Healthy Tuna Casserole
Cheesy and loaded with comforting flavor, this Healthy Tuna Casserole gives an old-school favorite a nourishing upgrade! Whole-grain pasta and flaky tuna are tucked into a homemade cheddar sauce with plenty of veggies, then finished with cauliflower “breadcrumbs” that turn golden and crisp under the broiler.
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As a dietitian, I love how many bases this casserole covers in one dish. Tuna and cheese provide satisfying protein, while whole-grain pasta and four cups of vegetables bring fiber and staying power. And there’s no canned soup here! A simple milk-based sauce creates that familiar creaminess with everyday ingredients.
This dish takes me straight back to childhood. Tuna casserole was the kind of dinner that warmed up the entire kitchen… and somehow tasted even better when it was cold and blustery outside. My version still delivers what I loved most as a kid: tender pasta and lots of cheese in every scoop! But I have to say, the cauliflower topping may be my favorite addition. Mixed with Parmesan and cheddar, it bakes into a savory, lightly crunchy layer that gives classic breadcrumbs some serious competition. (Feel free to swap in panko or standard breadcrumbs!)
Why this casserole belongs on repeat
- A complete meal in one pan: You get protein, veggies, and whole grains in every comforting serving.
- No canned soup needed: A quick homemade cheddar sauce makes everything rich and velvety.
- The topping is a winner: Riced cauliflower and two kinds of cheese bake into a flavorful golden crust. Don’t skip the quick broil!
- Make it ahead: Assemble the casserole in advance and refrigerate, then bake when you’re ready to eat.
I typically use frozen mixed vegetables with carrots, corn, peas, and green beans, then add lima beans separately. If lima beans are playing hard to get, just swap in another cup of mixed vegetables or frozen peas. And while 2% milk makes the richest sauce, 1% milk works too (the finished consistency will just be slightly lighter).
Serve it bubbling from the oven with a sprinkle of parsley or chives, then scoop generously. This is weeknight comfort food at its best!
More comfort foods to curl up with
If this tuna casserole hits the spot, try my Butternut Squash Mac and Cheese, hearty Skillet Shepherd’s Pie or Shepherd’s Pie-Stuffed Sweet Potatoes, Taco Casserole, veggie-packed Pizza Casserole and Meatball Spinach and Parmesan. They’re exactly what I want on the table when the temperature drops and everyone arrives hungry!
Love giving tuna a fresh twist, try my Creamy Tuna Salad or these colorful Bell Pepper Tuna Melts next.
Healthy Tuna Casserole
Ingredients
- 12 oz whole-grain dried rotini pasta
- 4 cups frozen mixed vegetables—carrots, corn, peas, green beans, lima beans
- 2 (5-ounce) cans chunk white albacore tuna in water, drained well (4 oz each once drained)
For the sauce
- 1 tablespoon extra-virgin olive oil
- 1 tablespoon butter
- 3 tablespoons flour
- 3 cups 2% low-fat cow’s milk
- 2 tablespoons dried minced onion
- 1 teaspoon onion powder
- ½ teaspoon garlic powder
- ½ teaspoon kosher salt
- Freshly ground black pepper
- 1 cup reduced-fat shredded sharp cheddar cheese
- 2 tablespoons grated Parmesan
Cauliflower “breadcrumbs”
- 1 cup cooked riced cauliflower
- 2 tablespoons grated Parmesan
- ½ cup reduced-fat shredded sharp cheddar cheese
- Optional garnish: chopped fresh parsley or chives
Instructions
- Cook the pasta until al dente. Add the frozen vegetables to a colander and pour the pasta over the vegetables to drain and defrost. Set aside.
- Heat the olive oil and butter in a large saucepan over medium heat. Whisk in flour. Cook for 1 minute, whisking constantly. Gradually whisk in 3 cups of milk, 3 tablespoons of Pampered Chef Onion Blend, and freshly ground black pepper. Cook, stirring frequently for 3 to 4 minutes until thickened. Whisk in 1 cup of sharp cheddar cheese and 2 tablespoons grated Parmesan. Remove from heat.
- Preheat the oven to 400˚. Liberally coat a 9×13-inch casserole pan with olive oil spray. Add the cooked pasta and defrosted vegetables to the casserole dish. Add the drained tuna and mix well until combined. Drizzle the creamy sauce over the top. Using a rubber spatula gently mix until the sauce is well incorporated and then spread the mixture to create an even layer in the pan.
- In a small bowl combine riced cauliflower, Parmesan and grated cheddar cheese. Sprinkle all over the casserole.
- Bake in oven for 18 to 20 minutes or until the cheese sauce is bubbling. Finish under the broiler for 1 to 2 minutes to create a crispy crust, watching closely to prevent the cheese from burning. Add optional garnishes and serve immediately.
