Tuna Kale Pasta – One-Dish Meal
Who doesn’t love an excellent one-dish meal? No sides are needed, and the sauce is ready when the pasta cooks. Bingo. If I had to eat one dish for the rest of my life, this tuna and kale pasta recipe would be among my top considerations!
Why Tuna Kale Pasta is a Winning Recipe
- Fast – on the table in 30 minutes
- Budget-friendly – Costs about $3/serving
- Delicious – it will convert any kale skeptic
- Fantastic leftovers – warms up nicely in the microwave the next day
- Pantry Meal – easy to keep canned tuna and pasta on hand
Easy to Grow Kale in the Garden
I have altered the original recipe, Tuna Pasta with Arugula and Lemon, by adding kale. This recipe came to me through a bridal shower recipe book. Everyone invited was asked to provide a favorite recipe for the bride. Thank you, Alexa, for submitting this delicious tuna pasta recipe. I also grow kale in my garden, making it a staple in our family. According to Farmer’s Almanac, kale can be seeded or planted six to eight weeks before the first fall frost. It’s great to have a fresh vegetable growing during the colder months. For more delicious kale recipes, check out this post.
Give Kale a Massage – Say What?
Massaging the kale leaves is a trick to making this dish extra yummy. Although it may seem weird, massaging a vegetable improves its texture, taste, and digestibility. This tuna kale pasta recipe will win over any kale cynics.
Note on stems: The stems are completely edible, and whether to use or compost them is a personal preference. They add a crunch to the dish, but thinly slice them. The photo depicts baby kale from my garden, which has delicate stems.
Ingredient Notes
- Pasta: I like this recipe’s penne rigate (with ridges) because the sauce adheres well to its surface area. But other pasta will work – linguini, rigatoni or ziti. You can use standard pasta or gluten-free pasta.
- Tuna: Buy the best you can afford. The more expensive tunas are wild and sustainably caught. If you buy tuna in oil, read the label for healthy fats. Eat This, Not That! It is an excellent resource for choosing canned tuna.
- Fresh Lemons only – no substitutes because the lemon zest offers so much to the taste of this dish.
- Red Pepper Flakes: If you don’t have this fantastic spice, save the little packets with your pizza. Please do not substitute; you can reduce the quantity if heat is an issue.
- Garlic – jarred garlic in a pinch, but fresh is best
- Olive oil – no subs, and don’t skimp on the amount.
- Kale—You can choose any kale: bagged or in whole leaves, chopped into bite-sized pieces, or baby kale. Arugula is an excellent alternative to kale. Follow this recipe for Tuna Pasta with Arugula and Lemon.
- Kalamata Olives—offer them on the side for picky eaters, but try these yummy Greek pearls. If you are not an olive fan, use capers.
- Parmesan Cheese – Parmesan Reggiano is the best tasting and most authentic; see tip below.
How to Shop for and Use Parmesan Cheese
- Purchase Parmesan cheese in block form. Pre-grated cheese is convenient, but grate just before using it for the best flavor.
- Parmesan Reggiano, called Parmigiano-Reggiano in Italy, is a hard cow’s milk cheese with a rich, sharp flavor aged for at least two years. It is a popular cheese choice for pasta. It is only made in four regions of Italy.
- There are suitable varieties of Parmesan cheese made in the USA. Look for an aged cheese in block form. Try both Parmesan Reggiano and Parmesan and decide for yourself, but using Italian cheese will keep the recipe closer to its heritage.
Are there any pasta swaps for dietary preferences?
You can swap out the pasta to meet your nutritional goals. I use gluten-free pasta for this recipe, but other options are whole wheat pasta, new varieties of alternative flours like chickpea or lentil, palmini noodles, spaghetti squash, or zucchini noodles. Just adjust the cooking time as needed according to the noodles you use.
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More Kale Recipes
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Tuna Kale Pasta: Budget Friendly One-Dish Meal
This quick, delicious, and easy one-dish tuna kale pasta recipe uses readily available ingredients: canned tuna, pasta, lemon, and kale. It’s ready in 30 minutes.
- Prep Time: 15 minutes
- Cook Time: 15 Minutes
- Total Time: 25 minutes
- Yield: 5 1x
- Category: Fish & Seafood
- Method: Stovetop
- Cuisine: Italian
- Diet: Gluten Free
Ingredients
- 1 lb. Penne or favorite pasta, regular or gluten-free
- 5 cups kale, torn into bite-sized pieces
- Zest of 1 lemon
- Juice of 3 lemons
- 1 teaspoon sea salt
- 1/3 cup olive oil
- 4 –6 garlic cloves, crushed
- 1 teaspoon crushed red pepper flakes
- 3 5–oz. cans of good quality tuna in water, drained; if using tuna in oil, reduce the amount of olive oil above to 1/4 cup.
- 1/4 cup black Kalamata olives or 2 tablespoons capers
- 1/4 cup Parmesan Reggiano cheese, grated
Instructions
- Cook the pasta according to the package directions, adding salt to the water. Before draining, scoop out one cup of hot, boiling pasta water.
- Prepare kale: Rinse torn kale and dry it in a salad spinner or with a towel. Place the kale in a large serving bowl with lemon juice, zest, and salt.
- Knead the kale for a minute or two to soften the leaves. Then, let the kale sit while the pasta cooks. The lemon juice, salts, and kneading soften the leaves, improving the kale’s texture and digestibility.
- Make the tuna sauce: Heat oil in a heavy skillet over medium heat. Add garlic and crushed red pepper. Sauté for 30 seconds. Add tuna, stirring to break up the pieces, and heat through. Remove from heat.
- Scoop out one cup of pasta water in a coffee mug and reserve it. Drain the pasta and add it back to the cooking pot.
- Add the tuna mixture to the pasta pot.
- Fold in wilted kale leaves and mix thoroughly.
- Season with salt and pepper.
- Serve the pasta dish in the serving bowl that held the wilting kale. Sprinkle with Parmesan Reggiano cheese and garnish with olives.
Notes
Note: This recipe updated on Jan 20, 2023.
Try this recipe using arugula instead of kale Tuna Pasta with Arugula and Lemon.
Nutrition
- Serving Size: 5
9 responses to “Tuna Kale Pasta: Budget Friendly One-Dish Meal”
YUM!!!! Love the lemon and the spicy kick!
😊 Thanks. Spicy & lemony are the best!
I suggest eating this delicious dish with a friend or loved one because you might accidentally eat the whole thing yourself. We double the recipe now since it’s so good leftover (hot or cold).
Thank you, Caleb. So great to learn that you love the recipe!
This recipe has become a staple in our house. A delicious dish you can feel good about eating. Great served fresh, possibly even better cold the next day! Can’t recommend it enough.
Thank you for the kind comments! I love that you like it hot or cold.
5 stars of course
AMAZING!!! I am not usually a fan of tuna and kale but I decided to give it a try and was I enamored by the outcome ! Definitely would recommend
Thanks for trying the recipe. It’s great that it was a hit.