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Healthy Tuna Pasta Bake

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Healthy Tuna Pasta Bake is a wholesome, protein‑rich casserole combining whole grain pasta, flaked tuna, and vegetables in a light creamy sauce—baked until bubbly and golden for a comforting yet nutritious meal.

  • Author: Emma
  • Prep Time: 15 minutes
  • Cook Time: 10 minutes
  • Total Time: 45 minutes
  • Yield: 4–6 servings
  • Category: Main Course
  • Method: Baking
  • Cuisine: American-Style
  • Diet: Low Fat

Ingredients

  • 12 oz whole wheat or high‑protein pasta (penne or fusilli)
  • 2 cans (5 oz each) tuna in water, drained
  • 1 tablespoon olive oil
  • 1 small onion, finely chopped
  • 2 cloves garlic, minced
  • 1 cup frozen peas or 2 cups chopped spinach
  • 1 cup cherry tomatoes, halved (optional)
  • 1 cup Greek yogurt or low‑fat cream cheese
  • 1/2 cup low‑fat milk
  • 1 cup grated reduced‑fat cheddar or mozzarella
  • 1/2 cup whole grain breadcrumbs (optional topping)
  • 1/2 teaspoon dried oregano or Italian seasoning
  • Salt and black pepper, to taste

Instructions

  1. Preheat oven to 375°F (190°C) and lightly grease a baking dish.
  2. Cook pasta according to package instructions; drain and set aside.
  3. Heat olive oil in a skillet over medium heat. Sauté onion until soft, about 3–4 minutes; add garlic and cook 1 more minute.
  4. Add peas (or spinach) and cherry tomatoes (if using), cooking until just tender.
  5. In a bowl, whisk together Greek yogurt (or cream cheese), milk, oregano, salt, and pepper to make the sauce.
  6. Combine cooked pasta, flaked tuna, sautéed vegetables, and sauce in a large bowl; mix to coat evenly.
  7. Transfer to the prepared baking dish. Sprinkle cheese and breadcrumbs on top if using.
  8. Bake for 20–25 minutes, until golden and bubbly.
  9. Let rest for a few minutes before serving.

Notes

  • Swap tuna for canned salmon or shredded chicken for variation.
  • Add vegetables like mushrooms, zucchini, or broccoli to boost nutrition.
  • Stir in Dijon mustard or a squeeze of lemon juice for more flavor.
  • Use gluten‑free pasta and breadcrumbs for a GF version.
  • Make ahead: assemble and refrigerate before baking; add a few extra minutes if dish is cold.

Nutrition

Find it online: https://allcookedup.com/healthy-tuna-pasta-bake/