Welcome to a cozy classic, reimagined! Tuna noodle casserole often brings back memories of comforting, hearty meals. We’re giving this beloved dish a modern twist, transforming it into a Healthy Tuna Noodle Casserole that’s lightened up but still bursting with creamy, delicious flavor. This recipe incorporates smart swaps and plenty of vegetables, promising a satisfying family meal without the guilt.
Table of Contents
Why You’ll Love This Healthy Tuna Noodle Casserole
You will adore this lighter take on a timeless dish! Emily’s kitchen is all about making healthy eating enjoyable and simple. This tuna casserole delivers on every front.
- Boosted Nutrition: Greek yogurt creates a rich sauce without excess fat, packing in protein and probiotics. According to Healthline, Greek yogurt is rich in protein and beneficial probiotics, which support overall health and digestion.
- Veggie-Packed Goodness: Loaded with spinach, peas, onions, and bell peppers for essential vitamins and fiber.
- Creamy & Flavorful: Enjoy the comforting, savory taste you expect from a casserole, made healthier.
- Quick & Easy: Minimal prep and simple steps mean less time in the kitchen and more time with loved ones.
- Perfect Weeknight Dinner: This dish comes together quickly, ideal for busy evenings.
- Family Favorite: Even picky eaters will love this approachable, satisfying meal.
Ingredients
Gather these simple ingredients to create your wholesome Healthy Tuna Casserole:
- 2 cups dry whole wheat rigatoni or penne, cooked according to package directions
- 1 cup onion, diced
- 1 cup bell peppers (any color), diced
- 4 cups fresh baby spinach, packed
- 2 ½ cups frozen peas
- 8 to 12 ounces chunk light tuna, packed in water
- 1 cup low-sodium chicken broth
- ½ cup plain full-fat Greek yogurt
- ¼ cup whole milk (or plain, unsweetened almond milk)
- ¼ cup sharp cheddar cheese, shredded
- 2 tablespoons Dijon mustard
- 1 teaspoon ground black pepper
- ½ teaspoon garlic powder
Notes & Substitutions
You have flexibility with many of these ingredients, making this healthy tuna casserole adaptable for your pantry.
- Pasta Options: Feel free to use any short pasta like rotini, elbow macaroni, or whole wheat spaghetti. Gluten-free pasta works wonderfully too!
- Tuna Varieties: Chunk light tuna is budget-friendly, but albacore or even fresh, cooked tuna can elevate the flavor. Always drain canned tuna thoroughly.
- Dairy Alternatives: For a dairy-free version, use unsweetened almond milk and your favorite dairy-free shredded cheese. Coconut milk is too strong in flavor.
- Vegetable Boosts: Broccoli florets, sliced mushrooms, or corn would all be delicious additions. Sauté tougher vegetables with the onions.
- Cheese Choices: Swiss, Gruyere, or a blend of Italian cheeses can add different flavor profiles. A sprinkle of Parmesan at the end is also lovely.
- Seasoning Adjustments: Add a pinch of dried dill, a dash of onion powder, or a little cayenne pepper for a subtle kick.
Equipment
You won’t need many specialized tools for this easy healthy tuna noodle casserole.
- Large pot for pasta
- Large skillet or pan
- Large mixing bowl
- 9×13 inch baking dish
- Whisk
- Spatula
How To Make Healthy Tuna Casserole
Creating this Tuna Casserole is straightforward and fun! Follow these steps for a perfect meal.
- Step 1: Prep Pasta
Preheat your oven to 375°F (190°C). Bring a large pot of salted water to a rolling boil. Cook your rigatoni or penne according to the package directions, aiming for al dente. This means the pasta should be just cooked through but still have a slight chew. Drain the pasta thoroughly and set it aside.
- Step 2: Sauté Vegetables
Heat a little oil or cooking spray in a large pan over high heat. Add the diced onion and bell peppers. Sauté them for a few minutes, stirring occasionally, until the onions become translucent and the peppers start to soften. Next, add the fresh baby spinach and frozen peas to the pan. Reduce the heat to medium. Cover the pan and let the vegetables cook, stirring occasionally, until the peas are no longer frozen and the spinach has fully wilted. This healthy tuna noodle casserole loves its veggies!
- Step 3: Prepare Creamy Sauce
While your vegetables cook, you can start building the creamy, lightened-up sauce. In a large mixing bowl, whisk together the low-sodium chicken broth, plain full-fat Greek yogurt, and whole milk. Stir in the Dijon mustard, ground black pepper, and garlic powder. Mix until everything is well combined and smooth. Finally, add the shredded sharp cheddar cheese to the sauce mixture, stirring it in evenly.
- Step 4: Combine & Bake
Add the cooked pasta, the sautéed vegetable mixture, and the well-drained tuna to the large bowl with your creamy sauce. Gently fold all the ingredients together until everything is evenly coated in the delicious sauce. Pour the entire mixture into your prepared 9×13-inch casserole dish. Place the dish in the preheated oven and bake for 40 minutes. The casserole should be bubbly around the edges and lightly golden on top. Your fantastic Healthy Tuna Noodle Casserole is ready to enjoy!
Pro Tips & Troubleshooting
Making a perfect healthy tuna casserole is simple with these pointers.
- Don’t Overcook Pasta: Al dente pasta holds its shape better and prevents the casserole from becoming mushy.
- Properly Drain Tuna: Squeeze out as much liquid as possible from the canned tuna to avoid a watery casserole.
- Prevent Watery Casserole: Excess moisture often comes from undrained tuna or overcooked, soggy vegetables. Ensure both are properly prepped.
- Achieve Crispy Topping (Optional): For extra crunch, sprinkle breadcrumbs or crushed crackers over the top during the last 10-15 minutes of baking.
- Adjust Seasoning: Taste the sauce before combining everything. Add more salt, pepper, or other spices if needed.
- Handle Frozen Spinach Efficiently: If using frozen spinach instead of fresh, thaw and squeeze out all excess water before adding.
Serving, Storage & Variations
This tuna noodle casserole recipe is versatile for any occasion.
Serving Suggestions
- Serve this creamy casserole hot, straight from the oven.
- Garnish with fresh chopped parsley or chives for a burst of color and flavor.
- Pair it with a crisp green salad tossed in a light vinaigrette for a balanced meal.
- Crusty bread on the side is perfect for soaking up any extra sauce.
Storage & Reheating
- Refrigeration: Store leftover tuna casserole in an airtight container in the refrigerator for up to 3-4 days.
- Freezing: For longer storage, freeze individual portions in freezer-safe containers for up to 2-3 months. Thaw in the refrigerator overnight before reheating.
- Reheating: Reheat in the microwave until warmed through, or in a preheated oven at 300°F (150°C) for 15-20 minutes, covering to prevent drying out. You might need to add a splash of milk or broth.
Variations
Get creative with your tuna noodle casserole recipe!
- Protein Swaps: Substitute cooked, shredded chicken or canned salmon for tuna. Cooked chickpeas or white beans also work for a vegetarian option.
- Veggie Boosts: Stir in blanched broccoli florets, sautéed mushrooms, or thawed corn kernels.
- Flavor Twists: Add a pinch of red pepper flakes for heat, dried dill for an herbaceous note, or extra cheese for a richer flavor.
- Gluten-Free Option: Simply use your favorite gluten-free pasta to make this dish suitable for those with dietary restrictions.
Nutrition Information
This healthy tuna noodle casserole is a fantastic choice for a balanced meal. It provides a great source of lean protein from tuna and Greek yogurt, essential fiber from whole wheat pasta and abundant vegetables, and a range of vitamins and minerals. The mindful swaps significantly reduce saturated fat while keeping the dish incredibly satisfying.
| Nutrient | Per Serving (Estimate) |
|---|---|
| Calories | Varies |
| Protein | High |
| Fat | Lower |
| Carbohydrates | Balanced |
| Fiber | Good |
| Vitamins/Minerals | Excellent |
Note: Specific nutritional values can vary based on exact ingredients and portion sizes. This table provides general guidance.
FAQ
You’ve got questions, we’ve got answers about this yummy casserole!
Can I make this ahead of time?
Absolutely! Assemble the entire casserole up to the point of baking, cover it, and refrigerate for up to 24 hours. Just add 10-15 minutes to the baking time if baking from cold.
How long does it last in the fridge?
Your healthy tuna noodle casserole will stay fresh in an airtight container in the refrigerator for 3 to 4 days.
Can I freeze tuna noodle casserole?
Yes, you can! Wrap it tightly or use a freezer-safe container. It’s best when enjoyed within two to three months.
What kind of tuna is best?
Chunk light tuna packed in water is our recommendation for its mild flavor and affordability in this healthy tuna noodle casserole.
Can I use fat-free Greek yogurt?
Yes, you can, but full-fat Greek yogurt provides a richer, creamier texture and helps prevent the sauce from becoming watery.
How to make it extra cheesy?
Add ¼ cup of shredded cheese to the sauce, and sprinkle another ¼ cup over the top during the last 10 minutes of baking.
Conclusion
This Healthy Tuna Noodle Casserole proves that comfort food can be both incredibly delicious and nourishing. With simple, wholesome ingredients and easy-to-follow steps, you can create a family-friendly meal that everyone will love. It’s perfect for busy weeknights, offering a taste of nostalgia with a fresh, healthy twist. Give this recipe a try this week; we know it will become a new favorite in your kitchen! Don’t forget to share your experience and rate the recipe below!
The Best Healthy Tuna Noodle Casserole – 6 Easy Steps
Equipment
- Oven
- Large Pan
- Large Bowl
- Casserole Dish
Ingredients
Main Ingredients
- 2 cups whole wheat rigatoni or penne dry, cooked according to package directions
- 1 cup onion diced
- 1 cup bell peppers (any color), diced
- 4 cups fresh baby spinach packed
- 2.5 cups frozen peas
- 8 to 12 ounces chunk light tuna packed in water
- 1 cup low sodium chicken broth
- 0.5 cup plain full fat Greek yogurt
- 0.25 cup whole milk (or plain, unsweetened almond milk)
- 0.25 cup sharp cheddar cheese shredded
- 2 tablespoons dijon mustard
- 1 teaspoon ground black pepper
- 0.5 teaspoon garlic powder
Instructions
Instructions
- Preheat your oven to 375°F (190°C).
- Cook the pasta according to package directions, ensuring it remains al dente.
- In a large pan, sauté the diced onion and bell peppers in a little oil or cooking spray over high heat until the onions become translucent.
- Add the baby spinach and frozen peas to the pan, then reduce the heat to medium; cover and stir occasionally until the spinach is wilted and peas are no longer frozen.
- In a large bowl, combine the cooked pasta, the sautéed vegetable mixture, and all other remaining ingredients, mixing thoroughly.
- Pour the entire mixture into a casserole dish and bake for 40 minutes, then serve and enjoy.