Low Sodium Classic Tuna Casserole

Satisfy your craving for a comforting, hearty dish without the guilt with this Low Sodium Classic Tuna Casserole. Packed with wholesome ingredients, this lighter version of the beloved classic swaps out high-sodium staples for smart alternatives like low sodium chicken broth and unsalted butter, keeping the flavor intact while promoting heart health. Tender whole wheat egg noodles are coated in a creamy, herb-seasoned sauce made from scratch, loaded with protein-rich canned tuna, vibrant grated carrots, and sweet frozen peas. Topped with a golden, crunchy breadcrumb and Parmesan crust, this casserole is baked to bubbly perfection. Perfect for family dinners or easy meal prep, it’s a delicious and nutritious way to enjoy classic comfort food with a modern, health-conscious twist.

Nutriscore Rating: 75/100

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 yellow onion, chopped
• 2 stalks celery stalks, diced
• 2 medium carrots, grated
• 2 tablespoons unsalted butter
• 2 tablespoons all-purpose flour
• 2 cups low sodium chicken broth
• 1 cup low fat milk
• 0.25 teaspoon black pepper
• 0.5 teaspoon dried thyme
• 10 ounces canned tuna in water, drained
• 1 cup frozen peas
• 0.5 cup unseasoned breadcrumbs
• 0.25 cup Parmesan cheese, grated
• 2 tablespoons fresh parsley, chopped

Directions

Step 1

Preheat your oven to 375°F (190°C).

Step 2

Bring a large pot of unsalted water to a boil. Add the whole wheat egg noodles and cook for about 7-9 minutes, or until al dente. Drain and set aside.

Step 3

In a large skillet, heat the olive oil over medium heat. Add the chopped onion, diced celery, and grated carrots. Sauté for about 5 minutes until the vegetables are tender.

Step 4

Lower the heat and add the unsalted butter to the skillet. Once melted, stir in the flour and cook, stirring constantly for about 2 minutes to form a roux.

Step 5

Slowly whisk in the low sodium chicken broth and low fat milk. Continue stirring until the sauce thickens, around 5-7 minutes.

Step 6

Season the sauce with black pepper and dried thyme. Remove from heat and gently stir in the drained tuna and frozen peas.

Step 7

In a large mixing bowl, combine the cooked noodles with the tuna mixture, stirring gently to coat everything well.

Step 8

Transfer the mixture to a 9x13 inch baking dish, distributing it evenly.

Step 9

In a small bowl, mix together the breadcrumbs, grated Parmesan cheese, and chopped parsley.

Step 10

Sprinkle the breadcrumb mixture evenly over the top of the casserole.

Step 11

Bake in the preheated oven for 20 to 25 minutes, or until the casserole is bubbly and the topping is golden brown.

Step 12

Let it cool for about 5 minutes before serving. Enjoy!

Nutrition Facts

Serving size	(1843.8g)

Amount per serving	% Daily Value*
Calories	1849.3

Total Fat 71.0g	0%
Saturated Fat 26.3g	0%
Polyunsaturated Fat 2.7g
Cholesterol 262.1mg	0%
Sodium 2957.4mg	0%
Total Carbohydrate 179.9g	0%
Dietary Fiber 26.2g	0%
Total Sugars 39.3g
Protein 133.2g	0%

Vitamin D 350.8IU	0%
Calcium 832.2mg	0%
Iron 15.0mg	0%
Potassium 3074.6mg	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: 33.8%

Protein: 28.2%

Carbs: 38.0%