Clean Eating Tuna Casserole
Enjoy a wholesome and guilt-free comfort meal with this Clean Eating Tuna Casserole, a lighter twist on the classic dish that's perfect for health-conscious food lovers. Packed with protein-rich tuna, whole wheat pasta, nutrient-dense mushrooms, and vibrant frozen peas, this recipe delivers flavor and nutrition in every bite. A creamy sauce made from unsweetened almond milk, low-sodium broth, and a touch of nutritional yeast ensures a velvety texture without heavy cream or cheese. With just 15 minutes of prep and a quick bake, this casserole is a convenient, family-friendly dinner that's great for busy weeknights. Top it off with fresh parsley for a pop of freshness, and savor a cozy meal that’s as satisfying as it is nourishing. Perfect for those embracing clean eating or searching for a healthy casserole recipe!
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 8 oz whole wheat pasta (elbow or penne)
- 2 cups canned tuna in water, drained
- 1.5 cups unsweetened almond milk
- 1 cup low-sodium chicken or vegetable broth
- 2 tbsp extra virgin olive oil
- 1 medium yellow onion, finely diced
- 2 cloves garlic cloves, minced
- 8 oz mushrooms, sliced
- 1 cup frozen peas
- 2 tbsp whole wheat flour (or gluten-free flour if needed)
- 1.5 tbsp nutritional yeast
- 2 tbsp fresh parsley, chopped (optional garnish)
- 1 tsp sea salt
- 0.5 tsp black pepper
- 0.5 tsp paprika
Instructions
Preheat the oven to 375°F (190°C). Grease a 9x13-inch casserole dish with a bit of olive oil or cooking spray, and set aside.
Bring a large pot of salted water to a boil. Cook the whole wheat pasta according to package instructions until al dente. Drain and set aside.
In a large skillet, heat olive oil over medium heat. Add the diced onion and cook for 3-4 minutes until softened. Add the minced garlic and sliced mushrooms, and sauté for an additional 5-6 minutes until the mushrooms release their moisture and are tender.
Sprinkle the whole wheat flour over the sautéed vegetables and stir continuously for about 1 minute to cook out the raw flour taste.
Gradually add the almond milk and broth to the skillet, whisking constantly to create a smooth sauce. Bring the mixture to a simmer and cook for 3-4 minutes until it thickens slightly.
Stir in the nutritional yeast, sea salt, black pepper, and paprika. Taste and adjust seasoning as needed.
Add the drained tuna, frozen peas, and cooked pasta to the skillet. Carefully mix everything together until evenly coated in the sauce.
Transfer the mixture to the prepared casserole dish and spread it out evenly. Optional: sprinkle a light dusting of paprika on top for color.
Bake in the preheated oven for 20-25 minutes, or until the casserole is bubbly and heated through.
Remove from the oven and let rest for 5 minutes. Garnish with fresh parsley, if desired, before serving.
Nutrition Facts
Calories |
1993 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 45.2 g | 58% | |
| Saturated Fat | 7.0 g | 35% | |
| Polyunsaturated Fat | 1.0 g | ||
| Cholesterol | 167 mg | 56% | |
| Sodium | 4106 mg | 179% | |
| Total Carbohydrate | 232.6 g | 85% | |
| Dietary Fiber | 32.2 g | 115% | |
| Total Sugars | 24.7 g | ||
| Protein | 181.9 g | 364% | |
| Vitamin D | 13.3 mcg | 67% | |
| Calcium | 853 mg | 66% | |
| Iron | 19.4 mg | 108% | |
| Potassium | 3669 mg | 78% | |
*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.
