Looking for a quick and easy meal that’s bursting with Mediterranean flavors? This Mediterranean tuna pasta with olive tapenade is a 30-minute dinner that delivers a healthy, satisfying combination of savory tuna, zesty capers, and the rich taste of olive tapenade. Made with simple ingredients like whole wheat pasta (or gluten-free pasta), tuna in olive oil, and fresh herbs, this flavorful dish is perfect for busy nights or meal prepping. Whether you’re craving a light, protein-packed dinner or a healthy Mediterranean-inspired meal, this pasta recipe offers the best of both worlds.

Last Updated February 22nd, 2025.

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Why You’ll Love this Tuna Pasta Recipe:

Quick and Easy: This Mediterranean tuna pasta recipe is the perfect solution for busy weeknights. Ready in just 30 minutes, it uses pantry staples like canned tuna and olive tapenade, so you can whip up a flavorful, healthy meal without the hassle.
Bold Flavors: The combination of savory tuna, tangy capers, and briny Mediterranean olive tapenade adds layers of delicious flavor to every bite of this tuna spaghetti. This dish feels gourmet while staying simple, making it a crowd-pleasing favorite for those craving Mediterranean flavors.
Customizable: Whether you’re gluten-free, looking for extra veggies, or want to experiment with different pasta types, this recipe is versatile. Swap out the whole wheat pasta for gluten-free pasta or add fresh herbs to customize it to your liking.
Perfect for Meal Prep: This Mediterranean tuna pasta with olive tapenade makes a fantastic meal prep option. It stores well in the fridge and tastes just as delicious the next day (maybe even better!), so you can enjoy it for lunch or dinner with minimal effort.

Tuna Pasta Ingredient Notes:

Spaghetti Noodles:
- Traditional spaghetti is a hearty base that pairs perfectly with the bold Mediterranean flavors in this pasta dish. This pantry staple creates a satisfying, comforting meal. For those with dietary preferences or restrictions, gluten-free pasta can easily replace regular spaghetti without sacrificing flavor or texture.
Canned Tuna:
- Canned tuna is the star of this quick & easy Mediterranean tuna pasta, offering a fast, protein-packed option that’s both savory and filling. It’s an fasntasic pantry staple that adds essential flavor and texture without requiring extra prep, making this healthy tuna recipe even easier to prepare.
Garlic:
- Garlic is an essential aromatic that provides depth and richness to the dish. Its sharpness pairs perfectly with the olive tapenade and enhances the savory flavors of the tuna, creating a robust taste profile.
Onions:
- Onions bring natural sweetness and balance out the briny sharpness of the tapenade. Sautéing them until soft mellows their flavor, making them a perfect complement to the other ingredients in this Mediterranean-style pasta.
Olive Tapenade:
- This delicious condiment combines Mediterranean olives, capers, lemon juice, olive oil, garlic, and parsley. It brings a zesty, briny burst of flavor that elevates this pasta dish to something special.
Capers:
- Capers contribute a tangy, salty kick that works harmoniously with the olives, rounding out the olive tapenade’s rich flavor and enhancing the overall taste of the pasta.
Shaved Parmesan:
- A sprinkle of shaved Parmesan cheese on top adds a creamy, nutty finish to the dish, perfectly complementing the savory tuna, tangy capers, and bold olive tapenade. This finishing touch brings the entire dish together with richness and flavor.

Dietary Restriction & Allergy Friendly Substitutions:

To Make Gluten-Free:
- Simply swap out the regular pasta for your favorite gluten-free pasta (such as Barilla Gluten-Free Spaghetti), such as rice spaghetti. This ensures that the tuna tapenade pasta is safe for those with gluten sensitivities or celiac disease without compromising on taste or texture.
To Make Dairy-Free:
- For a dairy-free version, omit the shaved Parmesan or replace it with a dairy-free Parmesan alternative or nutritional yeast. This will provide a similar umami flavor and keep the dish creamy while making it suitable for a dairy-free diet.
To Make Low-FODMAP:
- If you’re following a low-FODMAP diet, replace the garlic with garlic-infused oil, which retains the garlic flavor without the FODMAP content. You can also opt for a smaller portion of onions, as they can be high in FODMAPs, and use a low-FODMAP pasta for a more stomach-friendly dish.
To Make Soy-Free:
- This healthy tuna pasta recipe is naturally soy-free. Just double-check that your olive tapenade ingredients, such as olives and capers, don’t contain soy derivatives, which can occasionally be found in processed products.
To Make Nut-Free:
- This recipe doesn’t include any nuts, so it’s already safe for nut allergies. However, if you’re adding any toppings or variations (such as additional ingredients), be sure to verify that they are nut-free to prevent cross-contamination.

Additional Substitutions & Variations:

Pasta Options: While this recipe calls for spaghetti noodles, you can easily swap in your favorite pasta shape, such as penne, fusilli, or linguine. For a unique twist, try using whole grain, chickpea, or zucchini noodles for a low-carb or gluten-free variation of this easy Mediterranean tuna pasta with olive tapenade.
Tuna Alternatives: If you prefer something other than canned tuna, you can use grilled chicken, salmon, or shrimp as a protein substitute. For a vegetarian option, roasted chickpeas or tofu can add a hearty bite to your pasta with tuna and olives.
Add More Veggies: If you want to bulk up your meal, consider adding vegetables like cherry tomatoes, spinach, bell peppers, or artichoke hearts. These not only enhance the flavor but also contribute extra nutrients to your Mediterranean-inspired pasta.
Herb Variations: Experiment with different herbs to give your quick tuna pasta a personalized twist. Fresh basil, oregano, or thyme can be used in place of parsley for a new layer of flavor. You could even add a pinch of red pepper flakes for a spicy kick!
For a Creamy Version: If you love a creamy pasta sauce, consider adding a spoonful of ricotta, mascarpone, or a splash of cream to the pasta before serving. This will create a velvety texture while still complementing the briny olive tapenade.
Flavor Boost: For extra depth of flavor, a drizzle of balsamic glaze or a sprinkle of red pepper flakes can elevate the taste profile. These additions make your pasta with tuna and olives even more exciting and gourmet.

Expert Tips & Recipe Notes:

Make the Tapenade Ahead:
- If you’re short on time, prepare the olive tapenade in advance. It can be stored in the fridge for up to a week. This step makes the entire process even quicker when you’re ready to make your quick tuna pasta dinner, saving you precious minutes on busy weeknights.
Adjust the Tapenade to Taste:
- Feel free to tweak the olive tapenade recipe to your liking. You can play with the ratio of olives, capers, and garlic to create your perfect blend. If you crave more tang, add extra capers, or for a deeper flavor, try using a mix of different olives, like Kalamata or green olives.
Boost the Protein:
- For a heartier dish, add more canned tuna or consider incorporating grilled chicken, shrimp, or even chickpeas for a vegetarian twist. This allows you to increase the protein content of your pasta, making it even more satisfying.
Pasta Cooking Tip:
- Don’t forget to reserve a bit of pasta water before draining it! This starchy water (liquid gold as they say!) is a valuable addition to this tuna pasta recipe, as it helps the sauce cling to the noodles and creates a smoother finish.
Serving Suggestions:
- To enhance the freshness and brightness of your dish, top your pasta with fresh basil or parsley leaves right before serving. A quick squeeze of lemon juice will also add a zesty punch and bring out the flavors of the Mediterranean tapenade.

Easy Mediterranean Tuna Pasta FAQ’s:

Can I make this Healthy Mediterranean Tuna Pasta in advance?
- Yes! You can prepare the olive tapenade ahead of time and store it in the fridge for up to a week. When you’re ready to cook, simply heat the pasta and toss it with the tapenade & tuna for a quick and healthy meal. This makes it perfect for meal prep or busy weeknights.
Can I use a different type of pasta for this recipe?
- Absolutely! While I recommend whole wheat or gluten-free pasta for a healthier option, feel free to swap in any type of pasta you prefer, from spaghetti to penne. The sauce will work with any shape you choose, so you can make it your own.
What can I add to this dish to make it even healthier?
- To make this dish even healthier, you can add more vegetables, such as spinach, zucchini, or cherry tomatoes. These will add more nutrients while still maintaining the fresh Mediterranean flavors. You can also use whole wheat pasta or a low-carb alternative like zucchini noodles.
Can I make this dish vegetarian or vegan?
- Yes! You can make this dish vegan by replacing the tuna with chickpeas or another plant-based protein and omitting the Parmesan cheese. It’s a flexible recipe, so feel free to customize it according to your dietary needs.
How can I store leftovers of this Mediterranean Tuna Pasta?
- Store any leftovers in an airtight container in the fridge for up to 2-3 days. This dish reheats beautifully and can be enjoyed the next day for a quick lunch or dinner. You can also add a splash of olive oil when reheating to bring back its creamy texture.

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