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 pot of water to a boil for the pasta. Once boiling, add the pasta and continue to boil until the pasta is tender. Drain the pasta in a colander.
- 2While the pasta is cooking, prepare the rest of the dish. Add the butter and minced garlic to a large skillet. Sauté the garlic over medium heat for about one minute, or just until it is soft and fragrant, but not browned.
- 3Add the frozen peas and season with a pinch of salt and pepper. Sauté for a couple minutes more, or until the peas are heated through.
- 4Add the half and half to the skillet and allow it to come up to a simmer, stirring frequently to keep a skin from forming on the surface or the bottom from scorching. Let the half and half simmer for about 3-5 minutes, or just until it reduces slightly.
- 5At this point the pasta should be finished and drained. Add the drained pasta to the skillet and stir to combine. Sprinkle the Parmesan over the pasta and stir to combine again. Allow the heat to melt the Parmesan as you stir. Once melted, turn the heat off. Taste the pasta and add a pinch of salt and pepper, if needed.
- 6Finally, add the drained tuna and fold it into the pasta. If you are using whole tuna chunks, break them up slightly as you stir. If you are using chunk light tuna that is already in small pieces, fold gently to avoid breaking the tuna up too much. Serve warm!
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
AI Swap Engine
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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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