Description
Healthy Tuna Pasta Bake is a nutritious and comforting casserole featuring whole wheat pasta, tender tuna, and a creamy Greek yogurt-based sauce with plenty of vegetables. It’s a wholesome twist on a classic favorite—perfect for weeknight dinners or meal prep.
Ingredients
- 8 oz whole wheat pasta (penne, fusilli, or macaroni)
- 2 cans (5 oz each) tuna in water, drained and flaked
- 1 cup chopped spinach
- 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 tbsp Dijon mustard (optional)
- 1 tsp dried oregano
- 1/2 cup grated reduced‑fat cheddar cheese
- 1/4 cup grated Parmesan cheese (optional)
- Salt and pepper, to taste
- 1 tbsp olive oil (for cooking)
Instructions
- Preheat oven to 375°F (190°C). Cook pasta according to package instructions; drain and set aside.
- In a skillet, heat olive oil over medium heat. Sauté onion, bell pepper, and garlic for 4–5 minutes until softened. Add spinach and cook 2–3 minutes until wilted. Season with salt, pepper, and oregano.
- In a bowl, whisk together Greek yogurt, milk, Dijon mustard, and cheddar until smooth. Season to taste.
- Combine cooked pasta, vegetable mixture, flaked tuna, and sauce in a large bowl; mix gently to coat.
- Transfer mixture to a greased 9×9 baking dish. Sprinkle Parmesan and extra cheddar on top if desired.
- Bake for 20–25 minutes until cheese is melted and sauce is bubbling.
- Let cool slightly, then serve. Garnish with parsley if desired.
Notes
- Add veggies like mushrooms, zucchini, or peas for more color and nutrients.
- Spice it up with red pepper flakes or diced jalapeños.
- Substitute tuna with chicken, salmon, or chickpeas for variation.
- Use gluten-free pasta or cauliflower rice for a low-carb version.
- Make ahead by assembling and refrigerating for up to 24 hours before baking.
Nutrition
- Serving Size: 1/4 of recipe
- Calories: 380
- Sugar: 6g
- Sodium: 450mg
- Fat: 10g
- Saturated Fat: 4g
- Unsaturated Fat: 5g
- Trans Fat: 0g
- Carbohydrates: 45g
- Fiber: 6g
- Protein: 28g
- Cholesterol: 45mg
