Tuna, Olive and Caper Pasta | Slimming World Friendly Recipe

This Tuna, Olive & Caper Pasta is a delicious, Slimming World-friendly dish that’s bursting with Mediterranean flavours. With tender flakes of tuna, tangy capers, and rich, salty olives, it’s a meal that feels indulgent while still fitting perfectly into your healthy eating plan. The best part? It comes together in just 25 minutes, making it ideal for a quick midweek dinner.

One of the great things about this recipe is how simple and versatile it is. Using mainly store-cupboard ingredients, it’s a fantastic option when you want something tasty without too much effort. The light tomato-based sauce is packed with flavour, and with just a small amount of added oil and olives, the syns stay low while still giving you that rich, satisfying taste.

If you’re following Slimming World, this meal is a fantastic choice—it’s low in calories, high in protein, and keeps you full without feeling heavy. Serve it on its own or alongside a crisp side salad for an extra fresh touch.

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Why You’ll Love This Recipe

• Slimming World-Friendly – With just a small amount of added oil and olives, this dish keeps the syns low while still delivering incredible flavour. It’s the perfect way to enjoy pasta without guilt!

• Quick & Easy – Ready in just 25 minutes, this recipe is perfect for busy weeknights when you need something fast but still delicious.

• Made with Store-Cupboard Ingredients – Tuna, pasta, olives, capers, and tinned tomatoes—chances are, you already have most of these in your kitchen!

• Bursting with Mediterranean Flavours – The saltiness of the olives, the tangy punch of capers, and the sweetness of tomatoes create a mouthwatering, balanced dish.

• High in Protein, Low in Calories – Tuna is packed with lean protein, keeping you full longer without excess calories—great for weight loss or maintaining a balanced diet.

• Customisable to Your Taste – Not a fan of capers? Swap them for a squeeze of lemon juice! Want more heat? Add some chilli flakes for a spicy kick.

• Perfect for the Whole Family – This dish is not only healthy but also comforting and full of flavour, making it a hit with both adults and kids.

• Great for Meal Prep – Make a batch ahead of time and enjoy delicious leftovers for lunch the next day—this pasta reheats beautifully.

• No Heavy, Creamy Sauces – Unlike many pasta dishes, this one keeps it light with a fresh tomato-based sauce, making it ideal if you prefer healthier, non-creamy meals.

• Pairs Well with Side Dishes – Serve it with a crisp side salad, a small portion of garlic bread, or even some roasted veggies to complete your meal.

Batch Cook – Storage Information

This Tuna, Olive & Caper Pasta is perfect for batch cooking, making it an excellent option for meal prep or saving leftovers for another day. Here’s how to store, refrigerate, freeze, and reheat your pasta while keeping it fresh and delicious.

Refrigerating Leftovers

• Allow the pasta to cool completely before storing to prevent excess condensation, which can make it soggy.
• Transfer it to an airtight container and store it in the fridge for up to 3 days.
• When ready to eat, reheat thoroughly (see reheating instructions below).

Freezing Instructions

• Cool completely before freezing to avoid ice crystals forming.
• Portion into individual servings in airtight, freezer-safe containers or resealable freezer bags. This makes defrosting and reheating easier.
• Label with the date so you can keep track of when it was made.
• Store in the freezer for up to 3 months for the best flavour and texture.

Reheating Instructions

From the Fridge:

• Microwave: Place in a microwave-safe container, add a splash of water to loosen the sauce, and cover loosely. Heat on medium power for 2-3 minutes, stirring halfway through, until piping hot.
• Stovetop: Add the pasta to a pan with a splash of water and gently heat on low to medium heat, stirring occasionally, until warmed through.

From Frozen:

• Defrost in the fridge overnight before reheating as above.
• If reheating from frozen, microwave on low power for 3-5 minutes, stirring occasionally, until fully heated through.

Top Tips for Best Results

✔ Undercook the pasta slightly if you plan to freeze it—this prevents it from going mushy when reheated.
✔ Add fresh herbs or a squeeze of lemon juice after reheating to brighten up the flavours.
✔ If the sauce thickens too much in storage, add a splash of water or stock when reheating to loosen it.

Can This Recipe Be Adapted? Absolutely!

One of the best things about this Tuna, Olive & Caper Pasta is how versatile it is. Whether you want to adjust it for dietary needs, change up the flavours, or use what you already have in the kitchen, there are plenty of ways to customise it.

Make It Slimming World SP-Friendly

• Swap the pasta for courgetti (spiralised courgette) or butternut squash noodles to keep it SP-friendly while still enjoying all the delicious flavours.
• Reduce the olives slightly to cut down on syns, or replace them with finely chopped gherkins for a similar tangy kick.

Switch Up the Protein

• Not a fan of tuna? Try using cooked chicken breast, prawns, or even grilled tofu for a vegetarian version.
• Swap canned tuna for fresh grilled tuna steak for a richer, meatier texture.

Make It Vegetarian or Vegan

• Replace the tuna with chickpeas, butter beans, or lentils for a plant-based protein source.
• Use a plant-based pasta, such as lentil or chickpea pasta, for extra protein and fibre.

Customise the Flavour

• Add chilli flakes or fresh red chilli for a spicy kick.
• Stir through a handful of fresh spinach, rocket, or kale just before serving for an extra nutrient boost.
• Swap dried oregano and basil for fresh herbs like parsley or basil to elevate the flavours.
• Add a squeeze of lemon juice before serving to enhance the Mediterranean taste.

Use Different Pasta Types

• Wholewheat pasta adds more fibre and keeps you fuller for longer.
• Gluten-free pasta works well if you have dietary restrictions.
• Orzo makes a great alternative if you want a risotto-like texture.

Make It More Indulgent

• Stir in a small amount of grated Parmesan or reduced-fat cheese for extra creaminess (just remember to count the syns!).

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