Low Fat Tuna Casserole
Creamy, comforting, and surprisingly light, this Low Fat Tuna Casserole is the ultimate guilt-free twist on a classic comfort food. Packed with wholesome ingredients like protein-rich canned tuna, whole wheat egg noodles, and vibrant green peas, it’s a nutrient-dense dish that doesn't skimp on flavor. A luscious blend of low-fat cream of mushroom soup and non-fat Greek yogurt creates a velvety base, while a hint of Italian seasoning, garlic, and onion powder elevates this cozy casserole to new heights. Topped with gooey low-fat cheddar cheese and a crispy layer of golden panko breadcrumbs, this baked dish offers satisfying crunch and creaminess in every forkful. Ready in just 40 minutes and perfect for weeknight dinners or meal prep, this healthier tuna casserole is sure to please the whole family while keeping your low-fat goals in check.
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Recipe Information
Ingredients
- 8 ounces whole wheat egg noodles
- 1 cup frozen green peas
- 2 5-ounce cans canned chunk light tuna in water (drained)
- 1 10.5-ounce can low-fat cream of mushroom soup
- 0.5 cup plain, non-fat Greek yogurt
- 1 cup low-fat shredded cheddar cheese
- 1 teaspoon dried Italian seasoning
- 0.5 teaspoon garlic powder
- 0.5 teaspoon onion powder
- 0.5 cup panko breadcrumbs
- 1 as needed olive oil cooking spray
Instructions
Preheat your oven to 375°F (190°C). Lightly grease a 9x13-inch casserole dish with olive oil cooking spray and set aside.
Cook the whole wheat egg noodles as per the package instructions. During the last 2 minutes of cooking, add the frozen green peas to the boiling pot. Drain noodles and peas, then set them aside.
In a large mixing bowl, combine the drained tuna, cream of mushroom soup, Greek yogurt, ¾ cup of the shredded cheddar cheese, Italian seasoning, garlic powder, and onion powder. Mix thoroughly.
Add the cooked noodles and peas to the bowl, and carefully stir until the noodles are evenly coated with the mixture.
Transfer the tuna mixture to the prepared casserole dish, spreading it out into an even layer.
Sprinkle the remaining ¼ cup of shredded cheddar cheese over the top, followed by an even layer of panko breadcrumbs.
Lightly spray the top with olive oil cooking spray to help the breadcrumbs crisp up during baking.
Bake in the preheated oven for 20-25 minutes, or until the casserole is bubbling and the top is golden brown.
Remove the dish from the oven and let it cool for 5 minutes before serving.
Nutrition Facts
Calories |
1414 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 21.2 g | 27% | |
| Saturated Fat | 9.2 g | 46% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 218 mg | 73% | |
| Sodium | 3586 mg | 156% | |
| Total Carbohydrate | 139.1 g | 51% | |
| Dietary Fiber | 20.1 g | 72% | |
| Total Sugars | 18.2 g | ||
| Protein | 153.8 g | 308% | |
| Vitamin D | 5.7 mcg | 28% | |
| Calcium | 1083 mg | 83% | |
| Iron | 9.9 mg | 55% | |
| Potassium | 1907 mg | 41% | |
*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.
