Clean Eating Tuna Casserole

Enjoy a wholesome and guilt-free comfort meal with this Clean Eating Tuna Casserole, a lighter twist on the classic dish that's perfect for health-conscious food lovers. Packed with protein-rich tuna, whole wheat pasta, nutrient-dense mushrooms, and vibrant frozen peas, this recipe delivers flavor and nutrition in every bite. A creamy sauce made from unsweetened almond milk, low-sodium broth, and a touch of nutritional yeast ensures a velvety texture without heavy cream or cheese. With just 15 minutes of prep and a quick bake, this casserole is a convenient, family-friendly dinner that's great for busy weeknights. Top it off with fresh parsley for a pop of freshness, and savor a cozy meal that’s as satisfying as it is nourishing. Perfect for those embracing clean eating or searching for a healthy casserole recipe!

Nutriscore Rating: 77/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 6

Ingredients

• 8 oz whole wheat pasta (elbow or penne)
• 2 cups canned tuna in water, drained
• 1.5 cups unsweetened almond milk
• 1 cup low-sodium chicken or vegetable broth
• 2 tbsp extra virgin olive oil
• 1 medium yellow onion, finely diced
• 2 cloves garlic cloves, minced
• 8 oz mushrooms, sliced
• 1 cup frozen peas
• 2 tbsp whole wheat flour (or gluten-free flour if needed)
• 1.5 tbsp nutritional yeast
• 2 tbsp fresh parsley, chopped (optional garnish)
• 1 tsp sea salt
• 0.5 tsp black pepper
• 0.5 tsp paprika

Directions

Step 1

Preheat the oven to 375°F (190°C). Grease a 9x13-inch casserole dish with a bit of olive oil or cooking spray, and set aside.

Step 2

Bring a large pot of salted water to a boil. Cook the whole wheat pasta according to package instructions until al dente. Drain and set aside.

Step 3

In a large skillet, heat olive oil over medium heat. Add the diced onion and cook for 3-4 minutes until softened. Add the minced garlic and sliced mushrooms, and sauté for an additional 5-6 minutes until the mushrooms release their moisture and are tender.

Step 4

Sprinkle the whole wheat flour over the sautéed vegetables and stir continuously for about 1 minute to cook out the raw flour taste.

Step 5

Gradually add the almond milk and broth to the skillet, whisking constantly to create a smooth sauce. Bring the mixture to a simmer and cook for 3-4 minutes until it thickens slightly.

Step 6

Stir in the nutritional yeast, sea salt, black pepper, and paprika. Taste and adjust seasoning as needed.

Step 7

Add the drained tuna, frozen peas, and cooked pasta to the skillet. Carefully mix everything together until evenly coated in the sauce.

Step 8

Transfer the mixture to the prepared casserole dish and spread it out evenly. Optional: sprinkle a light dusting of paprika on top for color.

Step 9

Bake in the preheated oven for 20-25 minutes, or until the casserole is bubbly and heated through.

Step 10

Remove from the oven and let rest for 5 minutes. Garnish with fresh parsley, if desired, before serving.

Nutrition Facts

Serving size	(1910.1g)

Amount per serving	% Daily Value*
Calories	1992.7

Total Fat 45.2g	0%
Saturated Fat 7.0g	0%
Polyunsaturated Fat 1.0g
Cholesterol 166.7mg	0%
Sodium 4106.2mg	0%
Total Carbohydrate 232.6g	0%
Dietary Fiber 32.2g	0%
Total Sugars 24.7g
Protein 181.9g	0%

Vitamin D 532.2IU	0%
Calcium 852.7mg	0%
Iron 19.4mg	0%
Potassium 3668.9mg	0%

*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.

Source of Calories

Fat: 19.7%

Protein: 35.2%

Carbs: 45.1%