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Easy Healthy Tuna Casserole Recipe

Easy Healthy Tuna Casserole

Looking for a simple meal prep recipe? Try this Easy Healthy Tuna Casserole! High in protein and made with common ingredients.
5 from 3 votes
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Prep Time: 10 minutes
Cook Time: 45 minutes
Total Time: 55 minutes
Course: Main Course
Cuisine: American
Keyword: casserole, healthy, healthy casserole, healthy tuna casserole, tuna casserole
Servings: 8 Pieces
Calories: 350kcal
Cost: $8.00

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Ingredients

  • 2 Tablespoons Olive Oil
  • 170 g Mushrooms - Chopped
  • 1 White Onion - Chopped
  • 1 Green Pepper - Chopped
  • 2 Teaspoons Minced Garlic
  • ½ Teaspoon Black Pepper
  • ¼ Teaspoon Salt
  • 1 Teaspoon Thyme
  • 267 g Peas
  • 10 Ounces Pasta - Your Choice (Dry Weight)
  • 226 g Greek Yogurt
  • 3 Cans Tuna - My can were 5 Ounces/142g each. You could also used Canned Chicken, Crab, Turkey, Salmon, etc.
  • 8 Tablespoons Parmesan Cheese
  • 1 Cup Cheddar Cheese
  • 8 Ounces Bone Broth
  • 4 Ounces Milk Substitute - or Milk
  • 1 Serving Bread Crumbs

Instructions

  • Take out a stovetop pan and turn your burner on Medium-High heat
  • Add your Olive Oil into your pan
  • Chop up your Mushrooms, Onion, and Pepper
  • Add those into your pan once it heats up along with your Salt, Black Pepper, and Thyme
  • Mix everything around and let them cook for a couple minutes
  • Add in your Peas
  • Mix everything around again and let it cook for another couple minutes (longer if you used frozen peas)
  • Prepare your Pasta 1-2 minutes less than your box says to
  • Into a large bowl add your cooked pasta, vegetable mix, Greek Yogurt, Tuna, 30 Grams Parmesan Cheese, Cheddar Cheese, Bone Broth, and Milk
  • Mix everything around until incorporated
  • Pour your mix into (at least) a 2 quart casserole dish
  • Top with 10 Grams Parmesan Cheese and your Bread Crumbs
  • Cover with foil and put it into the oven on 375F/190C for 35-40 minutes
  • Optionally remove your foil and put it on broil for a few minutes or until the top is browned

Video

Notes

Calories in the WHOLE recipe with the ingredients listed:
  • Calories: 2805
  • Fat: 85g
  • Saturated Fat: 37g
  • Sodium: 3129mg
  • Carbs: 280g
  • Fiber: 45g
  • Sugar: 45g
  • Protein: 230g
 
Calories in each serving if you cut 8:
  • Calories: 350
  • Fat: 10.6g
  • Saturated Fat: 4.6g
  • Sodium: 391.1mg
  • Carbs: 35g
  • Fiber: 5.6g
  • Sugar: 5.6g
  • Protein: 28.7g

Nutrition

Calories: 350kcal | Carbohydrates: 35g | Protein: 28.7g | Fat: 10.6g | Saturated Fat: 4.6g | Sodium: 391.1mg | Fiber: 5.6g | Sugar: 5.6g