Florencia Baldini Last Updated on July 27, 2026“Pasta makes you fat.” It’s one of the biggest nutrition myths that refuses to disappear.
The truth is, it’s not the pasta itself that matters most – it’s what you pair it with and the overall balance of the meal.
This Mediterranean-inspired recipe combines wholewheat spaghetti, protein-rich tuna, colourful vegetables and heart-healthy olive oil. The result is a meal that’s nourishing, satisfying and packed with flavour.
Each serving provides 27g of protein to help keep you full, 13g of fibre to support gut health and satiety, and plenty of Mediterranean goodness in every bite.
Why You’ll Love This Recipe
- Ready in around 20 minutes
- High in protein (27g)
- Packed with 13g of fibre
- Mediterranean-inspired
- Made with everyday supermarket ingredients
- Great for meal prep
- Naturally rich in healthy fats from tuna, pine nuts and olives
Flo’s Tips
- Choose wholewheat pasta if you can. It contains more fibre than regular pasta, helping to keep you fuller for longer while supporting gut health.
- Don’t overcook the tuna—simply warm it through so it stays tender.
- Save a little pasta water. The starch helps create a silky sauce without needing cream.
- Toasting the pine nuts only takes a couple of minutes but adds a delicious nutty flavour and crunch.
Variations
- Add spinach or rocket for extra greens.
- Stir in a pinch of chilli flakes for gentle heat.
- Swap spaghetti for wholewheat penne or fusilli.
Frequently Asked Questions
Storage
Store leftovers in an airtight container in the fridge for up to 2 days.
Enjoy cold as a pasta salad or gently reheat in a frying pan with a splash of water.
Why use wholewheat pasta?
Wholewheat pasta naturally contains more fibre than regular pasta, helping to support digestion, increase fullness and keep your energy levels steadier after meals.
Can I use tuna in spring water?
Yes. Tuna in spring water works perfectly if you prefer a leaner option. You can simply add a drizzle of extra virgin olive oil when serving for extra Mediterranean flavour.
Can I make this gluten-free?
Yes. Simply use your favourite gluten-free pasta and cook according to the packet instructions.
Is this good for meal prep?
Definitely. It keeps well in the fridge for a couple of days and tastes delicious both warm and cold, making it ideal for lunches.
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Mediterranean Tuna Pasta
Ingredients
- 180 g wholewheat spaghetti
- 160 g canned tuna in olive oil, drained
- 250 g cherry tomatoes, halved
- 1 onion, finely sliced
- 2 garlic cloves, minced
- 10 Kalamata olives, halved
- 2 tbsp capers
- 10 g pine nuts
- Handful of fresh basil
- Salt and black pepper, to taste
- Lemon juice, squeeze to taste
Instructions
- Bring a large pan of salted water to the boil and cook the wholewheat spaghetti according to the packet instructions until al dente. Reserve a splash of the pasta water before draining.
- Meanwhile, toast the pine nuts in a dry frying pan over a medium heat for 2–3 minutes until lightly golden. Remove and set aside.
- In the same pan, heat a drizzle of olive oil if needed, then add the onion, garlic, cherry tomatoes, olives and capers. Cook for 8–10 minutes, stirring occasionally, until the onion is soft and the tomatoes have broken down into a light sauce.
- Add the drained tuna, lemon juice and fresh basil. Gently stir everything together and cook for 1 minute, just until the tuna is warmed through. Avoid overcooking, as tuna can become dry.
- Add the cooked spaghetti along with a splash of the reserved pasta water and toss until everything is well coated.
- Finish with the toasted pine nuts, extra fresh basil if you like, and a generous grind of black pepper before serving.