Fall, Main Dishes, recipes, Winter, with Fish & Seafood

Cauliflower Tuna Pasta

Today I want to show you my current favorite recipe. It’s a pasta dish but I’m sure you’re not suprised by that. But this pasta not only made in no time, it’s also healthy and full of protein. Okay, what am I actually talking about? I’m talking about my beloved cauliflower tuna sauce. In fact, the recipe is a variation of my pasta recipe with figs. You can find this for quite some time now on my channel, but unfortunately fresh figs are not available all year round. Therefore, a full-year variant had to be created.And I can promise you, this is just as delicious, healthy and easy as the original one.

White wine sauce with cauliflower and tuna

In my opinion white wine sauces are the perfect match for a lower calorie pasta dish. On the one hand they are incredibly rich in flavor. On the other hand you just have to add some veggies and a source of protein for a well-balanced meal. Oh yeah, I haven’t even told you probably the best part yet! I literally stopped the time while cooking this dish the last time. And it took me 15 minutes until the meal was ready to serve along with a glass of white wine.

Well, I think recipes like that a true proof that a healthy diet doesn’t have to mean that you have to restrict yourself all the time or is in any way more time-consuming. And if you’re still looking for more recipes like this, here’s another suggestion for you: my 20-Minute Pasta with Prawns.

Blumenkohl Thunfisch Pasta

Cauliflower Tuna Pasta

healthy and easy pasta recipe with a light white wine sauce
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Total Time 15 hrs
Servings 2 servings


  • 160 g whole grain pasta oder spaghetti
  • 300 g cauliflower approx. 1/2 head of cauliflower
  • 2 cloves of garlic
  • 150 ml white wine
  • 150 g tuna in water
  • 6 anchovy fillets
  • 1 handful of fresh basil
  • Arrabiata or Bolognese seasoning alternatively: oregano, some dried chili flakes, pepper
  • 150-200 ml pasta water


  • Bring the cooking water to a boil, so you can cook the pasta. Meanwhile, wash the cauliflower and either briefly shred it in a food processor or finely chop it with a knife. Heat a non-stick frying pan, put in a little non stick cooking spray or a tiny bit of oil and roast the cauliflower crumbles until they become nicely browned.
  • Cook the pasta according to package directions. Reserve about 200 ml of the pasta water before draining.
    Peel and finely chop the garlic, dab the anchovies carefully and chop them as well. Once the cauliflower has developed some roasting aromas, reduce the heat to medium-low setting and add the tuna as well as the garlic and continue to sauté for a minute or two.
  • Add the anchovies, deglaze with the white wine and add about 150-200 ml of the pasta water according to your feeling. Season to taste with the spices and a little bit of salt. Wash the basil, cut it into strips and add it to the sauce. Mix in the pasta and if desired serve it with some parmesan cheese.


nutritional values per serving:
  • calories: 478 kcal
  • fat: 4 g
  • carbohydrates: 57 g
  • protein: 35 g
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