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Healthy Tuna Casserole

A lighter and healthier take on the classic tuna casserole, using whole wheat pasta, Greek yogurt, and plenty of vegetables. It's comforting, filling, and packed with nutrients.
By
Zylo Nutritionist Team
Healthy Tuna Casserole
Zylo Recipes
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Instructions

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1.

Preheat oven to 375°F (190°C). Lightly grease a 9x13 inch baking dish.

2.

Cook pasta according to package directions. Drain and set aside.

3.

While pasta is cooking, sauté diced onion and celery in a pan with a little olive oil or cooking spray until softened, about 5-7 minutes.

4.

In a large bowl, combine cooked pasta, sautéed onion and celery, drained tuna, frozen peas, frozen corn, Greek yogurt, vegetable broth, Dijon mustard, lemon juice, salt, pepper, and garlic powder. Mix well to combine.

5.

Pour the mixture into the prepared baking dish. Sprinkle with shredded cheddar cheese.

6.

Bake for 20-25 minutes, or until heated through and the cheese is melted and bubbly.

7.

Let stand for a few minutes before serving.

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Nutritional Information

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Notes

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1.

For a creamier casserole, use a little more Greek yogurt or vegetable broth.

2.

Add other vegetables like mushrooms or bell peppers for extra nutrients.

3.

Top with whole wheat breadcrumbs for added texture.

Category

• Main Dish (American)

Keywords

tuna casserole healthy easy dinner comfort food pasta low fat high protein

Dietary

Low Fat High Protein Healthy

Calories Per Serving

• Approximately 350-400 calories

Cook Time

• 30 minutes (Easy)

Total Time

• 50 minutes

Equipment

  • • 9x13 inch baking dish
  • • Large pot
  • • Large bowl
  • • Skillet

Approx. Cost

• $10-$15

Ingredients

Pasta and Sauce

  • • 1 pound Whole Wheat Pasta (Elbow macaroni or penne work well.)
  • • 2 cans (5 ounces each) Canned Tuna (Packed in water, drained well.)
  • • 1 cup Plain Greek Yogurt (Provides creaminess with less fat than traditional cream of mushroom soup.)
  • • 1/2 cup Vegetable Broth (Low sodium.)
  • • 1 tablespoon Dijon Mustard (Adds a tangy flavor.)
  • • 1 tablespoon Lemon Juice (Brightens the flavors.)
  • • 1/2 cup Shredded Cheddar Cheese (Reduced-fat or sharp cheddar for more flavor.)

Vegetables

  • • 1 cup Frozen Peas (Adds sweetness and nutrients.)
  • • 1 cup Frozen Corn (Adds sweetness and texture.)
  • • 1/2 cup Diced Onion (Adds savory flavor.)
  • • 1/2 cup Diced Celery (Adds crunch and freshness.)

Seasoning

  • • To taste Salt (Adjust according to preference.)
  • • To taste Black Pepper (Freshly ground is best.)
  • • 1/2 teaspoon Garlic Powder (Adds depth of flavor.)

Variations

  • • Green salad
  • • Steamed vegetables
  • • Crusty bread