Healthy Tuna Casserole with Whole-Grain Noodles

Lighten up a classic tuna casserole for a weeknight meal and comfort food you can feel good about. Compared to a traditional recipe, this recipe is lower in calories and fat, and higher in fiber and protein. It’s ideal for a busy weeknight dinner for the family, or serve leftovers for lunch on the weekend. 

Here are some healthier swaps in this casserole compared to a traditional recipe. 

• More vegetables for low-calorie texture and fiber
• Whole-grain pasta instead of refined white pasta for fiber and antioxidants
• Low-sodium broth for blood pressure benefits
• Greek yogurt instead of cream and butter for less saturated fat and fewer calories
• Whole-grain breadcrumbs instead of white crackers or fried onions

It can be a one-dish meal, or serve it with a side salad or fresh fruit.

Variations and Serving Suggestions

• For a gluten-free version, use gluten-free pasta like chickpea, brown rice, or lentil pasta.
• For a low-carb version, use spiralized zucchini or carrots instead of pasta.
• Use any shape of pasta you prefer, such as spaghetti, rotini, or penne.
• For more vegetables, stir in 1 cup of steamed and chopped broccoli florets or chopped bell peppers along with the mushrooms for more color and nutrients. Fresh or frozen spinach leaves work, too.
• For spicy heat, add a pinch of red pepper flakes or a dash of hot sauce to the sauce mixture. 
• For different a protein source, use 1.5 cups of diced leftover cooked chicken or ground turkey.
• For a deeper flavor, stir in 1-2 teaspoons of Dijon mustard.
• For a different tipping, swap the whole-grain breadcrumbs for ¼ cup of crushed whole-grain crackers or ¼ cup of flaxseed meal or ground nuts.

Recipe for Healthy Tuna Casserole with Whole-Grain Noodles

Makes 5 servings

Ingredients

• 8 oz of dry whole-wheat pasta
• 2 5-ounce cans of tuna in water
• 1-2 cups of frozen peas
• 1 cup of chopped or sliced button or crimini mushrooms
• 1 small onion, diced
• 2 cloves of garlic, peeled and minced
• ¾ cup plain non-fat or low-fat Greek yogurt
• ⅔ cup of low-sodium chicken or vegetable broth
• (Optional) ½ cup of shredded cheddar or grated Parmesan cheese
• 1 tablespoon of olive oil
• Salt and pepper to taste
• ½ cup whole wheat breadcrumbs
• (Optional) 2-4 tablespoons of fresh parsley or chives, chopped

Directions

1. Preheat the oven to 375° and lightly grease a 9x9-inch baking dish.
2. Cook the pasta according to package instructions until al dente. Drain and set aside.
3. In a large skillet, heat the olive oil over medium heat. Add the onion and cook until softened, about 3-4 minutes. Add the garlic and cook for another 1-2 minutes or until fragrant. Add the mushrooms to the skillet and cook until they release their moisture and start to brown, about 5-6 minutes. Stir occasionally as needed.
4. Stir in the drained tuna, frozen peas, Greek yogurt, and low-sodium broth. Season with salt and pepper to taste. Stir to combine. Cook for 2-3 minutes or until everything is heated through.
5. Remove the skillet from heat and gently fold in the cooked pasta. Stir in the Parmesan cheese if desired.
6. Transfer the mixture to the greased baking dish and spread it out evenly. Sprinkle whole wheat breadcrumbs evenly over the top. Bake in the preheated oven for 20-25 minutes or until the top is golden brown and the casserole is bubbly.
7. Remove from the oven and let it cool for a few minutes. Garnish with fresh parsley or chives before serving.

Nutrition information per serving: 350 calories, 6 grams of fat, 2 grams of saturated fat, 35 mg of cholesterol, 380 mg of sodium, 48 grams of carbohydrates, 7 grams of sugar, 6 grams of fiber, 28 grams of protein

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Reviewed by Natalie Stein, MS, MPH, CDCES

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