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Filling, comforting, low in calories and high in protein, this Healthy Tuna Noodle Casserole is a nutrition-packed twist on the classic, and is sure to be on repeat on your weeknight dinner menu. Flaky canned tuna pairs with pasta and a few simple ingredients, turning into a delicious and hearty dish that actually makes you feel good.
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Over the last few years, I’ve been trying to create protein rich, nutritionally dense versions of classic not-so-healthy recipes, and these recipes have helped so many readers take charge of their health and make better meals for their families.
I have a soft spot for my Healthy Shepherd’s Pie and Healthy Lasagna Soup recipes, because they don’t have any ultra processed ingredients.
And if you’re craving for something warm and cozy on a cold winter night, you've got to add my Cottage Cheese Mac and Cheese and Healthy Chicken Tortilla Soup recipes to your weekly menu!
Why You’ll Love This Recipe
- Nutrient dense: The casserole packs in a lot of veggies, which makes it high in fiber and nutrients.
- Low calorie-High protein & fiber: Most tuna casserole recipes have upwards of 500 calories per serving. This one has about 300 calories with plenty of protein and fiber to keep things balanced.
- Hearty and delicious: Even with the adjustments to make it a healthier dish, it's still a dish that makes a satisfying meal.
Ingredients
- Pasta: Chickpea rotini is my choice of pasta for this recipe but you can use any other shapes you prefer. It's ideal because it's higher in fiber and protein than other pastas. If you want to change, I recommend a plant-based substitution such as edamame pasta or lentil pasta to keep the protein and fiber as high. While you can use whole wheat and white pastas, they will not yield an equivalent amount of protein and fiber.
- Veggies: I used white onion and celery to build a savory base, and some sliced mushrooms and peas to bulk up the dish.
- Canned tuna: A great source of lean protein! Make sure you use tuna canned in water, not oil.
- Oat flour: I use oat flour to thicken the sauce. If you don’t have oat flour, use any regular gluten-free flour, almond flour, or whole wheat flour. Avoid using white flour or coconut flour.
- Vegetable broth: The base for the sauce. You can also use chicken broth or any other broth if you want to.
- Nutritional yeast: For that nutty, cheesy flavor that keeps this dish dairy-free.
See the recipe card below for exact ingredient amounts, nutritional information, and detailed instructions.
Variations & Dietary Modifications
- A Different Protein: If you don’t have canned tuna, use canned chicken breast or salmon instead.
- Cheese: If you’re okay with using dairy, feel to use regular or low fat cheddar cheese to add some creaminess and flavor to this high protein tuna casserole. You can also swap it for a different cheese to change the flavor. From pepper jack to Swiss cheese and even mozzarella cheese, they all work.
- Vegetarian: If you prefer to skip the fish or meat, try this dish with canned chickpeas, tofu, or simply pile up on more vegetables.
- Load up the veggies: Consider adding other veggies of your choice to this casserole. Broccoli, asparagus, green beans, kale, spinach and zucchini are good choices.
How to Make a Healthy Tuna Pasta Bake
To make this low calorie tuna noodle casserole, start by preheating the oven to 375 degrees. You’ll also need to bring a pot of water to a boil and cook the pasta according to package instructions, then drain the excess water and set it aside.
Step 1: Saute onions and celery: Heat the olive oil in a pan and add the chopped celery and onions. Saute over medium heat for 4-5 minutes.
Step 2: Prepare the roux: Once the veggies turn translucent, add the flour and give it a quick stir. Then add the broth and keep stirring.
Step 3: Add mushrooms: Now add the sliced mushrooms and cook for 3 minutes.
Step 4: Add tuna and pasta: Next, add the tuna, cooked pasta, peas and nutritional yeast and give it a quick stir.
Step 5: Transfer to a casserole dish: Take this off heat and transfer the contents to a casserole dish.
Step 6: Bake and serve: Pop this in the preheated oven and bake for 25 minutes. Remove, top with chopped parsley and serve.
Storage Directions
- Storing: Store the leftover tuna pasta casserole in the refrigerator in an airtight container for up to 5 days. If you prefer to freeze, simply transfer the leftovers to a freezer bag or container and store for up to 30 days. Then, when you want to enjoy it, allow it to thaw overnight in the refrigerator and reheat it using one of the methods below.
- Reheating: Reheat the skinny tuna noodle casserole in the oven at 350° F for 20 minutes or in the microwave for 2-3 minutes in a microwave-safe dish.
Serving Suggestions
This high protein tuna noodle casserole is hearty and filling, and a great meal all on its own. If you really want to pair it with a side dish, choose something that’s light like this garbazo salad, roasted broccoli, or this healthy cauliflower au gratin.
When I’m making this for a crowd or carry along to a potluck with my quinoa tabbouleh salad, and some healthy cookie bars.
Expert Tips
- Quality matters: If you can, use good quality albacore tuna in water. It can be a bit expensive, but it really makes a difference in the flavor and the texture, and has those nice, big flakes and a fresh taste.
- Cook right: Make sure you don’t overcook the pasta, or it’ll end up mushy when it is baked. Check the package instructions and cook the pasta until it is al dente.
- Reserve the water: After the pasta has cooked, drain away most of the liquid, but reserve a few teaspoons of the pasta water and add it along with the broth. This starchy water will help thicken up the sauce.
Recipe FAQs
Absolutely! To make the casserole ahead of time and freeze, prepare everything up to the point of baking. Be sure to transfer it to a container or double wrap it in plastic and foil to freeze. When you’re ready to cook, defrost the prepared casserole overnight in the refrigerator, let it sit at room temperature for 30 minutes, and then bake according to the instructions. It may need to cook a bit longer since it's chilled. You can also make ti ahead to store in the refrigerator for up to 24 hours before baking.
You can, but the dish won’t be protein rich. Instead, use lentil pasta or edamame pasta to keep the fiber and protein content in the dish high.
More Healthy Main Dish Casserole Recipes
If you tried this healthy tuna noodle casserole recipe or any other recipe on my website, please please leave a 🌟 star rating and let me know how you go in the 📝 comments below.
Healthy Tuna Noodle Casserole
Ingredients
- 4 ounces chickpea rotini
- 1 tablespoon extra virgin olive oil
- 3 stalks celery diced
- ½ cup white onion diced
- 1 tablespoon Gluten Free Oat Flour
- 1 ½ cups low sodium vegetable broth
- ⅔ cup mushrooms sliced
- 10 ounces canned tuna in water
- ½ cup peas
- 2 tablespoons nutritional yeast
- salt and pepper to taste
- 1 teaspoon dried parsley
Instructions
- Preheat the oven to 375 F.
- Bring a pot of water to a boil. Boil the pasta according to package instructions. Drain in a collander and set aside.
- Bring a large skillet to medium heat with the extra virgin olive oil. Add the onions, celery and salt and pepper. Cook 4-5 minutes until the vegetables are translucent.
- Whisk the flour and broth into the skillet with the vegetables. Whisk until the flour is combined. Add the mushrooms and cook 3 minutes then add the tuna, peas, nutritional yeast and pasta to the skillet. Stir to combine.
- Transfer the contents from skillet to a 13.5-inch x 8.25-inch rectangular casserole dish.
- Bake in the oven 25 minutes then remove, add the dried parsley on top and serve!
Notes
- Each serving is approximately 1 1/2 cups.
- Use good quality canned tuna for this recipe. It makes a difference in the flavors, and you’ll get those perfect meaty chunks throughout the dish.
- Use tuna canned in water, not oil.
- Any pasta can be used with this recipe. I recommend a higher protein pasta like Barilla protein plus, lentil, edamame or chickpea.
- Cook the pasta just until it is done and reserve some pasta cooking water to thicken the sauce and get it to coat the pasta nicely.
- Add more veggies to bulk up the dish. Chop up some of your favorite veggies and sauté them in order of their toughness.
- You can substitute any flour in this recipe except coconut flour.
Nutrition
Okay to use 1 to 1 flour in lieu of oat flour?
It should work. I haven't done it myself.
This is amazing! Already made it a few weeks ago… making it again tonight!
I just recently figured out that I have developed a dairy allergy… so I’ve been looking at different things to make without cheese… and found this.
Made this for dinner last night… OMG! It was incredible! I set aside two leftovers for my husband and I to have for dinner tomorrow night after work, but he chose to eat his portion as a late night snack… and you know what- I’m not mad! He actually liked it!