Healthy Tuna Pasta Bake

Healthy Tuna Pasta Bake is a comforting, protein-packed dish that brings together tender pasta, flaked tuna, and a creamy-yet-light sauce—all baked to golden perfection. It’s the kind of wholesome, satisfying meal I love to make when I want something cozy but still nutritious.

Why You’ll Love This Recipe

I love this recipe because it’s simple, family-friendly, and easy to make ahead. It’s lighter than traditional pasta bakes but still full of flavor and texture. The tuna adds lean protein, and I like loading it up with veggies to round out the meal. Whether I serve it for dinner or meal-prep it for the week, it’s always a hit.

ingredients

(Here’s a tip: Check out the full list of ingredients and measurements in the recipe card below.)

whole wheat or high-protein pasta (penne or fusilli)
canned tuna in water, drained
olive oil
onion, finely chopped
garlic, minced
frozen peas or chopped spinach
cherry tomatoes, halved (optional)
Greek yogurt or low-fat cream cheese
low-fat milk
grated cheese (reduced-fat cheddar or mozzarella)
whole grain breadcrumbs (optional, for topping)
salt
black pepper
dried oregano or Italian seasoning

directions

1. I preheat my oven to 375°F (190°C) and lightly grease a baking dish.

2. I cook the pasta according to the package instructions, then drain and set aside.

3. In a skillet, I heat olive oil and sauté the onion until soft, then add the garlic and cook for 1 minute more.

4. I stir in the peas (or spinach), cherry tomatoes if using, and cook until just tender.

5. In a bowl, I mix Greek yogurt or cream cheese with milk to create a light creamy sauce, seasoning with salt, pepper, and herbs.

6. I combine the cooked pasta, flaked tuna, sautéed vegetables, and sauce in a large bowl and mix until everything is evenly coated.

7. I pour the mixture into the baking dish, top with cheese and breadcrumbs if I’m using them, and bake for 20–25 minutes until hot and bubbly with a golden top.

8. I let it rest for a few minutes before serving.

Servings and timing

This recipe serves 4–6 people. It takes about 15 minutes to prep, 10 minutes on the stovetop, and 20–25 minutes to bake, so dinner is ready in about 45 minutes.

Variations

Sometimes I swap tuna for canned salmon or shredded chicken. I’ve added mushrooms, zucchini, or broccoli to increase the veggie content. For extra flavor, I stir in a spoonful of mustard or a splash of lemon juice. If I want it gluten-free, I use gluten-free pasta and breadcrumbs.

storage/reheating

I store leftovers in an airtight container in the fridge for up to 4 days. To reheat, I microwave portions or bake the whole dish again at 350°F (175°C) until warmed through. I add a splash of milk if the pasta seems dry. It also freezes well—I portion it into freezer-safe containers and thaw before reheating.

FAQs

Can I make this ahead of time?

Yes, I assemble everything and refrigerate it before baking. I just add a few extra minutes to the bake time if it’s cold from the fridge.

Is this dish kid-friendly?

Definitely. The mild flavors and cheesy top make it very appealing to kids. I sometimes blend veggies into the sauce for picky eaters.

What kind of pasta works best?

I usually use short shapes like penne, rotini, or fusilli because they hold the sauce well and bake evenly.

Can I make this dairy-free?

Yes, I use plant-based milk, dairy-free cream cheese, and vegan cheese alternatives. The texture stays creamy with the right swaps.

What can I serve with this?

I usually pair it with a fresh green salad or steamed veggies for a well-rounded meal.

Conclusion

Healthy Tuna Pasta Bake is one of those go-to meals I turn to when I want something hearty, nutritious, and easy to throw together. It’s creamy, satisfying, and full of flavor without feeling heavy—perfect for busy nights or make-ahead dinners.

Print