High-protein Sardine Pasta with Cherry Tomatoes
This wholegrain sardine pasta with cherry tomatoes and garlic is quick to make and full of rich tomato flavour. It’s filling, high in protein and fibre, and makes a great simple dinner or meal prep for busy days.
Nutrition
- Calories 493kcal 138kcal
- Fat 17.3g 4.8g
- Carbs 53.5g 15.0g
- Protein 28.4g 8.0g
- Fibre 8.7g 2.4g
Ingredients
Spoon measurements may change based on how you scoop the ingredients.
For the most accurate results and nutrition info, it’s best to use grams.
Method
Why I Like this Recipe
I like making this pasta when I want something filling but not too heavy. Wholegrain penne gives it a nice bite, and the sardines make it more satisfying than plain tomato pasta. I like using a mix of tomatoes too. The cherry tomatoes keep it fresh, the semi-dried ones add sweetness, and the tinned tomatoes bring everything together in a simple sauce. It’s also tasty the next day, which is always a bonus.
Tips and Variations
- Add spinach, courgette or peppers to increase the fibre and volume.
- Stir in a pinch of chilli flakes if you like a little warmth.
- Swap Parmesan for a lighter cheese, or use a smaller amount for fewer calories.
- Add fresh basil or parsley just before serving for a fresher flavour.
- Serve with a crisp green salad if you want something lighter on the side.
- Make it dairy-free by leaving out the cheese or using a plant-based alternative.
Meal Storage
Store the sardine pasta in an airtight container for up to 3 days. When reheating, add a splash of water to keep the sauce smooth.
Freezer tips
Freeze in portions for up to 2 months. Let it cool completely before freezing to keep the quality.
Defrost the pasta overnight in the fridge. Reheat slowly and add a little water if the sauce needs loosening.
Frequently Asked Questions
Yes, you can use white pasta, but wholegrain penne adds more fibre and helps keep the meal more filling.
Yes, this sardine pasta is high in protein, a good source of fibre, and includes healthy fats from the sardines.
Yes, use a gluten-free pasta. A wholegrain-style gluten-free pasta works best if you want to keep the fibre higher.
Add extra garlic, fresh herbs, lemon juice or more tomatoes to balance the flavour and soften the stronger sardine taste.
Yes, one type of sardine will work fine. Using a mix can give the sauce a deeper flavour, but it is not essential.
Yes, it stores well and reheats easily. Add a splash of water when reheating to loosen the tomato sauce.
Closing Note
This wholegrain sardine pasta is filling, balanced, and full of flavour. It’s an easy meal to add to your regular dinner rotation or for simple meal prep. If you like tomato-based fish recipes, you might also enjoy this tomato tuna pasta with sweetcorn and parsley.
- 💪 High Protein
- ⏱️ Ready in 30
- 🧊 Freezer Friendly
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