High Protein Classic Tuna Sauce

Elevate your mealtime with this High Protein Classic Tuna Sauce, a deliciously creamy and tangy dish that's both nutritious and satisfying. Perfect for pasta lovers and health-conscious foodies, this recipe combines protein-packed canned tuna, low-fat Greek yogurt, and a medley of bold flavors like garlic, tomato paste, zesty lemon juice, and briny capers. The addition of fresh parsley and a hint of crushed red pepper flakes brings freshness and a subtle kick. Ready in just 25 minutes, this quick and easy recipe is ideal for busy weeknights, whether served over your favorite pasta, spooned atop grilled vegetables, or paired with whole-grain rice. Packed with wholesome ingredients and a boost of protein, it’s a versatile and guilt-free comfort food option!

Nutriscore Rating: 72/100

Prep Time:10 mins

Cook Time:15 mins

Total Time:25 mins

Servings: 4

Ingredients

• 2 cans (5 oz each) Canned Tuna in Water
• 2 tablespoons Olive Oil
• 1 medium, finely chopped Onion
• 3 cloves, minced Garlic
• 1 cup Low Fat Greek Yogurt
• 2 tablespoons Tomato Paste
• 2 tablespoons Lemon Juice
• 2 tablespoons, drained Capers
• 0.25 cup, chopped Fresh Parsley
• 0.5 teaspoon Salt
• 0.25 teaspoon Black Pepper
• 0.25 teaspoon Crushed Red Pepper Flakes

Directions

Step 1

Drain the canned tuna thoroughly and set aside.

Step 2

Heat the olive oil in a large skillet over medium heat. Add the finely chopped onion and sauté for about 5 minutes, until soft and translucent.

Step 3

Add the minced garlic to the skillet and sauté for an additional 30 seconds, until fragrant.

Step 4

Stir in the tomato paste and cook for 1-2 minutes, allowing it to caramelize slightly.

Step 5

Lower the heat and add the drained tuna, breaking it up with a spatula into small pieces as you mix it into the tomato and onion mixture.

Step 6

Stir in the low fat Greek yogurt, combining thoroughly to create a creamy sauce while maintaining the tuna's texture.

Step 7

Add the lemon juice and capers, stirring to incorporate evenly throughout the sauce.

Step 8

Season the sauce with salt, black pepper, and crushed red pepper flakes, adjusting to taste.

Step 9

Allow the sauce to simmer on low heat for about 5 minutes, ensuring it is heated through. Stir occasionally to prevent sticking.

Step 10

Remove the skillet from heat, mix in the chopped fresh parsley, and serve immediately over your choice of pasta or as a topping for grilled vegetables or proteins.

Nutrition Facts

Serving size	(814.9g)

Amount per serving	% Daily Value*
Calories	868.6

Total Fat 35.4g	0%
Saturated Fat 7.7g	0%
Polyunsaturated Fat 2.7g
Cholesterol 105.8mg	0%
Sodium 2348.4mg	0%
Total Carbohydrate 38.1g	0%
Dietary Fiber 5.0g	0%
Total Sugars 18.7g
Protein 105.3g	0%

Vitamin D 117.0IU	0%
Calcium 376.8mg	0%
Iron 5.3mg	0%
Potassium 1791.5mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 35.7%

Protein: 47.2%

Carbs: 17.1%