipe by Stay at Home Mum

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Light and healthy spaghetti tossed with tuna, vegetables, and herbs — a quick, protein-packed meal.

Course: MainCuisine: AustralianDifficulty: Easy

Servings

Adjust servings

+

–

4

servings

Prep time

5

minutes

Cooking time

15

minutes

Calories

390

kcal

Total time

20

minutes

Cook Mode

Keep the screen of your device on

Ingredients

• 300 g spaghetti

• 1 tbsp olive oil

• 2 garlic cloves, minced

• 1 small red onion, finely chopped

• 425 g can tuna in springwater, drained

• 400 g can diced tomatoes

• 1 cup baby spinach leaves

• 1 tsp dried oregano

• Salt and pepper, to taste

• Grated parmesan, to serve (optional)

Directions

• Cook spaghetti according to packet directions. Drain and set aside.
• Meanwhile, heat olive oil in a large frying pan over medium heat.
• Sauté garlic and onion until softened.
• Add tuna and stir through for 1–2 minutes.
• Pour in diced tomatoes and oregano. Simmer for 5–7 minutes.
• Stir in spinach until wilted. Season with salt and pepper.
• Add cooked spaghetti to the pan and toss to coat evenly.
• Serve warm with a sprinkle of parmesan if desired.

Notes

• Use wholemeal spaghetti for extra fibre.
• Add chilli flakes for a spicy version.
• Suitable for meal prep—reheats well in microwave.
• Swap tuna for tinned salmon if preferred.
• Keeps in the fridge for up to 3 days.

Clare Whitfield Chief Editor

Clare Whitfield is the Editor of Stay at Home Mum and a recognised voice in practical home management for Australian families. Based in the northern suburbs of Sydney, she balances editorial leadership with life as a stay at home mum to two school age children. Her background in home economics and more than a decade of experience in recipe development, family budgeting, and household systems inform her work.

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