Low Sodium Classic Tuna Casserole
Savor the comforting flavors of this Low Sodium Classic Tuna Casserole—a lighter, heart-healthy twist on the traditional favorite! This easy-to-make recipe features whole wheat egg noodles paired with tender vegetables like onion, celery, and carrots, all coated in a creamy, low-sodium sauce made from chicken broth and low-fat milk. Protein-rich canned tuna and vibrant peas add depth to every bite, while a toasted topping of Parmesan breadcrumbs and fresh parsley delivers irresistible texture. Perfect for busy weeknights, this satisfying dish is ready in under an hour and serves six. Whether you're watching your sodium intake or simply craving a wholesome casserole, this recipe strikes the perfect balance between comfort and nutrition.
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Recipe Information
Ingredients
- 8 ounces whole wheat egg noodles
- 2 tablespoons olive oil
- 1 medium yellow onion, chopped
- 2 stalks celery stalks, diced
- 2 medium carrots, grated
- 2 tablespoons unsalted butter
- 2 tablespoons all-purpose flour
- 2 cups low sodium chicken broth
- 1 cup low fat milk
- 0.25 teaspoon black pepper
- 0.5 teaspoon dried thyme
- 10 ounces canned tuna in water, drained
- 1 cup frozen peas
- 0.5 cup unseasoned breadcrumbs
- 0.25 cup Parmesan cheese, grated
- 2 tablespoons fresh parsley, chopped
Instructions
Preheat your oven to 375°F (190°C).
Bring a large pot of unsalted water to a boil. Add the whole wheat egg noodles and cook for about 7-9 minutes, or until al dente. Drain and set aside.
In a large skillet, heat the olive oil over medium heat. Add the chopped onion, diced celery, and grated carrots. Sauté for about 5 minutes until the vegetables are tender.
Lower the heat and add the unsalted butter to the skillet. Once melted, stir in the flour and cook, stirring constantly for about 2 minutes to form a roux.
Slowly whisk in the low sodium chicken broth and low fat milk. Continue stirring until the sauce thickens, around 5-7 minutes.
Season the sauce with black pepper and dried thyme. Remove from heat and gently stir in the drained tuna and frozen peas.
In a large mixing bowl, combine the cooked noodles with the tuna mixture, stirring gently to coat everything well.
Transfer the mixture to a 9x13 inch baking dish, distributing it evenly.
In a small bowl, mix together the breadcrumbs, grated Parmesan cheese, and chopped parsley.
Sprinkle the breadcrumb mixture evenly over the top of the casserole.
Bake in the preheated oven for 20 to 25 minutes, or until the casserole is bubbly and the topping is golden brown.
Let it cool for about 5 minutes before serving. Enjoy!
Nutrition Facts
Calories |
1849 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 71.0 g | 91% | |
| Saturated Fat | 26.3 g | 132% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 262 mg | 87% | |
| Sodium | 2957 mg | 129% | |
| Total Carbohydrate | 179.9 g | 65% | |
| Dietary Fiber | 26.2 g | 94% | |
| Total Sugars | 39.3 g | ||
| Protein | 133.2 g | 266% | |
| Vitamin D | 8.8 mcg | 44% | |
| Calcium | 832 mg | 64% | |
| Iron | 15.0 mg | 83% | |
| Potassium | 3075 mg | 65% | |
*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.
