Healthy High-Protein Tuna Noodle Casserole Recipe

Makes: 6 Servings
Per Serving: 45g Protein | 375 Cal

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When the weather gets a bit chillier, you probably start to crave warm, cozy, comforting dishes. Dishes that—traditionally—have a reputation for being heavier and a bit less healthy than what you eat at other times of the year. Casseroles, in particular, take a lot of flack, but it is possible to make a healthy, wholesome, nourishing casserole that’s super cozy, but also totally macro-friendly. My high-protein tuna casserole recipe fits the bill.

Warm, creamy, cheesy, and super nostalgic, this updated take on classic comfort food includes Greek yogurt, cottage cheese, and high-protein pasta. Let’s just say, it’s on repeat in our house for good reason.

Why You’ll Love This High-Protein Tuna Noodle Casserole Recipe

• Creamy without any heavy cream: Many casseroles rely on canned soup, mayo, heavy cream, cream cheese, and the like, but this casserole is creamy from a protein-rich sauce made from Greek yogurt and blended sour cream.

• Packed with tons of protein: Each serving of this cozy casserole packs in 45g of protein for a meal that’ll stick with you.

• Great for the whole family: Because this is a healthy meal in disguise, it’s a great choice for all kinds of eaters.

• Good for meal prepping: Casseroles are always a good choice for meal prep because they reheat so well. This one is no exception.

Ingredients

• 3 (5 oz) cans of tuna in water, drained (I used SafeCatch)

• 8 oz high-protein pasta (I love Kaizen!)

• 1 cup low-fat cottage cheese

• ½ cup plain nonfat Greek yogurt

• ½ cup low-sodium vegetable or chicken broth

• 1 tablespoon cornstarch

• ¼ cup reduced-fat shredded cheddar

• ¼ cup light mozzarella

• 6 oz sautéed mushrooms, finely chopped (fresh or frozen both work!)

• 1 small onion, diced

• 1 stalk celery, finely chopped

• 1 cup frozen peas

• ½ teaspoon garlic powder

• ½ teaspoon onion powder

• ½ teaspoon salt (adjust to taste)

• ¼ teaspoon black pepper

• 1 teaspoon Dijon mustard

• Optional: ½ cup condensed cream of mushroom soup (Trader Joe’s makes a great one!)
  

Topping

• ½ cup panko breadcrumbs

• ¼ cup grated Parmesan cheese

• ¼ cup shredded cheddar

• ¼ cup shredded mozzarella

• Light mist of olive oil spray
  

Instructions

1. Preheat the oven and prep the casserole dish: Preheat the oven to 375 degrees F. Lightly grease a 9x13 casserole dish and set it aside.

2. Cook the pasta: Bring a large pot of water to a boil and cook until just al dente (according to package directions). The pasta will finish cooking in the oven, so you don’t want to overcook it. Drain the pasta well and set it aside.

3. Cook the veggies: Spray a large skillet with a little bit of cooking spray and add the onion, celery, and mushrooms. Sauté over medium heat, stirring occasionally, for about 5 minutes or until the veggies have softened. Season with a little bit of salt and black pepper. Turn off the heat.

4. Make the creamy sauce: Add the cottage cheese, Greek yogurt, chicken or vegetable broth, cornstarch, garlic powder, onion powder, Dijon mustard, salt, pepper, and cream of mushroom soup (if you’re using it) to a food processor or high-speed blender. Blend well until smooth and creamy.

5. Make your casserole: Add the frozen peas, blended sauce, cooked pasta, and tuna to the skillet with the veggies. Stir in ¼ cup of cheddar cheese and ¼ cup of mozzarella cheese.

6. Transfer to the casserole dish: Pour the tuna casserole mixture into the prepared baking dish and sprinkle the rest of the cheese, panko, and Parmesan on top. Lightly spray the top of the casserole with olive oil spray.

7. Bake the casserole: Transfer the casserole dish to the preheated oven and bake uncovered for about 25-30 minutes, until golden brown and bubbly. If you’d like a crispy top, broil for about 1-2 minutes at the end of the bake.

8. Rest, then serve: Remove the casserole from the oven and let it rest for about 5-10 minutes to allow the sauce to thicken up (and the casserole to cool slightly). If you’d like, sprinkle with chopped fresh dill or fresh parsley and serve. Enjoy!

Nutrition Info (Per Serving - Makes 6 Servings)

• Calories: 375

• Protein: 45g

• Carbs: 27g

• Fat: 10g

Swaps & Substitutions

• Add some extra crunch: Sprinkle some crushed potato chips or crispy chickpeas and add them to the topping for an extra crunchy topping.

• Use a different protein: Instead of canned tuna, try using shredded chicken, ground turkey, flaked salmon, or whatever else you like.

• Make a gluten-free version: If you have dietary restrictions and can’t tolerate gluten, swap out the pasta for a gluten-free high-protein pasta and use gluten-free panko breadcrumbs. If you’re using the condensed soup, make sure to take a look at the label and ensure it’s gluten-free.

• Add extra veggies: Add broccoli, spinach, kale, green beans, or carrots to this dish for added fiber and other nutrients (plus it’ll add more flavor!).

Storage & Heating Tips

• In the fridge: Store leftover tuna casserole in an airtight container in the fridge for up to 4 days.

• In the freezer: Divide into portions, store in airtight containers, and freeze. When you’re ready to eat, thaw the portion of the casserole in the fridge overnight and then gently reheat.

• To reheat: Gently reheat portions in the oven or microwave until warmed through. If you’re warming your casserole in the oven, warm at 350 degrees F for about 10-15 minutes (you’ll get a crunchier topping than you will in the microwave).

FAQs

• Can this tuna casserole recipe be made in advance?

  It sure can! I’d recommend assembling the casserole, but leaving off the topping. Pop the casserole in the fridge (covered tightly) overnight, then add the topping right before baking. Otherwise it’ll get soggy while sitting.

• What can I use in place of the cottage cheese?

  I highly prefer cottage cottage cheese, but if you don’t have any on hand, you can use ricotta instead. 

• What kind of pasta should I use in this hearty casserole recipe?

  I love using high-protein bean or lentil-based pasta. Use something like Kaizen, Banza, or Barilla Protein+. If you’re not as concerned about the protein content of your casserole, you can, of course, substitute regular pasta in your favorite shape or egg noodles (like an old-fashioned tuna casserole) instead. Gluten-free? No problem! Just use gluten-free protein pasta.

Whether you’re cooking a weeknight dinner for your family, prepping healthy meals to last the week, or making a wholesome and healthy dish for a friend, this casserole is a winner. Creamy, cozy, and super satisfying, it’s a casserole that actually helps you hit your macro goals.

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Tuna Casserole

Yield: 6

Author: Ashley aka The Protein Snack Queen

My healthy high-protein tuna casserole recipe is a wholesome, nourishing twist on a comfort food classic. Packed with protein, made without condensed soups, and great for meal prepping, it’s a casserole that’s gotten a major upgrade.

Ingredients

• 3 (5 oz) cans of tuna in water, drained (I used SafeCatch)
• 8 oz high-protein pasta (I love Kaizen!)
• 1 cup low-fat cottage cheese
• ½ cup plain nonfat Greek yogurt
• ½ cup low-sodium vegetable or chicken broth
• 1 tablespoon cornstarch
• ¼ cup reduced-fat shredded cheddar
• ¼ cup light mozzarella
• 6 oz sautéed mushrooms, finely chopped (fresh or frozen both work!)
• 1 small onion, diced
• 1 stalk celery, finely chopped
• 1 cup frozen peas
• ½ teaspoon garlic powder
• ½ teaspoon onion powder
• ½ teaspoon salt (adjust to taste)
• ¼ teaspoon black pepper
• 1 teaspoon Dijon mustard
• Optional: ½ cup condensed cream of mushroom soup (Trader Joe’s makes a great one!)

Topping

• ½ cup panko breadcrumbs
• ¼ cup grated Parmesan cheese
• ¼ cup shredded cheddar
• ¼ cup shredded mozzarella
• Light mist of olive oil spray

Instructions

1. Preheat the oven and prep the casserole dish: Preheat the oven to 375 degrees F. Lightly grease a 9x13 casserole dish and set it aside.
2. Cook the pasta: Bring a large pot of water to a boil and cook until just al dente (according to package directions). The pasta will finish cooking in the oven, so you don’t want to overcook it. Drain the pasta well and set it aside.
3. Cook the veggies: Spray a large skillet with a little bit of cooking spray and add the onion, celery, and mushrooms. Sauté over medium heat, stirring occasionally, for about 5 minutes or until the veggies have softened. Season with a little bit of salt and black pepper. Turn off the heat.
4. Make the creamy sauce: Add the cottage cheese, Greek yogurt, chicken or vegetable broth, cornstarch, garlic powder, onion powder, Dijon mustard, salt, pepper, and cream of mushroom soup (if you’re using it) to a food processor or high-speed blender. Blend well until smooth and creamy.
5. Make your casserole: Add the frozen peas, blended sauce, cooked pasta, and tuna to the skillet with the veggies. Stir in ¼ cup of cheddar cheese and ¼ cup of mozzarella cheese.
6. Transfer to the casserole dish: Pour the tuna casserole mixture into the prepared baking dish and sprinkle the rest of the cheese, panko, and Parmesan on top. Lightly spray the top of the casserole with olive oil spray.
7. Bake the casserole: Transfer the casserole dish to the preheated oven and bake uncovered for about 25-30 minutes, until golden brown and bubbly. If you’d like a crispy top, broil for about 1-2 minutes at the end of the bake.
8. Rest, then serve: Remove the casserole from the oven and let it rest for about 5-10 minutes to allow the sauce to thicken up (and the casserole to cool slightly). If you’d like, sprinkle with chopped fresh dill or fresh parsley and serve. Enjoy!

Nutrition Facts

Calories

375

Fat

10 g

Carbs

27 g

Protein

45 g