Creamy Protein-Packed Tuna Pasta with Greek Yogurt
High-protein tuna pasta with Greek yogurt and cottage cheese — 42g protein per serving. Easy 35-minute dinner.
Ingredients
- 12 oz whole wheat pasta or chickpea pasta
- 2 cans (5 oz each) albacore tuna in water, drained
- ¾ cup non-fat Greek yogurt, plain
- ½ cup low-fat cottage cheese
- 3 cloves garlic, minced
- 2 tbsp extra-virgin olive oil
- 1 medium yellow onion, finely diced
- 1 cup frozen peas
- 2 cups fresh spinach, roughly chopped
- Juice of 1 lemon (about 3 tbsp)
- 2 tbsp fresh dill, chopped (or 1 tsp dried dill)
- 1 tsp Dijon mustard
- ½ tsp red pepper flakes
- Sea salt and black pepper to taste
- ¼ cup reserved pasta water
- 2 tbsp grated Parmesan cheese
Instructions
- 1
Bring a large pot of salted water to a rolling boil over high heat.
- 2
Add pasta to the boiling water and cook according to package directions until al dente, about 8-10 minutes.
- 3
Reserve ¼ cup of pasta water before draining the pasta thoroughly in a colander.
- 4
While pasta cooks, heat olive oil in a large skillet over medium-high heat.
- 5
Add diced onion to the hot oil and sauté for 4-5 minutes, stirring occasionally, until softened and translucent.
- 6
Stir in minced garlic and red pepper flakes, cooking for about 1 minute until fragrant.
- 7
Add frozen peas to the skillet and cook for 2-3 minutes, stirring gently, until heated through.
- 8
Fold in the chopped spinach and cook for 1-2 minutes until wilted and bright green.
- 9
In a small bowl, whisk together Greek yogurt, cottage cheese, Dijon mustard, lemon juice, and fresh dill until smooth.
- 10
Gently flake the drained tuna into the skillet with the vegetables, breaking it into bite-sized pieces.
- 11
Pour the yogurt-cottage cheese mixture over the tuna and vegetables, stirring gently to combine.
- 12
Add the cooked pasta to the skillet and toss everything together over low heat for 1-2 minutes.
- 13
If the sauce seems too thick, add reserved pasta water one tablespoon at a time until you reach your desired consistency.
- 14
Season generously with sea salt and black pepper, tasting as you go.
- 15
Divide among four bowls and top each serving with Parmesan cheese and an extra sprinkle of fresh dill.
Variations & Substitutions
| Ingredient | Substitute | Notes |
|---|---|---|
| Greek yogurt and cottage cheese | ¾ cup plain non-fat Greek yogurt mixed with 2 tbsp nutritional yeast | Maintains protein content (38g per serving) while adding umami depth and a cheesy flavor without dairy heaviness |
| Canned tuna in water | 1.5 cups canned white beans (drained and rinsed) mixed with 1 can (5 oz) tuna | Boosts protein to 44g per serving with added fiber and plant-based protein; stretches the recipe affordably |
| Whole wheat pasta | Chickpea pasta or lentil-based pasta | Increases protein per serving from 42g to 47g while keeping carbs lower and fiber higher |
| Fresh dill and lemon juice | 2 tbsp fresh tarragon and 2 tbsp white wine vinegar | Adds complexity without changing protein content; tarragon pairs beautifully with tuna |
| Frozen peas and spinach | 2 cups broccoli florets and 1 cup diced bell peppers | Maintains fiber and micronutrient content while adding different textures and keeping protein the same |
Recommended Equipment
Tools that make this recipe easier
Nutrition Information
Per serving (serves 4)
| Calories | 410 |
| Total Fat | 9g |
| Saturated Fat | 2g |
| Cholesterol | 28mg |
| Sodium | 540mg |
| Carbohydrates | 44g |
| Fiber | 8g |
| Sugar | 4g |
| Protein | 42g |
This recipe was extracted from the original video source using AI. Nutritional information is estimated and may vary. Not a substitute for professional dietary advice. As an Amazon Associate, AlmostChefs earns from qualifying purchases. Product links are affiliate links — they cost you nothing extra but help support the site. Read full disclaimer
