Description
This Healthy Tuna Noodle Casserole is a lighter, nutritious twist on the comforting classic. It’s made with whole wheat noodles, lean tuna, creamy Greek yogurt, and a blend of colorful vegetables like peas and carrots all baked to golden perfection. With smart ingredient swaps and minimal prep, this dish is perfect for cozy weeknight dinners, meal prep, or feeding a hungry crowd without sacrificing flavor or balance.
Ingredients
Core Ingredients
2 cups whole wheat egg noodles (uncooked)
2 cans (5 oz each) tuna in water, drained
1 cup plain Greek yogurt
½ cup low-fat milk or unsweetened almond milk
1 cup frozen peas and carrots, thawed
½ cup frozen peas (additional)
½ cup shredded sharp cheddar cheese
¼ teaspoon garlic powder
Salt and pepper, to taste
⅓ cup whole grain breadcrumbs
Optional Additions
1 cup chopped spinach or kale
½ cup sautéed mushrooms, celery, or bell peppers
½ cup cooked white beans or cottage cheese
1 teaspoon Dijon mustard or lemon zest
Instructions
-
Cook the Noodles
Boil the noodles in salted water just until al dente, about 6–7 minutes. Drain and rinse with cool water to stop the cooking process. -
Sauté the Veggies
In a non-stick skillet, lightly sauté any fresh vegetables (like mushrooms or bell peppers) in a small amount of olive oil or broth until softened. Skip this step if only using thawed frozen peas and carrots. -
Make the Sauce
In a mixing bowl, whisk together Greek yogurt, milk, shredded cheese, garlic powder, salt, and pepper. Stir in Dijon mustard or lemon juice if using. The sauce should be creamy and pourable. -
Combine Everything
In a large bowl, gently combine cooked noodles, tuna, peas, carrots, any sautéed veggies, and the prepared sauce. Stir until everything is evenly coated. -
Assemble and Bake
Transfer the mixture to a lightly greased 9×13-inch baking dish. Sprinkle breadcrumbs and a little extra cheese on top. Bake at 375°F (190°C) for 20–25 minutes, or until the top is golden and the casserole is bubbling. Broil for 2–3 minutes at the end for a crispy topping.
Notes
For extra protein, stir in white beans or cottage cheese.
Use chickpea or brown rice pasta and gluten-free breadcrumbs for a gluten-free version.
To make it dairy-free, sub in unsweetened plant-based yogurt and cheese.
This casserole holds up great for meal prep portion it out for easy lunches.
Add lemon zest or fresh herbs like parsley for brightness.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Category: Dinner
- Method: Baked
- Cuisine: American
Nutrition
- Serving Size: 1 serving
- Calories: 310
- Sugar: 5g
- Sodium: 480mg
- Fat: 9g
- Saturated Fat: 3g
- Unsaturated Fat: 5g
- Carbohydrates: 32g
- Fiber: 4g
- Protein: 25g
- Cholesterol: 35mg
Keywords: healthy tuna casserole, greek yogurt tuna bake, light tuna noodle casserole, whole wheat noodle casserole, tuna pasta bake, creamy tuna casserole, easy dinner, high protein casserole