tunapastaunder $2under 20 minbudget king
High Protein Tuna Pasta
Dorm room staple upgraded. 48g protein, $1.80/plate.
Total Time
17min
Per Serving
$1.80
Protein
48g
Calories
560cal
Nutrition Per Serving
4servings
560cal
48g
62g
12g
Ingredients
Canned Tuna (in water)4 cans (5oz each)
Penne Pasta1 lb
Olive Oil2 tbsp
Garlic4 cloves
Red Pepper Flakes½ tsp
Lemon1
Parmesan¼ cup grated
Steps
Boil pasta to al dente. Reserve ½ cup pasta water before draining.
10 min
1
Sauté garlic + red pepper flakes in olive oil for 1 min.
1 min
2
Add drained tuna, break it up. Cook 2 min.
2 min
3
Toss in pasta + squeeze lemon + splash pasta water. Mix.
4
Top with parmesan. Eat.
5
Pro Tips
- →Pasta water has starch — it makes a silky sauce without cream.
- →Chunk light tuna is cheapest. Albacore if you want to feel fancy.
- →Add a can of cannellini beans for +7g protein per serving.
Cost Analysis
Per Serving
$1.80
Total Batch
$7.20
Per Day (3 meals)
$5.40
Per Month (est.)
$162
Prices based on US national averages (March 2026). Your local prices may vary.
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