Casserole loves you ❤️ ...
Healthy tuna casserole
Tuna swimming upstream toward better nutritional choices and winning
🥕 Ingredients
📋 Complete List
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- 12 ounces whole wheat pasta (penne or rotini), cooked al dente according to package directions
- 3 cans (5 ounces each) chunk light tuna in water, drained thoroughly and flaked with a fork
- 2 cups low-fat Greek yogurt as a healthier alternative to cream sauce
- 1 cup reduced-fat shredded mozzarella cheese, divided for layering and topping
- 2 cups fresh baby spinach leaves, roughly chopped for added nutrition
- 1 cup cherry tomatoes, halved for bright color and fresh flavor
- 1 medium red bell pepper, diced finely for natural sweetness
- 1 medium yellow onion, finely diced and sautéed until translucent
- 3 cloves garlic, minced fresh for optimal flavor
- 2 tablespoons extra virgin olive oil for sautéing vegetables
- 1 cup unsweetened almond milk to achieve desired consistency
- 1 tablespoon Italian seasoning blend for Mediterranean flavor
- 1/2 cup whole wheat panko breadcrumbs for a crispy topping
- 1/4 cup freshly grated Parmesan cheese for extra flavor depth
- Salt and freshly ground black pepper to taste
- 2 tablespoons fresh lemon juice to brighten all flavors
- 1/4 cup fresh parsley, finely chopped for garnish
📝 Instructions
Preheat your oven to 375°F (190°C) and position the rack in the center for even heat distribution
Lightly coat a 9x13 inch baking dish with olive oil cooking spray to prevent sticking
Cook the whole wheat pasta in well-salted water until just al dente, about 2 minutes less than package directions suggest
While pasta cooks, sauté diced onions and bell peppers in olive oil over medium heat until softened, about 5-6 minutes
Add minced garlic to the vegetables and cook for an additional 1-2 minutes until fragrant
In a large bowl, combine Greek yogurt, almond milk, half the mozzarella cheese, and Italian seasoning until well blended
Fold in the drained tuna, sautéed vegetables, spinach, and cherry tomatoes gently until evenly distributed
Add the cooked pasta to the mixture and toss carefully to coat all ingredients thoroughly
Transfer the mixture to the prepared baking dish and spread evenly with a spatula
In a small bowl, combine panko breadcrumbs with Parmesan cheese and remaining mozzarella
Sprinkle the breadcrumb mixture evenly over the top of the casserole
Bake uncovered for 25-30 minutes until the top is golden brown and the edges are bubbling
Let rest for 10 minutes before serving to allow the sauce to set properly
Garnish with fresh parsley and a squeeze of lemon juice just before serving
💡 Chef's Tips
Choose sustainably caught light tuna packed in water for the healthiest option with lower mercury content
Cook pasta just until al dente as it will continue cooking in the oven while baking
Use fresh spinach rather than frozen to avoid excess moisture in the casserole
Pat the tuna very dry with paper towels to prevent a watery casserole
Make ahead and refrigerate unbaked for up to 24 hours before cooking
📊 Nutrition Facts
❓ Frequently Asked Questions
Yes, but cook and flake the fresh tuna first, ensuring it's well-seasoned
Use gluten-free pasta and replace breadcrumbs with crushed nuts or gluten-free alternatives
Yes, assemble up to 24 hours in advance and refrigerate until ready to bake
Yes, freeze for up to 2 months in an airtight container
Ensure proper ratio of Greek yogurt and milk, and don't overcook the pasta initially
Absolutely! Choose vegetables with similar cooking times or pre-cook as needed
Heat in a 350°F oven covered with foil until warm throughout