High Protein Fettuccine Tuna Alfredo

4 Bowls373 cals

Your new favorite meal prep is here! This healthy Fettuccine Tuna Alfredo is easy to make with a few simple ingredients and absolutely delicious. If you’re looking for a healthier alternative to regular Alfredo then you’re going to love this high protein pasta recipe.

Start this recipe by taking out 2 pans and draining 2 5 ounce cans of tuna. You’ll need a small pan for your sauce and a larger pan for your pasta.

Tuna Alfredo

Take out a small saucepan, turn your burner on medium heat, and add 1 tablespoon of unsalted butter into it.

Once your butter melts add in 1/2 teaspoon of minced garlic and 1 1/2 ounces of mushrooms. Let those cook for a minute while moving them around.

Add in 1 cup of unsweetened milk substitute, 1/4 cup of rolled oats turned into oat flour, 1/2 teaspoon of salt, 6 tablespoons of fat free cream cheese, 1/4 teaspoon of black pepper, and 2 tablespoons of parsley.

Turn your rolled oats into oat flour by simply processing or blending them until they look like flour!

Mix those ingredients together and keep them moving until they thicken up after 2-3 minutes. Depending on the size of your pan it may take more or less time for them to thicken up so keep an eye on them!

Stir in 10 tablespoons of grated parmesan cheese once it thickens up and keep stirring it for a minute.

Reduce your heat to low-medium and mix in your drained tuna. Let everything cook now for 2 minutes while occasionally stirring it so that nothing burns every :10-:15 seconds.

Turn your burner off and put that pan off to the side.

Protein Fettuccine

Take out a pan big enough for your fettuccine, add 8 cups of water into it, and bring that to a boil over high heat.

The fettuccine that we used today was made with mung beans which is way higher in protein than your standard pasta which you can find here. If you don’t have access to this, use whatever healthier fettuccine you can find.

Add your fettuccine into your boiling water (we used 8 ounces worth) and reduce your heat to medium. Let that cook for however long your box/package says to.

Finish your high protein fettuccine tuna Alfredo by adding some of your cooked fettuccine into a bowl and mixing in your tuna Alfredo.

Pro tip? Make sure not to use a flavored milk substitute!

Ready for some dessert? Try our delicious Protein Carrot Cake with Frosting!

High Protein Fettuccine Alfredo Recipe

High Protein Fettuccine Tuna Alfredo

High protein pasta is here! This Fettuccine Tuna Alfredo recipe is an easy to make and healthier alternative that tastes just as good.
5 from 1 vote
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Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Course: Main Course
Cuisine: American
Keyword: fettuccine alfredo, mung bean alfredo, tuna, tuna alfredo
Servings: 4 Bowls
Calories: 373kcal
Cost: $5.40

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  • ¼ Cup Rolled Oats
  • 2 Cans Tuna - 10 Ounces
  • 1 Tablespoon Butter - Unsalted
  • ½ Teaspoon Minced Garlic - or 1 Clove Garlic
  • 1 ½ Ounces Mushrooms - *Optional
  • 8 Ounces Milk Substitute - or Milk
  • 6 Tablespoons Cream Cheese - Fat Free
  • ¼ Teaspoon Black Pepper
  • ½ Teaspoon Salt
  • 2 Tablespoons Parsley
  • 10 Tablespoons Parmesan Cheese - Grated
  • 64 Ounces Water
  • 1 Package Fettuccine - 8 Ounces Mung Bean


  • Turn your Rolled Oats into oat flour by blending or processing them until they look like flour
  • Drain your Tuna
  • Take out a saucepan, turn your burner on Medium Heat, and add your Butter into it
  • Once your Butter melts add in your Minced Garlic and Mushrooms
  • Stir those around and let them cook for around 1 minute
  • Add in the rest of your ingredients aside from your Parmesan Cheese, Fettuccine, and Water
  • Mix everything together and continue stirring for 2-3 minutes or until it starts to thicken up
  • After it thicken up add in your Parmesan Cheese
  • Mix that in and continue stirring for around 1 minute
  • Reduce your heat to Low-Medium and add your Tuna in
  • Mix your Tuna around and let that cook for 2 minutes while stirring every :10-:15 seconds
  • Take your Tuna Alfredo off the heat and take out a large saucepan
  • Cook your Fettuccine and drain it
  • Add your Tuna Alfredo on top



Calories in the WHOLE recipe:
  • Calories: 1495
  • Fat: 43g
  • Saturated Fat: 26g
  • Sodium: 2104mg
  • Carbs: 90g
  • Fiber: 47g
  • Sugar: 28g
  • Protein: 187g
Calories in each Bowl (if you make 4 Bowls):
  • Calories: 373
  • Fat: 10.7g
  • Saturated Fat: 6.5g
  • Sodium: 526mg
  • Carbs: 22.5g
  • Fiber: 11.7g
  • Sugar: 7g
  • Protein: 46.7g


Calories: 373kcal | Carbohydrates: 22.5g | Protein: 46.7g | Fat: 10.7g | Saturated Fat: 6.5g | Sodium: 526mg | Fiber: 11.7g | Sugar: 7g


  1. Heather on November 7, 2015 at 12:00 am

    I am a mom of two young picky eaters. It’s been hard for me to make meals that fit my macros and please the kids at the same time. This recipe was a big hit! The noodles smelled funky when cooking but tasted great. Thank you and keep up the great work on the dinner creations!!!

  2. Jessica on January 6, 2015 at 12:00 am

    I have to write another comment…made this again tonight holy sh*t!!! So good I can’t even believe it’s healthy!! I altered the recipe by using light laughing cow cheese (66g) instead of fat free cream cheese and half the parmensan cheese. Totally hit the spot!!

    • Derek Howes on January 8, 2015 at 12:00 am

      Haha! I love that Jessica. Thanks so much for writing another comment. This is a staple for me too!

  3. Monica on October 10, 2014 at 12:00 am

    Made this today!!! OMGGG Mouthgasm!!!! I ate them with spaghetti squash DELICIOUS… You shoul try it, it cuts the calories a lot and tastes AMAZING. Thank you, really. I´ve been on a cut for a few weeks and I just found your website a week ago. You are saving my cut.
    Keep the good work
    Love from Mexico

    • Derek Howes on October 10, 2014 at 12:00 am

      Thank you so much Monica! Glad it helped you out! 🙂

  4. Jessica on June 19, 2014 at 12:00 am

    This recipe is amazing!!! Found the bean pasta at meijers in Michigan (I’m Canadian) soooo impressed! I used shrimp instead of tuna and it was tasty!! Mouthgasm for sure 😉

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