Ingredients

- 8 +

• 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

1

Preheat your oven to 375°F (190°C) and position the rack in the center for even heat distribution

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2

Lightly coat a 9x13 inch baking dish with olive oil cooking spray to prevent sticking

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3

Cook the whole wheat pasta in well-salted water until just al dente, about 2 minutes less than package directions suggest

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4

While pasta cooks, sauté diced onions and bell peppers in olive oil over medium heat until softened, about 5-6 minutes

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5

Add minced garlic to the vegetables and cook for an additional 1-2 minutes until fragrant

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6

In a large bowl, combine Greek yogurt, almond milk, half the mozzarella cheese, and Italian seasoning until well blended

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7

Fold in the drained tuna, sautéed vegetables, spinach, and cherry tomatoes gently until evenly distributed

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8

Add the cooked pasta to the mixture and toss carefully to coat all ingredients thoroughly

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9

Transfer the mixture to the prepared baking dish and spread evenly with a spatula

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10

In a small bowl, combine panko breadcrumbs with Parmesan cheese and remaining mozzarella

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11

Sprinkle the breadcrumb mixture evenly over the top of the casserole

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12

Bake uncovered for 25-30 minutes until the top is golden brown and the edges are bubbling

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13

Let rest for 10 minutes before serving to allow the sauce to set properly

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14

Garnish with fresh parsley and a squeeze of lemon juice just before serving

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Kitchen Tools

• 9x13 inch baking dish for even cooking and proper portion size
• Large pot for cooking pasta until perfectly al dente
• Colander for draining pasta and tuna properly
• Large mixing bowl for combining all ingredients thoroughly
• Measuring cups and spoons for precise ingredient portions

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

🔧 Troubleshooting Tips

️

If mixture seems too dry before baking, add additional almond milk gradually

️

If top browns too quickly, cover with foil for remainder of baking time

️

If casserole is too loose, let it rest longer before serving

️

If breadcrumbs aren't browning, broil for 1-2 minutes at the end

🔄 Recipe Variations

Swap tuna for canned wild salmon for different omega-3 benefits

Use quinoa instead of pasta for a gluten-free protein-rich option

Add artichoke hearts and olives for more Mediterranean flavors

Include sundried tomatoes for intense flavor concentration

🥗 Healthy Alternatives

Substitute regular pasta with chickpea or lentil pasta for extra protein and fiber

Use dairy-free yogurt and cheese alternatives to make this casserole completely plant-based

Add extra vegetables like mushrooms or zucchini to increase the nutrient content

Replace breadcrumbs with crushed almonds or walnuts for healthy fats and protein

Use cauliflower rice instead of pasta for a low-carb version

🍽️ Serving Suggestions

Serve with a light arugula salad dressed with lemon vinaigrette for a complete meal

Pair with roasted Brussels sprouts or asparagus for extra vegetables

Offer whole grain crusty bread on the side for those wanting additional carbohydrates

Include a fresh cucumber and tomato salad for Mediterranean flair

Nutrition Facts

285

Calories

24g

Protein

35g

Carbs

8g

Fat

🥗 Suitable Diets

High in lean protein from tuna and Greek yogurt

Rich in omega-3 fatty acids from fish

Contains whole grains from pasta and breadcrumbs

Low in saturated fat compared to traditional casseroles

🎨 Presentation Ideas

Fresh chopped parsley or basil for color and flavor

Lemon wedges for squeezing over individual servings

Extra virgin olive oil drizzle for richness

Cracked black pepper for visual appeal and taste

📦 Storage & Conservation

Store leftover casserole in an airtight container in the refrigerator for up to 4 days

Freeze individual portions in freezer-safe containers for up to 2 months

Thaw frozen portions overnight in the refrigerator before reheating

When reheating, add a splash of milk or broth to maintain moisture

♻️ Leftover Ideas

Create a healthy lunch bowl with mixed greens and additional vegetables

Make tuna melts using leftover casserole as the filling

Transform into a pasta salad by serving cold with extra vegetables

Use as a filling for stuffed bell peppers

⚠️ Common Mistakes to Avoid

Overcooking the pasta before baking, which can result in a mushy final texture

Not draining the tuna well enough, leading to excess liquid in the casserole

Using frozen spinach without properly squeezing out all excess moisture

Adding too much cheese, which can make the healthy dish unnecessarily heavy

Skipping the resting period after baking, which helps the casserole set properly

FAQ

Can I use fresh tuna instead of canned? ▶

Yes, but cook and flake the fresh tuna first, ensuring it's well-seasoned

How can I make this casserole gluten-free? ▶

Use gluten-free pasta and replace breadcrumbs with crushed nuts or gluten-free alternatives

Can I prepare this ahead of time? ▶

Yes, assemble up to 24 hours in advance and refrigerate until ready to bake

Is this recipe freezer-friendly? ▶

Yes, freeze for up to 2 months in an airtight container

How do I prevent the casserole from becoming dry? ▶

Ensure proper ratio of Greek yogurt and milk, and don't overcook the pasta initially

Can I use different vegetables? ▶

Absolutely! Choose vegetables with similar cooking times or pre-cook as needed

What's the best way to reheat leftovers? ▶

Heat in a 350°F oven covered with foil until warm throughout

Reviews

Sarah M.

⭐⭐⭐⭐⭐

Jan 31, 2026

Finally, a healthy tuna casserole that actually tastes amazing! My kids didn't even notice the whole wheat pasta.

Michael P.

⭐⭐⭐⭐☆

Jan 26, 2026

Great healthy twist on a classic. The Greek yogurt makes it so creamy without all the guilt.

Emma Q.

⭐⭐⭐⭐⭐

Jan 6, 2026

Perfect weeknight dinner that feels indulgent but isn't! Love the added vegetables.

Robert T.

⭐⭐⭐⭐☆

Jan 31, 2026

Solid healthy recipe, though I added more seasoning for extra flavor.

Linda B.

⭐⭐⭐⭐⭐

Jan 8, 2026

This will be my new go-to tuna casserole recipe. So much better than the heavy traditional version.

James D.

⭐⭐⭐⭐☆

Jan 11, 2026

Really enjoyed this lighter version. The Mediterranean flavors work wonderfully.

Karen W.

⭐⭐⭐⭐⭐

Jan 6, 2026

Excellent healthy alternative that still satisfies comfort food cravings.

David H.

⭐⭐⭐☆☆

Jan 26, 2026

Good but needed more cheese for my taste. Still appreciated the healthier ingredients.

Patricia L.

⭐⭐⭐⭐⭐

Jan 15, 2026

Love how many vegetables are incorporated! Such a clever way to make this classic healthier.

Thomas R.

⭐⭐⭐⭐☆

Feb 2, 2026

Great recipe for meal prep. Reheats beautifully throughout the week.