Best 3 Clean Eating Tuna Casserole Recipes

Indulge in a culinary symphony of flavors with our Clean Eating Tuna Casserole, a delectable dish that harmonizes health and taste. This casserole is a symphony of wholesome ingredients, featuring wild-caught tuna, non-GMO vegetables, and a creamy sauce crafted from Greek yogurt and almond milk. It's a symphony of flavors, textures, and nutrients, sure to delight your palate and nourish your body.

Our Clean Eating Tuna Casserole is a symphony of three tantalizing variations. The Classic Clean Eating Tuna Casserole is a culinary tribute to tradition, featuring a medley of tuna, peas, carrots, celery, and a velvety sauce. The Mediterranean Clean Eating Tuna Casserole is an ode to vibrant flavors, infused with sun-dried tomatoes, Kalamata olives, and feta cheese. The Spicy Clean Eating Tuna Casserole is a fiery delight, ignited with diced jalapeños, chili powder, and a hint of cayenne pepper. Each variation is a culinary masterpiece, offering a unique flavor journey.

Check out the recipes below so you can choose the best recipe for yourself!

TUNA CASSEROLE WITH PEAS

Tuna Casserole with Peas image

Maya Feller, M.S., RD, CDN, of Brooklyn-based Maya Feller Nutrition, has worked with many low-income families and is well-versed in the realities of putting food on the table that is healthy, tastes good, isn't time-prohibitive and is affordable. "A traditional tuna casserole provides both protein and carbohydrates to keep you full, and is kid-friendly and easy to make," she says about this tuna casserole recipe. (This recipe was part of a feature story, "The Real Cost of Healthy Food," in EatingWell magazine and has not been tested by our Test Kitchen.)

Provided by Maya Feller M.S., RD, CDN

Categories Healthy Tuna Recipes

Time 40m

Number Of Ingredients 7

Ingredients

12 ounces egg noodles, preferably whole-wheat
2 (11 ounce) cans condensed cream of mushroom soup
3 (5 ounce) cans water-packed chunk light tuna, drained and flaked
1 medium onion, finely chopped
1 cup frozen green peas, rinsed under cold running water
1 cup plain dry breadcrumbs, preferably whole-wheat
1 cup shredded Cheddar cheese

Steps:

Preheat over to 375°F. Coat a 9-by-13-inch baking dish with cooking spray. Bring a large pot of water to a boil.
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.

Nutrition Facts : Calories 474 calories, Carbohydrate 61 g, Cholesterol 110 mg, Fat 12 g, Fiber 5 g, Protein 30 g, SaturatedFat 5 g, Sodium 728 mg, Sugar 4 g

MODERN TUNA CASSEROLE

Modern Tuna Casserole image

I loved tuna casserole as a kid and found myself craving it as an adult. However, the massive amounts of fat and salt in the traditional recipe were a turnoff healthwise, and it just didn't taste as good as I remembered. I reconfigured the recipe to include more vegetables and the result was delicious. -Rebecca Blanton, St. Helena, California

Provided by Taste of Home

Categories Dinner

Time 40m

Yield 6 servings.

Number Of Ingredients 15

Ingredients

3 tablespoons butter, divided
4 medium carrots, chopped
1 medium onion, chopped
1 medium sweet red pepper, chopped
1 cup sliced baby portobello mushrooms
2 cans (5 ounces each) albacore white tuna in water, drained and flaked
2 cups fresh baby spinach
1 cup frozen peas
3 cups uncooked spiral pasta
1 tablespoon all-purpose flour
2/3 cup reduced-sodium chicken broth
1/3 cup half-and-half cream
1/2 cup shredded Parmesan cheese
3/4 teaspoon salt
1/4 teaspoon pepper

Steps:

In a large skillet, heat 1 tablespoon butter over medium-high heat. Add carrots, onion, red pepper and mushrooms. Cook and stir until tender, 8-10 minutes. Add tuna, spinach and peas; cook until spinach is just wilted, 2-3 minutes. , Meanwhile, cook pasta according to package directions for al dente. Drain pasta, reserving 1 cup pasta water. In a large bowl, place pasta and tuna mixture; toss to combine. Wipe skillet clean., In the same skillet, melt remaining butter over medium heat. Stir in flour until smooth; gradually whisk in broth and cream. Bring to a boil, stirring constantly; cook and stir until thickened, 1-2 minutes, adding reserved pasta water if needed. Stir in cheese, salt and pepper. Pour over pasta; toss to coat.

Nutrition Facts : Calories 372 calories, Fat 11g fat (6g saturated fat), Cholesterol 47mg cholesterol, Sodium 767mg sodium, Carbohydrate 44g carbohydrate (7g sugars, Fiber 5g fiber), Protein 23g protein. Diabetic Exchanges

CLEAN EATING TUNA CASSEROLE

Clean Eating Tuna Casserole image

From an old copy of Clean Eating Magazine. We really enjoy this, I no longer have to feel guilty making tuna noodle casserole for the kids! I've made a few alterations to the original recipe

Provided by TattooedMamaof2

Categories Tuna

Time 45m

Yield 6 serving(s)

Number Of Ingredients 14

Ingredients

8 ounces whole wheat macaroni
2 carrots, peeled and diced
olive oil flavored cooking spray
2 stalks celery, diced
1 medium yellow onion, diced
1 teaspoon extra virgin olive oil
3 tablespoons whole wheat flour
2 cups skim milk
1 teaspoon Dijon mustard
3 (6 ounce) cans tuna in water, drained
1 cup frozen peas
1 teaspoon dried dill
1 tablespoon low-fat parmesan cheese, grated
1/2 cup panko breadcrumbs

Steps:

Preheat oven to 350°F.
Bring a large stockpot filled with water to a boil over high heat. Add pasta and carrots, cook pasta according to package directions.
Meanwhile, heat another large stockpot over medium-high heat. Mist with cooking spray and add celery and onion. Saute for about 5 minutes or until onions become translucent.
Add oil and flour and whisk briskly. Add milk, whisking in 1/4 cup at a time. Reduce heat to medium. Whisk in Dijon. Then stir in drained pasta, carrots, tuna, peas, and dill. Remove from heat.
Pour tuna pasta mixture into a large 8-to 10-cup casserole dish. Top with breadcrumbs and Parmesan. Bake for 30 minutes or until browned on top.

Tips:

Use high-quality tuna: Opt for tuna packed in water and drained to ensure a healthier and more flavorful casserole.
Don't overcook the tuna: Flake the tuna gently to prevent it from becoming dry and tough.
Choose whole wheat or gluten-free pasta: Make the casserole a wholesome meal by using healthier pasta options.
Use fresh vegetables: Incorporate colorful and nutritious vegetables like broccoli, carrots, and peas for added flavor and texture.
Season well: Use a combination of herbs, spices, and seasonings to enhance the taste of the casserole.
Don't skimp on the cheese: Use a flavorful cheese that melts well, such as cheddar or mozzarella, to create a creamy and cheesy sauce.
Top with breadcrumbs: Add a crispy and golden-brown topping to the casserole by sprinkling breadcrumbs on top before baking.

Conclusion:

This clean-eating tuna casserole is a delicious and nutritious meal that's perfect for busy weeknights or potlucks. With its wholesome ingredients, flavorful sauce, and crispy topping, this casserole is sure to be a hit with the whole family. So, gather your ingredients, preheat your oven, and get ready to enjoy this healthy and satisfying dish!

Are you curently on diet or you just want to control your food's nutritions, ingredients? We will help you find recipes by cooking method, nutrition, ingredients...

Check it out »

#60-minutes-or-less #time-to-make #course #main-ingredient #preparation #occasion #casseroles #main-dish #pasta #seafood #vegetables #oven #kid-friendly #fish #dietary #comfort-food #tuna #pasta-rice-and-grains #saltwater-fish #carrots #taste-mood #equipment