Healthy Tuna Casserole Low Fat
Elevate your comfort food game with this **Healthy Tuna Casserole (Low Fat)**—a nutritious twist on a classic dish! Made with wholesome ingredients like hearty whole wheat pasta, protein-packed canned tuna, vibrant mixed vegetables, and creamy low-fat Greek yogurt, this casserole delivers rich flavor without the guilt. A crunchy topping of whole wheat breadcrumbs and a sprinkle of Parmesan adds the perfect finishing touch. Lightly seasoned with thyme, parsley, and garlic, the casserole is baked to golden perfection in just 30 minutes. Perfect for busy weeknights or meal prep, this low-fat tuna casserole is a satisfying, family-friendly meal that’s brimming with fiber, protein, and comfort.
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Recipe Information
Ingredients
- 8 ounces whole wheat pasta
- 10 ounces canned tuna in water, drained
- 2 cups frozen mixed vegetables (peas, carrots, and green beans)
- 1 cup low-fat plain Greek yogurt
- 1 cup low-sodium chicken or vegetable broth
- 1 medium onion, finely diced
- 2 cloves garlic, minced
- 1 tablespoon olive oil
- 1 cup whole wheat breadcrumbs
- 0.25 cup parmesan cheese, grated
- 1 teaspoon dried parsley
- 0.5 teaspoon dried thyme
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Preheat your oven to 375°F (190°C). Lightly grease a 9x13-inch baking dish and set aside.
Bring a large pot of salted water to a boil. Cook the whole wheat pasta according to the package instructions until al dente. Drain and set aside.
In a large skillet, heat the olive oil over medium heat. Add the diced onion and sauté for 3-4 minutes until translucent. Add the garlic and cook for an additional minute until fragrant.
Stir in the frozen mixed vegetables and cook for 4-5 minutes until heated through. Add the thyme, parsley, salt, and black pepper. Remove from heat.
In a large mixing bowl, combine the cooked pasta, vegetable mixture, drained tuna, Greek yogurt, and chicken or vegetable broth. Mix gently but thoroughly to ensure everything is evenly coated.
Transfer the mixture to the prepared baking dish and spread it into an even layer.
In a small bowl, mix the whole wheat breadcrumbs with the grated Parmesan cheese. Sprinkle this mixture evenly over the top of the casserole.
Bake in the preheated oven for 20-25 minutes, or until the casserole is heated through and the topping is golden and crispy.
Remove from the oven and let it cool for 5 minutes before serving. Enjoy your healthy tuna casserole!
Nutrition Facts
Calories |
1789 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 37.4 g | 48% | |
| Saturated Fat | 11.8 g | 59% | |
| Polyunsaturated Fat | 1.5 g | ||
| Cholesterol | 145 mg | 48% | |
| Sodium | 3502 mg | 152% | |
| Total Carbohydrate | 212.2 g | 77% | |
| Dietary Fiber | 40.7 g | 145% | |
| Total Sugars | 35.6 g | ||
| Protein | 148.8 g | 298% | |
| Vitamin D | 5.7 mcg | 28% | |
| Calcium | 830 mg | 64% | |
| Iron | 16.9 mg | 94% | |
| Potassium | 2874 mg | 61% | |
*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.
