Why You’ll Love This Whole Wheat Pasta with Tuna and Spinach

• It’s a pantry hero. This recipe is built around ingredients you likely already have on hand or can easily grab on a quick trip to the store. Canned tuna, pasta, a lemon, some garlic—it’s the ultimate back-pocket meal for busy nights.
• Surprisingly elegant. Don’t let the simple ingredient list fool you. The combination of flavors is sophisticated and balanced. The briny capers, the fresh parsley, the nutty whole wheat pasta… it all comes together in a way that feels special, not rushed.
• Packed with texture and color. You get the lovely chew of the pasta, the flaky tuna, the tender spinach, and little pops of saltiness from the capers. It’s a feast for the eyes and the palate, proving healthy food can be vibrant and exciting.
• Endlessly adaptable. This is more of a template than a rigid rulebook. Not a fan of capers? Try olives. Want a bit of heat? Add a pinch of chili flakes. It’s a forgiving recipe that encourages you to make it your own.

Ingredients & Tools

• 250 g whole wheat spaghetti or linguine
• 2 tbsp extra virgin olive oil, plus more for drizzling
• 3 cloves garlic, thinly sliced
• 1/4 tsp chili flakes (optional, but recommended)
• 200 g fresh spinach, roughly chopped
• 2 cans (about 140g each) tuna in olive oil, drained
• 2 tbsp capers, rinsed
• Zest and juice of 1 lemon
• 1/4 cup fresh parsley, finely chopped
• Salt and black pepper to taste
• 60 ml reserved pasta water

Tools: A large pot for boiling pasta, a large skillet or pan, a microplane or zester for the lemon, and tongs.

The quality of your ingredients really shines here, so use the best you can. Good extra virgin olive oil and tuna packed in olive oil make a noticeable difference in flavor. And that pasta water? Don’t forget it! It’s the secret to a silky, emulsified sauce that brings the whole dish together.

Serves: 3-4 | Prep Time: 10 minutes | Cook Time: 15 minutes | Total Time: 25 minutes

Before You Start: Tips & Ingredient Notes

• Choosing your tuna. Tuna packed in olive oil is my top choice for this recipe—it’s more flavorful and moist than tuna in water. However, if water-packed is all you have, just be sure to drain it very well and maybe add an extra half-tablespoon of olive oil to the pan.
• Don’t skip the pasta water. I know I already mentioned it, but it’s that important. The starchy, salty water is like magic glue. It helps the sauce cling to the pasta and creates a lovely, cohesive dish instead of a dry pile of ingredients.
• Prep everything first. This recipe comes together fast once you start cooking. Having your garlic sliced, spinach chopped, and lemon zested before you turn on the heat makes the process smooth and stress-free. It’s the classic ‘mise en place’ approach.
• Embrace the whole wheat. Whole wheat pasta has a nuttier flavor and firmer texture than regular pasta. It stands up beautifully to the robust flavors of the tuna and spinach. Just be sure to taste it for doneness a minute or two before the package instructions suggest.

How to Make Whole Wheat Pasta with Tuna and Spinach

Serving Suggestions

Complementary Dishes

• A simple arugula salad — Toss arugula with a lemon vinaigrette. The peppery bite of the greens is a fantastic, light contrast to the richness of the pasta.
• Garlic-rubbed bruschetta — A slice of toasted, rustic bread rubbed with garlic and drizzled with olive oil is perfect for mopping up any remaining sauce on your plate.
• Roasted asparagus or broccoli — Some simply roasted vegetables on the side make the meal feel even more complete and add another layer of texture.

Drinks

• A crisp Pinot Grigio or Sauvignon Blanc — The bright acidity and citrus notes in these white wines mirror the lemon in the dish and cut through the oil beautifully.
• A light Italian lager — Sometimes, a cold, crisp beer is just the thing. Its effervescence cleanses the palate between bites.
• Sparkling water with lemon — For a non-alcoholic option, the bubbles and citrus are refreshing and keep your taste buds happy.

Something Sweet

• Lemon sorbet — Continuing the citrus theme, a scoop of tangy, clean lemon sorbet is the perfect palate-cleansing finish.
• A few pieces of dark chocolate — A square or two of high-quality dark chocolate (70% or higher) provides a bittersweet, elegant end to the meal.
• Almond biscotti — The nuttiness of the biscotti echoes the whole wheat pasta, and they’re lovely for dipping into a final cup of coffee.

Top Mistakes to Avoid

• Mistake: Overcooking the garlic. Burnt garlic is bitter and will overpower the entire dish. Keep the heat at medium and watch it closely—it should be fragrant and lightly golden, not brown.
• Mistake: Skipping the pasta water. I’m going to sound like a broken record, but without the starchy water, your sauce won’t come together. The ingredients will just sit on top of the pasta instead of clinging to it in a cohesive sauce.
• Mistake: Rinsing the pasta after draining. This washes away all the precious starch that helps the sauce stick. Just drain it and add it straight to the skillet.
• Mistake: Breaking the tuna down to a paste. You want to flake it gently so you get nice, meaty pieces in every bite. Over-stirring will turn it mushy.

Expert Tips

• Tip: Toast the whole wheat pasta. For an even deeper, nuttier flavor, add the dry pasta to your dry skillet over medium heat for a few minutes before boiling it. Toast it, shaking the pan, until it smells fragrant and toasty. Then proceed with boiling. It’s a game-changer.
• Tip: Add the lemon zest and juice off the heat. The vibrant flavor of lemon is delicate. Adding it after you’ve taken the pan off the burner preserves its bright, fresh character. If you cook it too long, it can turn bitter.
• Tip: Let the pasta finish cooking in the sauce. When you add the pasta to the skillet with the pasta water, let it cook together for the final minute. This allows the pasta to really absorb the flavors of the sauce, a technique called ‘mantecatura’.
• Tip: Use the tuna oil. If you’re using tuna packed in olive oil, don’t just drain it down the sink! You can use a tablespoon of that flavorful oil in the pan instead of some of the fresh olive oil for an extra boost of tuna flavor.

FAQs

Can I use frozen spinach instead of fresh?
Absolutely! Thaw a 10-ounce (280g) block of frozen spinach and squeeze out as much water as humanly possible using your hands or a clean kitchen towel. If it’s too wet, it will make your sauce watery. Add it to the pan in place of the fresh spinach and cook for a minute just to heat it through.

How long do leftovers keep?
Leftovers will keep in an airtight container in the refrigerator for up to 2 days. The pasta will absorb more of the sauce, so when reheating, add a tiny splash of water or olive oil to a skillet over low heat to loosen it up again. The microwave can dry it out a bit.

Can I make this recipe gluten-free?
Of course! Simply swap the whole wheat pasta for your favorite gluten-free pasta. The same rules apply—be sure to reserve that starchy pasta water to help create the sauce. Chickpea or lentil pasta would be especially delicious here.

What other herbs can I use?
Parsley is classic, but feel free to experiment! Fresh basil would be lovely in the summer, or a bit of fresh dill or chives. If you only have dried herbs, use about one-third of the amount (so 1 tablespoon dried parsley instead of 1/4 cup fresh) and add it when you’re cooking the garlic to wake up the flavors.

My sauce seems a bit dry. What did I do wrong?
No worries, this is an easy fix! The most common culprit is not using enough pasta water, or the heat wasn’t high enough when you were tossing it to create an emulsion. Just add another splash of warm water (or even a little more olive oil) to the pan and toss it again over low heat until it looks saucy and glossy.