Creamy Tahini Tuna Pasta
A quick, satisfying hot pasta dish coated in a velvety tahini and savory tuna sauce. Ready in under 15 minutes, it offers robust plant and marine protein with rich, nutty flavor.
Prep
5 min
Cook
10 min
Total
15 min
Makes
1 serving
Created together. Shared with you.
Made by Jen + Lila
Jen created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthEveryday strength
Support the basics consistently
A nourishing meal supports the protein, energy and overall nutrition that help you keep showing up for daily movement.
Notice: energy for movement
Well-nourished skin
Support from the whole plate
Regular meals with enough protein, plants and fats support overall nourishment. Think consistency, not one miracle ingredient.
Notice: consistency + hydration
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Clearer, simpler choices
Let the recipe do the thinking
Clear steps and a complete plate mean fewer decisions when focus is in short supply—and a more substantial meal once you are done.
Notice: focus + energy later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
5 min
Cook
10 min
Total
15 min
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The ingredient amounts update automatically.
Equipment
Large skillet
Time saver
Measure everything before you start so this quick recipe moves without pauses.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 5 steps complete
Next: Fill a medium pot with water and…
- 01
Fill a medium pot with water and…
Fill a medium pot with water and heat on high until boiling. Add whole-wheat pasta and cook for 8 to 9 minutes, until tender with a light bite (al dente).
Look for: boiling
Tap card to mark done - 02
Drain the canned tuna thoroughly
While the pasta cooks, drain the canned tuna thoroughly. Set a medium skillet over medium heat.
Tap card to mark done - 03
Combine the drained tuna
In the warm skillet, combine the drained tuna, tahini, lemon juice, soy sauce, and warm water. Stir continuously with a spatula for 2 minutes until the tahini emulsifies into a smooth, creamy sauce coating the tuna.
Look for: the tahini emulsifies into a smooth, creamy sauce coating the tuna
Tap card to mark done - 04
Drain the cooked pasta and immediately transfer…
Drain the cooked pasta and immediately transfer it into the skillet with the tahini tuna sauce. Stir continuously over low heat for 1 minute to coat every noodle thoroughly.
Allow: 1 minute
Tap card to mark done - 05
Divide the warm pasta onto a serving…
Divide the warm pasta onto a serving plate and garnish with fresh parsley if desired. Serve immediately. Leftovers can be stored in a sealed container in the refrigerator for up to 2 days.
Ready when: everything is assembled and ready to enjoy
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