Healthy Homestyle Tuna Casserole

Discover comfort food reimagined with this **Healthy Homestyle Tuna Casserole**, a wholesome twist on the classic dish. Made with protein-rich tuna, hearty whole-grain pasta, and a medley of fresh vegetables like peas and mushrooms, this casserole offers a nourishing, guilt-free option for weeknight dinners. A creamy, lower-fat sauce made from almond milk and low-sodium broth delivers rich flavor without the heaviness, while a golden topping of cheddar cheese and whole-wheat panko breadcrumbs adds an irresistible crunch. Ready in under an hour, this crowd-pleasing casserole is perfect for feeding the family, meal prepping, or sneaking in a few extra veggies.

Nutriscore Rating: 74/100

Prep Time:15 mins

Cook Time:35 mins

Total Time:50 mins

Servings: 6

Ingredients

• 12 ounces whole-grain pasta (rotini, penne, or fusilli)
• 2 tablespoons olive oil
• 1 medium yellow onion, diced
• 3 cloves garlic, minced
• 8 ounces mushrooms, sliced
• 1 cup frozen green peas
• 2 5-ounce cans tuna packed in water, drained
• 1.5 cups low-sodium chicken or vegetable broth
• 1 cup unsweetened almond milk (or any milk of choice)
• 3 tablespoons whole wheat flour
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 0.5 teaspoon dried thyme
• 1 cup cheddar cheese, shredded
• 0.5 cup whole-wheat panko breadcrumbs
• 2 tablespoons fresh parsley, chopped (optional garnish)

Directions

Step 1

Preheat your oven to 375°F (190°C). Lightly grease a 9x13-inch casserole dish with cooking spray or a bit of olive oil.

Step 2

Cook the whole-grain pasta in a large pot of salted boiling water according to the package instructions until al dente. Drain and set aside.

Step 3

In a large skillet, heat the olive oil over medium heat. Add the diced onion and minced garlic. Sauté until the onion becomes translucent, about 3 minutes.

Step 4

Add the sliced mushrooms and cook for 5-7 minutes, stirring occasionally, until they release their moisture and become tender.

Step 5

Stir in the frozen peas and cook for another 2 minutes until warmed through.

Step 6

In a large mixing bowl, combine the sautéed vegetables with the drained tuna. Set aside.

Step 7

In a medium saucepan, heat the chicken or vegetable broth and almond milk over medium heat. Whisk in the whole wheat flour, salt, black pepper, and dried thyme. Continue to cook, whisking constantly, until the sauce thickens and starts to bubble, about 4-5 minutes.

Step 8

Remove the sauce from heat and stir in half of the shredded cheddar cheese, mixing until melted and smooth.

Step 9

Pour the cheese sauce over the vegetable and tuna mixture, and stir to combine.

Step 10

Add the cooked pasta to the mixture and gently fold everything together until well mixed. Transfer the mixture to the prepared casserole dish.

Step 11

Sprinkle the remaining cheddar cheese and the breadcrumbs evenly over the top of the casserole.

Step 12

Bake in the preheated oven for 20-25 minutes, or until the top is golden brown and the casserole is bubbling around the edges.

Step 13

Remove from the oven and let the casserole cool for 5 minutes before serving. Garnish with fresh parsley if desired.

Nutrition Facts

Serving size	1720.4 grams (1720.4g)

Amount per serving	% Daily Value*
Calories	1740

Total Fat 74.70g	96%
Saturated Fat 29.40g	147%
Polyunsaturated Fat 2.70g
Cholesterol 140mg	47%
Sodium 4058mg	176%
Total Carbohydrate 198.30g	72%
Dietary Fiber 32.00g	114%
Total Sugars 23.30g
Protein 90.20g	180%

Vitamin D 192IU	960%
Calcium 1432mg	110%
Iron 13mg	73%
Potassium 2259mg	48%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 36.8%

Protein: 19.8%

Carbs: 43.4%