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4.8 from 33 votes

Healthy Tuna Casserole

Simple and easy tuna casserole recipe that's made with gluten-free pasta, frozen peas, corn, tuna, and a handful of other pantry staple ingredients.

Prep Time
15 mins
Cook Time
15 mins
Total Time
55 mins
Servings: 6
Calories: 505 kcal
Course: Main Course
Cuisine: American

Ingredients

  • 12 oz pasta GF if needed
  • kosher salt to taste
  • 1 cup frozen green peas
  • 1 cup frozen corn
  • 2 tbsp olive oil
  • 1 medium onion diced
  • 3-4 garlic cloves minced
  • 2 tbsp cornstarch
  • 2 cups vegetable broth
  • 2 cups milk of choice
  • 1 tbsp Dijon mustard
  • 1 tsp lemon-pepper seasoning
  • 1 cup freshly grated sharp white cheddar cheese divided, use lite or fat-free
  • 12 oz unsalted albacore or skipjack tuna in water 3 (x 4 oz) cans, drained well
  • 1/3 cup panko breadcrumbs
  • Optional to garnish: fresh thyme

Instructions

    Cup of Yum
  1. Preheat the oven to 375F.
  2. Cook the pasta in salted water according to package instructions, then drain and transfer to an oven-safe dish together with the frozen peas and corn.
  3. Heat the oil in a large saucepan over medium heat. Saute the onion for 4-5 minutes, then stir in the garlic.
  4. Meanwhile, in a small bowl, whisk the cornstarch with 3 tbsp broth until no visible lumps.
  5. Pour the remaining broth over the onion and garlic. Add in the slurry, milk, mustard, lemon-pepper seasoning, and half of the cheese. Stir continuously for a couple of minutes, or until the sauce thickens.
  6. Pour the sauce over the pasta and frozen vegetables and stir in the tuna.
  7. Sprinkle the dish with the remaining cheese and breadcrumbs.
  8. Bake for 18-20 minutes, or until bubbly and tops are golden. Garnish with fresh thyme leaves, if desired.

Notes

  • Use canned tuna in water and not oil. If you aren't a fan of tuna, you may use other canned seafood or chicken.
  • Don't care for peas? Skip it if you like.
  • Use any noodle or pasta of your choice. Egg noodles would work great as well.
  • Instead of panko, add store bought french fried onions.
  • To store, place in a sealed container and keep in the fridge for up to 4 days.
  • Freezing: store the leftovers in a sealed container and store in the freezer for up to one month.
  • You may use a different cheese mix blend. So consider adding a combination of cheddar, mozzarella, and about 2 tablespoon of shredded parmesan.

Nutrition Information

Calories 505kcal (25%) Carbohydrates 59g (20%) Protein 31g (62%) Fat 15g (23%) Saturated Fat 5g (25%) Polyunsaturated Fat 2g Monounsaturated Fat 6g Cholesterol 47mg (16%) Sodium 737mg (31%) Potassium 461mg (13%) Fiber 8g (32%) Sugar 9g (18%) Vitamin A 711IU (14%) Vitamin C 13mg (14%) Calcium 264mg (26%) Iron 1mg (6%)

Nutrition Facts

Serving: 6Serving

Amount Per Serving

Calories 505

% Daily Value*

Calories 505kcal 25%
Carbohydrates 59g 20%
Protein 31g 62%
Fat 15g 23%
Saturated Fat 5g 25%
Polyunsaturated Fat 2g 12%
Monounsaturated Fat 6g 30%
Cholesterol 47mg 16%
Sodium 737mg 31%
Potassium 461mg 10%
Fiber 8g 32%
Sugar 9g 18%
Vitamin A 711IU 14%
Vitamin C 13mg 14%
Calcium 264mg 26%
Iron 1mg 6%

* Percent Daily Values are based on a 2,000 calorie diet.