Recipe description
July 24, 2026
Whole-grain spaghetti with tuna and capers
Fiber-rich spaghetti with tuna and capers for gentle digestion.
Easy Recipe
30 Minute Meal
Quick Meal
92%
General Gut Health Match
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Takes about 2 minutes.
Why this recipe fits you
- High-fiber base from whole-grain pasta supports steady digestion.
- Includes polyphenol-rich capers, garlic, and olive oil for gut-friendly compounds.
- Balanced with lean tuna and herbs for protein and flavor.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Pasta, whole grain
200
gram
Tuna
1
can
Caper
2
tablespoon
Oil, olive
2
tablespoon
Garlic
2
clove
Lemon juice
1
teaspoon
Parsley
1
tablespoon
Salt
0.5
teaspoon
Black pepper
0.25
teaspoon
Instructions
1
Bring a large pot of salted water to a boil. Add the whole-grain spaghetti and cook according to package instructions until al dente.
2
While the pasta cooks, drain the tuna and set aside. Rinse the capers if they are packed in salt.
3
In a large skillet, heat the olive oil over medium heat. Add minced garlic and sauté for 30 seconds until fragrant.
4
Add the drained tuna and capers to the skillet. Stir gently and warm through for 2 minutes.
5
Drain the cooked spaghetti, reserving 1/4 cup of pasta water. Add the spaghetti to the skillet with the tuna mixture.
6
Toss everything together, adding a splash of reserved pasta water if needed to loosen the sauce. Stir in lemon juice, chopped parsley, salt, and black pepper to taste.
7
Serve immediately, garnished with extra parsley if desired.
Nutrition
570 kcal
Calories
20 g
Protein
70 g
Carbohydrates
7 g
Fiber
2 g
Sugar
14 g
Fat
2.5 g
Saturated fat
1.2 g
Salt
FAQ
Is this recipe gluten-free?
Not as written. It uses whole-grain spaghetti (gluten). Substitute with certified gluten-free pasta to make it gluten-free.
Can I substitute tuna with another protein or make it vegetarian?
Yes. You can use chickpeas or tempeh, or omit tuna for a vegetarian version; capers and lemon still pair well.
Can I use tuna packed in oil or in water, and how does that affect the dish?
Oil-packed tuna adds more fat; drain it well. Tuna in water has less fat. Adjust the olive oil if needed.
How should I store leftovers and for how long?
Store in an airtight container in the refrigerator for up to 2 days; reheat gently.
How salty is this dish and can I reduce the salt?
Yes. You can reduce salt; use low-sodium tuna and rinse the capers to reduce saltiness. Add lemon and parsley to boost flavor.
Are capers high in sodium and should I rinse them?
Capers are salty. Rinse them if packed in salt and: soak briefly if needed to reduce saltiness.
Is there dairy in this recipe? Is it dairy-free?
No dairy is used; the dish is dairy-free.
How can I adapt this for garlic-free or low-FODMAP diets?
Use garlic-infused oil or omit garlic. For low-FODMAP, reduce or skip the garlic.
How many servings does this make and what is the total time?
Serves 2; total time is roughly 20–25 minutes.
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