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Photo:Alexandra Shytsman
Alexandra Shytsman
Active Time:10 minsTotal Time:40 minsServings:6Jump to Nutrition Facts
Active Time:10 minsTotal Time:40 minsServings:6
Active Time:10 mins
Active Time:
10 mins
Total Time:40 mins
Total Time:
40 mins
Servings:6
Servings:
6
Jump to Nutrition Facts
Jump to recipe
Can I Make Tuna Casserole Ahead?
Is Tuna Casserole Healthy?
Tuna casserole is a comfort-food favorite that’s easy and affordable to make if you’re feeding a crowd, but is it healthy? It can be a well-balanced meal if you know what to look for and what to add to it.
Opt for Whole Wheat
Both egg noodles and breadcrumbs are available in whole-wheat varieties, and you should opt for them if you can. Whole-wheat noodles and breadcrumbs boost fiber.Fiber-rich foodsfill you up faster and keep you satisfied longer, which can help you lose weight. Plus, we like the mildly nutty flavor of whole-wheat pasta and breadcrumbs and find that it works well in full-flavored dishes like tuna casserole.
Add Veggies
Bulk up your tuna casserole with veggies! In this recipe, we add frozen peas to the mix. Technically legumes, peas are a good source of nutrients including vegetable protein and fiber. You can’t go wrong with adding more fiber with its manyhealth benefits. Frozen peas are convenient, too, and require little to no prep work. Just open the bag, rinse to thaw, and you’re ready to go.
Pick the Right Tuna
The star of tuna noodle casserole is, of course, the tuna. We use chunk light tuna packed in water in this recipe, but you can use any tuna you wish. Chunk light tuna is a good economical choice that adds a good amount of protein to the casserole without adding extra fat and calories. If you are watching your sodium intake, you can opt for no-salt-added tuna toreduce the sodiumin the dish.
Cook Mode(Keep screen awake)Ingredients12ouncesegg noodles, preferably whole-wheat2(11 ounce) canscondensed cream of mushroom soup3(5 ounce) canswater-packed chunk light tuna, drained and flaked1mediumonion, finely chopped1cupfrozen green peas, rinsed under cold running water1cupplain dry breadcrumbs, preferably whole-wheat1cupshredded Cheddar cheese
Cook Mode(Keep screen awake)
Ingredients
12ouncesegg noodles, preferably whole-wheat
2(11 ounce) canscondensed cream of mushroom soup
3(5 ounce) canswater-packed chunk light tuna, drained and flaked
1mediumonion, finely chopped
1cupfrozen green peas, rinsed under cold running water
1cupplain dry breadcrumbs, preferably whole-wheat
1cupshredded Cheddar cheese
Directions
Cook noodles in the pot of boiling water according to package instructions. Drain and rinse under cold running water. Transfer to a large bowl.
Add mushroom soup, tuna, onion and peas to the noodles; stir until combined. Scrape the mixture into the prepared baking dish. Combine breadcrumbs and cheese in a medium bowl; sprinkle over the casserole.
Bake until bubbly and lightly browned, 20 to 25 minutes.
Originally appeared: EatingWell Magazine, March 2021; updated October 2022
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Nutrition Facts(per serving)474Calories12gFat61gCarbs30gProtein
Nutrition Facts(per serving)
- Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.
