
Creamy Tuna Pasta with Peas
This Creamy Tuna Pasta with Peas delivers 43g protein and 615 calories per serving, making it a solid choice for hitting daily protein targets without excess prep. Batch-makes 4 servings in quick time on the stovetop, keeping midweek dinners straightforward. Built for lifters who need a complete meal that doesn't require hour-long cooking sessions.
Ingredients
- •Rotini Pasta(227g)
- •Unsalted Butter(30g)
- •Garlic(120g)
- •Peas, Sweet, Frozen(240g)
- •Half and half cream(240g)
- •Parmesan Cheese(120g)
Grated Parmesan — the shelf-stable canister is fine for cooking.
- •Canned Tuna(340g)
Instructions
- 1Bring a large pot of salted water to a boil over high heat. Add the rotini pasta and cook 8–10 minutes, stirring occasionally, until al dente (tender but still slightly firm to the bite). Drain in a colander and set aside.
- 2While the pasta cooks, melt the butter in a large skillet over medium heat. Add the minced garlic and sauté 1 minute, until fragrant and soft but not browned.
- 3Add the frozen peas to the skillet, season with salt and pepper, and cook 2–3 minutes over medium heat, stirring occasionally, until heated through.
- 4Pour the half and half into the skillet and bring to a gentle simmer over medium heat, stirring frequently, for 3–5 minutes until the sauce reduces slightly and coats the back of a spoon.
- 5Add the drained pasta to the skillet and stir to combine. Sprinkle the grated Parmesan over the pasta and stir continuously over medium heat for 1–2 minutes until the Parmesan melts and creates a creamy sauce. Taste and adjust salt and pepper as needed.
- 6Fold in the drained tuna gently, breaking up any large chunks while stirring, until evenly distributed throughout the pasta.
- 7Divide the creamy tuna pasta evenly into 4 airtight containers while hot. Cool to room temperature before sealing and refrigerating.
Nutrition — Per Serving
615
calories
43g
protein
25g
fat
- Carbohydrates
- 67g
- Saturated fat
- 9.7g
- Sodium
- 972 mg
- Dietary fiber
- 5.2g
4 servings per batch · ~329g each
Macro data sourced from USDA FoodData Central
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How much protein does Creamy Tuna Pasta with Peas have per serving?
Each serving delivers 43g of protein and 615 calories with 25g fat and 67g carbs. The balanced macro split supports both protein intake and carbohydrate replenishment in a single meal.
How long does Creamy Tuna Pasta with Peas take to prep?
Quick prep time on the stovetop yields 4 servings simultaneously. Tuna-based pastas batch-prepare efficiently for easy grab-and-go meals throughout your training week.
Is Creamy Tuna Pasta with Peas good for muscle gain?
At 43g protein and 615 calories per serving with 67g carbs, this recipe supports muscle gain phases with solid carbohydrate availability for workouts alongside adequate protein intake. The combination works well for post-training meal windows.
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