Heart-Healthy Classic Tuna Casserole

Rediscover comfort food with a nutritious twist in this Heart-Healthy Classic Tuna Casserole. This wholesome recipe swaps out heavy ingredients for better-for-you alternatives like whole wheat egg noodles, low-fat milk, and olive oil, making it a lighter yet satisfying option. Packed with protein-rich tuna, vibrant baby spinach, and sweet peas, this casserole is loaded with nutrients and flavor in every bite. The creamy, homemade sauce comes together with aromatic garlic, onion, and a touch of thyme, giving it a savory depth. A crispy topping of whole wheat bread crumbs and Parmesan cheese adds the perfect crunch without piling on unnecessary calories. Ready in under an hour and designed for six servings, this easy-to-make dish is perfect for busy weeknights or meal prep. Enjoy a healthier take on a classic comfort food with this heart-smart casserole that'll leave everyone craving seconds!

Nutriscore Rating: 78/100

Prep Time:20 mins

Cook Time:30 mins

Total Time:50 mins

Servings: 6

Ingredients

• 8 ounces whole wheat egg noodles
• 2 tablespoons olive oil
• 1 medium, chopped onion
• 2 cloves, minced garlic
• 2 stalks, sliced celery
• 3 cups baby spinach
• 1 cup low-sodium vegetable broth
• 1.5 cups low-fat milk
• 3 tablespoons all-purpose flour
• 2 5-ounce cans, drained canned tuna in water
• 1 cup frozen peas
• 0.5 cup low-sodium whole wheat bread crumbs
• 0.25 cup grated Parmesan cheese
• 0.5 teaspoon black pepper
• 0.5 teaspoon dried thyme

Directions

Step 1

Preheat your oven to 375°F (190°C).

Step 2

Cook the whole wheat egg noodles according to package instructions until al dente, then drain and set aside.

Step 3

In a large skillet over medium heat, add olive oil. Once hot, add the chopped onion and sauté for 3-4 minutes until translucent.

Step 4

Add the minced garlic and sliced celery to the onion and cook for an additional 2 minutes, stirring frequently.

Step 5

Stir in the baby spinach and cook until wilted, about 2 minutes.

Step 6

Sprinkle the flour over the sautéed vegetables and stir for about 1 minute until the flour is incorporated.

Step 7

Gradually whisk in the vegetable broth and milk, cooking and stirring until the mixture starts to thicken, about 4-5 minutes.

Step 8

Add the drained tuna, frozen peas, black pepper, and dried thyme into the skillet, then mix until everything is well combined and heated through.

Step 9

Combine the cooked noodles with the tuna mixture, then transfer into a lightly greased 9x13-inch baking dish.

Step 10

In a small bowl, mix together bread crumbs and Parmesan cheese, then sprinkle evenly over the casserole.

Step 11

Bake in the preheated oven for 20 minutes or until the top is golden brown and the casserole is bubbling.

Step 12

Allow to cool slightly before serving, and enjoy your heart-healthy tuna casserole!

Nutrition Facts

Serving size	(1682.8g)

Amount per serving	% Daily Value*
Calories	1760.9

Total Fat 52.2g	0%
Saturated Fat 15.4g	0%
Polyunsaturated Fat 2.7g
Cholesterol 206.3mg	0%
Sodium 1445.3mg	0%
Total Carbohydrate 199.7g	0%
Dietary Fiber 28.1g	0%
Total Sugars 41.4g
Protein 134.2g	0%

Vitamin D 268.2IU	0%
Calcium 1003.2mg	0%
Iron 15.8mg	0%
Potassium 1994.1mg	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: 26.0%

Protein: 29.7%

Carbs: 44.2%