Healthy Tuna Pasta Bake

Healthy Tuna Pasta Bake is a wholesome, comforting dish that brings together the richness of tuna, whole wheat pasta, and a lighter cheese sauce. This version of the classic tuna pasta bake is full of flavor but with a healthier twist, using nutritious ingredients like Greek yogurt, whole wheat pasta, and plenty of vegetables. It’s the perfect meal for a cozy dinner or meal prep for the week!

Why You’ll Love This Recipe

What I love about this Healthy Tuna Pasta Bake is how it combines all the classic flavors of a tuna pasta bake but with a much lighter, healthier twist. The creamy texture of the sauce comes from Greek yogurt instead of heavy cream, and whole wheat pasta gives it an extra boost of fiber. The addition of vegetables like spinach and bell peppers makes it a nutrient-packed, satisfying dish that’s full of flavor but not heavy. Plus, it’s easy to prepare and great for leftovers!

Ingredients

• 8 oz whole wheat pasta (penne, fusilli, or macaroni)

• 2 cans (5 oz each) tuna in water, drained and flaked

• 1 cup spinach, chopped

• 1 bell pepper, diced

• 1 small onion, chopped

• 2 cloves garlic, minced

• 1 cup Greek yogurt (low-fat or full-fat)

• 1/2 cup low-fat milk

• 1 tablespoon Dijon mustard (optional)

• 1 teaspoon dried oregano

• 1/2 cup grated reduced-fat cheddar cheese (or any cheese of choice)

• 1/4 cup grated Parmesan cheese (optional)

• Salt and pepper, to taste

• 1 tablespoon olive oil (for cooking)

(Here’s a tip: Check out the full list of ingredients and measurements in the recipe card below.)

Directions

1. Cook the Pasta:

• Preheat the oven to 375°F (190°C).

• Cook the whole wheat pasta according to package instructions, then drain and set aside.

2. Sauté the Vegetables:

• In a large skillet, heat the olive oil over medium heat. Add the chopped onion, bell pepper, and garlic. Sauté for 4-5 minutes, or until the vegetables soften.

• Add the spinach and cook for another 2-3 minutes, or until it wilts. Season with salt, pepper, and dried oregano.

3. Make the Sauce:

• In a mixing bowl, combine the Greek yogurt, low-fat milk, and Dijon mustard (if using). Whisk until smooth and creamy.

• Stir in the grated cheddar cheese and season with salt and pepper to taste. You can also add a little more milk if the sauce seems too thick.

4. Assemble the Bake:

• In a large mixing bowl, combine the cooked pasta, sautéed vegetables, flaked tuna, and sauce. Stir everything together gently to coat the pasta and vegetables evenly with the sauce.

5. Bake:

• Transfer the pasta mixture into a greased 9×9-inch baking dish or a similar-sized ovenproof dish.

• Sprinkle the grated Parmesan cheese (if using) and any extra cheddar cheese on top.

• Bake in the preheated oven for 20-25 minutes, or until the top is golden and the sauce is bubbling.

6. Serve:

• Let the pasta bake cool for a few minutes before serving. Garnish with fresh herbs like parsley or a sprinkle of extra cheese if desired.

Servings and Timing

This recipe serves about 4 people. It takes about 10 minutes to prep, 20-25 minutes to bake, and a total of around 35-40 minutes from start to finish.

Variations

• Add More Veggies: I can add other vegetables like mushrooms, zucchini, or peas to the bake for extra flavor and nutrition.

• Spicy Kick: If I like a bit of heat, I can sprinkle some red pepper flakes on top or add a chopped jalapeño to the veggie mix.

• Tuna Alternatives: If I prefer a different protein, I can substitute the tuna with grilled chicken, salmon, or even chickpeas for a vegetarian option.

• Low-Carb Version: For a low-carb version, I can substitute the pasta with zucchini noodles or cauliflower florets to keep it light but still hearty.

Storage/Reheating

Leftover Healthy Tuna Pasta Bake can be stored in an airtight container in the refrigerator for up to 3 days. To reheat, I can microwave individual portions or place the whole dish in the oven at 350°F (175°C) for about 10-15 minutes until heated through.

FAQs

Can I make this dish ahead of time?

Yes! I can assemble the entire dish ahead of time, cover it with plastic wrap, and store it in the refrigerator for up to 24 hours. When ready to bake, just pop it in the oven and bake as usual. If it’s been refrigerated, I might need to bake it for a few extra minutes.

Can I use regular pasta instead of whole wheat?

Yes, I can use regular pasta if I prefer, but whole wheat pasta adds extra fiber and nutrients. You can also try gluten-free pasta if needed.

Can I use frozen spinach instead of fresh?

Yes, frozen spinach works well here! Just make sure to thaw and drain it thoroughly before adding it to the skillet.

Can I use a different type of cheese?

Absolutely! I can use any cheese I like, such as mozzarella, gouda, or even a dairy-free cheese if I need a dairy-free version. Just keep in mind that different cheeses may change the flavor profile a bit.

Can I freeze this dish?

Yes, I can freeze the Healthy Tuna Pasta Bake! Simply assemble it, cover it tightly with plastic wrap and foil, and store it in the freezer for up to 3 months. When ready to serve, thaw it overnight in the fridge and bake as usual.

Conclusion

Healthy Tuna Pasta Bake is the perfect balance of comfort and nutrition. It’s packed with protein, veggies, and whole grains, making it a hearty yet wholesome meal. Whether I’m looking for a quick dinner, meal prep for the week, or a satisfying dish for the whole family, this tuna pasta bake is always a winner. With its creamy sauce and flavorful ingredients, it’s a dish everyone will love, without the extra calories!