Tuna and Broccoli: Simple, Satisfying, Now
A straightforward combination that proves pantry staples and fresh greens belong together.
There's something deeply honest about tuna and broccoli—no fuss, no pretense. Both are reliable, affordable, and quietly nutritious. Tuna brings richness and substance, while broccoli offers texture and a gentle earthiness. Together with pasta and onions, they make a dish that feels both comforting and light, the kind of meal you can put together on a weeknight without second-guessing yourself.
Garlic Tuna and Broccoli Pasta
A quick and delicious Italian-inspired pasta dish combining flaky tuna with tender broccoli in a light garlic and olive oil sauce.
Ingredients
- 8 oz pasta
- 2 cups broccoli florets
- 2 cans (5 oz each) tuna in water, drained
- 1 medium onion, diced
- 4 cloves garlic, minced
- 3 tablespoons olive oil
- 1/2 teaspoon red pepper flakes
- Salt and pepper to taste
- Juice of 1/2 lemon
- Fresh parsley (optional)
Instructions
- Bring a large pot of salted water to boil. Add pasta and cook according to package directions. Add broccoli florets in the last 3 minutes of cooking. Drain and reserve 1/2 cup pasta water.
- While pasta cooks, heat olive oil in a large skillet over medium heat. Add diced onion and sauté for 3-4 minutes until softened.
- Add minced garlic and red pepper flakes to the skillet, cooking for 1 minute until fragrant.
- Gently fold in the drained tuna, breaking it into chunks. Cook for 2 minutes, stirring occasionally.
- Add the cooked pasta and broccoli to the skillet. Toss gently, adding pasta water as needed to create a light sauce. Season with lemon juice, salt, and pepper to taste.
- Serve immediately, garnished with fresh parsley if desired.
This is just one option. Want to create your own recipe?
Customize the ingredients or generate a recipe built entirely from what you already have.
Build My RecipeQuick Variations
Lighter Option
Swap pasta for a smaller portion or skip it entirely, letting the tuna and broccoli be the stars over a bed of greens or grains like farro or brown rice.
Hearty Option
Add a splash of cream or canned coconut milk to build a sauce, then toss everything with thicker pasta like rigatoni or penne to catch more of the richness.
Vegetarian or Flexible Option
Use white beans or chickpeas in place of tuna for similar protein and substance, then finish with a drizzle of good olive oil and lemon to brighten the dish.
Simple Substitutions
Protein Substitutes
- Canned or fresh salmon
- Chickpeas or white beans
- Grilled chicken breast
- Anchovies (for depth)
- Poached eggs
Carb Substitutes
- Brown rice or farro
- Orzo or couscous
- Polenta
- Whole grains like barley
- Sautéed greens without pasta
Flavor Boosters
- Lemon zest and juice
- Fresh garlic and red pepper flakes
- Capers and olives
- Fresh parsley or dill
- Anchovy paste or Worcestershire sauce
- A touch of white wine or vinegar
Common Questions
Should I use canned or fresh tuna?
Both work beautifully. Canned is convenient, affordable, and shelf-stable; fresh is luxurious if you can find quality. Either way, taste as you go—canned tuna varies in saltiness, so you may not need extra salt.
How do I keep broccoli from getting mushy?
Cook it separately if you prefer it with a little bite. Boil or steam it until just tender, then fold it in at the end, or add it raw and let the warm pasta soften it slightly on its own terms.
What type of onion works best?
Yellow or white onions add sweetness and body when cooked down gently. Red onions bring a sharper edge if you prefer a crisper, more assertive bite.