High Protein Tuna Bake Pasta

Eager to rev up your fitness game? Dive into this tantalising High Protein Tuna Bake Pasta recipe! Perfect for those on a health and fitness journey, this dish packs a powerful protein punch, with the rich flavors of tuna and pasta taking center stage. Whether you’re a seasoned chef or just finding your way around the kitchen, this guide from AH7 will become your best friend. Let’s dive in!

Ingredients for High Protein Tuna Bake Pasta:

• 8 oz (approx. 227g) whole wheat pasta
• 1 can (5 oz / approx. 142g) tuna in water, drained
• 2 cups (approx. 473 ml) low-fat milk
• 2 tbsp (approx. 30 ml) olive oil
• 1 onion, finely chopped
• 2 cloves garlic, minced
• 2 tbsp (approx. 30 ml) all-purpose flour
• 1 cup (approx. 240g) grated low-fat cheddar cheese
• 1 cup (approx. 150g) broccoli florets
• Salt and pepper, to taste
• ½ cup (approx. 30g) bread crumbs
• 1 tbsp (approx. 15g) grated parmesan cheese
• A pinch of paprika

Preparation and Cooking Time: 45 minutes

Serves: 4

Nutritional Facts (Per Serving):

• Calories: 425
• Protein: 27g
• Carbohydrates: 51g
• Fat: 12g
• Fiber: 6g
• Sodium: 250mg

Cooking Instructions:

1. Preheat Oven: Get that oven roaring to 375°F (190°C).
2. Pasta Time: In a large pot, bring water to a boil. Add a pinch of salt and cook the pasta till al dente, which usually takes about 8-10 minutes. Once done, drain and set aside.
3. Sauté On: In a pan over medium heat, pour in the olive oil. Sauté onion and garlic till translucent. This usually takes about 3 minutes.
4. Flour Power: Sprinkle in the flour and whisk continuously for about 2 minutes or till you notice it turns golden brown. This will serve as the base for our creamy sauce.
5. Milk Magic: Gradually add the milk, whisking to avoid any lumps. Continue to cook until the sauce thickens.
6. Cheese Please: Fold in the cheddar cheese, stirring until melted and the sauce is smooth.
7. Tuna & Veggies: Add in the drained tuna and broccoli florets. Season with salt and pepper. Give it a good mix.
8. Combine: Now, combine the sauce mixture with the cooked pasta. Transfer it to a baking dish.
9. Crunch Factor: In a small bowl, mix the breadcrumbs with parmesan cheese and a pinch of paprika. Sprinkle this over the pasta.
10. Bake Away: Pop the baking dish in the preheated oven and bake for about 20 minutes or until the top turns golden brown.

Pro Tips:

1. For a spicy kick, you can add a dash of chili flakes or some diced bell peppers.
2. Opt for whole grain breadcrumbs for an added fiber boost.
3. If you’re looking to enhance the protein content even more, consider adding some roasted chicken pieces.
4. To get a smoky flavor, sprinkle a bit of smoked paprika on top before baking.

Serving Suggestions:

• Serve the High Protein Tuna Bake Pasta hot, straight out of the oven.
• Pair it with a fresh green salad drizzled with a light vinaigrette to balance out the meal.
• A chilled glass of lemon water or a citrus-infused sparkling water complements the dish perfectly.
• If you’re entertaining guests, garnish with some fresh parsley or basil for a burst of color.

HIGH PROTEIN TUNA BAKE PASTA

Eager to rev up your fitness game? Dive into this tantalising High Protein Tuna Bake Pasta recipe! Perfect for those on a health and fitness journey, this dish packs a powerful protein punch, with the rich flavors of tuna and pasta taking center stage. Whether you’re a seasoned chef or just finding your way around the kitchen, this guide from AH7 will become your best friend. Let’s dive in!

5 from 4 votes

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Total Time: 45 minutes minutes

Nutritions

Nutrition Facts

HIGH PROTEIN TUNA BAKE PASTA

Amount per Serving

Calories

425

% Daily Value*

Fat

 

12

g

18

%

Sodium

 

250

mg

11

%

Carbohydrates

 

51

g

17

%

Fiber

 

6

g

25

%

Protein

 

27

g

54

%

* Percent Daily Values are based on a 2000 calorie diet.

Ingredients

• 8 oz approx. 227g whole wheat pasta
• 1 can 5 oz / approx. 142g tuna in water, drained
• 2 cups approx. 473 ml low-fat milk
• 2 tbsp approx. 30 ml olive oil
• 1 onion finely chopped
• 2 cloves garlic minced
• 2 tbsp approx. 30 ml all-purpose flour
• 1 cup approx. 240g grated low-fat cheddar cheese
• 1 cup approx. 150g broccoli florets
• Salt and pepper to taste
• ½ cup approx. 30g bread crumbs
• 1 tbsp approx. 15g grated parmesan cheese
• A pinch of paprika

Instructions

• Preheat Oven: Get that oven roaring to 375°F (190°C).
• Pasta Time: In a large pot, bring water to a boil. Add a pinch of salt and cook the pasta till al dente, which usually takes about 8-10 minutes. Once done, drain and set aside.
• Sauté On: In a pan over medium heat, pour in the olive oil. Sauté onion and garlic till translucent. This usually takes about 3 minutes.
• Flour Power: Sprinkle in the flour and whisk continuously for about 2 minutes or till you notice it turns golden brown. This will serve as the base for our creamy sauce.
• Milk Magic: Gradually add the milk, whisking to avoid any lumps. Continue to cook until the sauce thickens.
• Cheese Please: Fold in the cheddar cheese, stirring until melted and the sauce is smooth.
• Tuna & Veggies: Add in the drained tuna and broccoli florets. Season with salt and pepper. Give it a good mix.
• Combine: Now, combine the sauce mixture with the cooked pasta. Transfer it to a baking dish.
• Crunch Factor: In a small bowl, mix the breadcrumbs with parmesan cheese and a pinch of paprika. Sprinkle this over the pasta.
• Bake Away: Pop the baking dish in the preheated oven and bake for about 20 minutes or until the top turns golden brown.

Notes

PRO TIPS:

1. For a spicy kick, you can add a dash of chili flakes or some diced bell peppers.

2. Opt for whole grain breadcrumbs for an added fiber boost.

3. If you’re looking to enhance the protein content even more, consider adding some roasted chicken pieces.

4. To get a smoky flavor, sprinkle a bit of smoked paprika on top before baking.

SERVING SUGGESTIONS:

Serve the High Protein Tuna Bake Pasta hot, straight out of the oven.

Pair it with a fresh green salad drizzled with a light vinaigrette to balance out the meal.

A chilled glass of lemon water or a citrus-infused sparkling water complements the dish perfectly.

If you’re entertaining guests, garnish with some fresh parsley or basil for a burst of color.