Name: Lighter Tuna Casserole Recipe
Prep time: 10 min
Cook time: 50 min
Total time: 1 h
Yield: 8
Cuisine: American
Ingredients: 8 oz Egg Noodles; 1 tbsp butter; 1 medium onion; 2 Large Carrots; 3 garlic cloves; ¼ cup all-purpose flour; 1½ cup chicken stock; 1½ cup milk; 2 tsp Italian Seasoning; ½ tsp salt; ¼ tsp freshly-ground black pepper; 6 oz button mushrooms; 1 cup frozen peas; 5 oz tuna in water; 1 cup reduced-fat sharp cheddar cheese; 2 tbsp Panko Breadcrumbs

A lighter tuna casserole offers the comforting flavors you love without the extra calories. This delicious and nutritious dish is perfect for a family dinner or meal prep.

Photos of Lighter Tuna Casserole Recipe

Most of these ingredients are pantry staples, but you might need to pick up a few items. Button mushrooms, reduced-fat sharp cheddar cheese, and panko breadcrumbs may not always be on hand and could require a trip to the supermarket.

Ingredients for Lighter Tuna Casserole

Egg noodles: A versatile type of pasta that forms the base of this casserole.

Butter: Adds a rich flavor and is used for sautéing the vegetables.

Onion: Provides a sweet and savory base for the casserole.

Carrots: Adds a touch of sweetness and color to the dish.

Garlic: Enhances the overall flavor with its aromatic qualities.

All-purpose flour: Helps to thicken the sauce.

Chicken stock: Adds depth of flavor and forms part of the sauce.

Milk: Combines with chicken stock to create a creamy base.

Italian seasoning: A blend of herbs that enhances the overall flavor.

Salt: Essential for seasoning the dish.

Freshly-ground black pepper: Adds a subtle heat and depth to the flavor.

Button mushrooms: Adds an earthy flavor and meaty texture.

Frozen peas: Adds a pop of color and sweetness.

Tuna in water: The star protein of the dish, providing a light and savory taste.

Reduced-fat sharp cheddar cheese: Adds a cheesy richness without the extra calories.

Panko breadcrumbs: Provides a crispy topping for the casserole.

One reader, Chrysa Chew says:

This lighter tuna casserole recipe is a delightful, healthier twist on a classic comfort dish. The flavors blend perfectly, and the reduced-fat cheese adds just the right amount of creaminess. It's easy to make and perfect for a family dinner. Highly recommend!

Chrysa Chew

Techniques Required for Making a Lighter Tuna Casserole

How to cook egg noodles al dente: Cook the egg noodles in a large pot of generously-salted water according to package instructions until they are firm to the bite. How to sauté vegetables: Melt butter in a large sauté pan over medium-high heat, then add the onion and carrots and cook until soft. How to make a roux: Stir in the flour and cook for 1 minute to form a paste. How to whisk in liquids: Gradually whisk in the chicken stock until combined, then stir in the milk. How to combine ingredients: Add the Italian seasoning, salt, pepper, mushrooms, peas, and tuna, and cook until the mixture thickens and the mushrooms are cooked. How to bake a casserole: Pour the noodle mixture into a greased baking pan, sprinkle with panko breadcrumbs, mist with cooking spray, and bake until the top is crispy and golden.

How To Make Lighter Tuna Casserole

Enjoy a batch of this hearty and flavorful tuna casserole! It has notes of creaminess and delicious seasoning. Whip this up in just 1 hour.

Preparation: 10 minutes

Cooking: 50 minutes

Total: 1 hour

Serves:

Ingredients

8ozegg noodlesor no-yolk noodles
1tbspbutteror olive oil
1medium onionwhite or yellow, peeled and diced
2large carrotspeeled and diced
3garlic clovespeeled and minced
¼cupall-purpose flour
1½cupchicken stock
1½cupmilk
2tspItalian seasoninghomemade or store-bought
½tspsalt
¼tspfreshly-ground black pepper
6ozbutton mushroomssliced
1cupfrozen peas
5oztuna in waterdrained
1cupreduced-fat sharp cheddar cheeseshredded
2tbsppanko breadcrumbs

Instructions

Preheat the oven to 400 degrees F.
Cook the egg noodles al dente in a large pot of generously-salted water in a large stockpot according to package instructions.
Drain and set aside.
Melt the butter in a large sauté pan over medium-high heat.
Add the onion and carrots, and sauté for 5 to 7 minutes, or until both are soft.
Add the garlic, then sauté for 1 more minute until fragrant.
Stir in the flour and cook for 1 minute.
Whisk in the chicken stock until it is combined, then stir in the milk, Italian seasoning, salt, pepper, mushrooms, peas and tuna.
Continue cooking, stirring occasionally, for 4 to 6 minutes, until the mixture reaches a simmer and thickens and the mushrooms are cooked.
Add the sauce mixture to the drained noodles, then toss to combine.
Stir in the cheddar cheese until it is evenly combined.
Pour the noodles into a greased 9 x 13-inch baking pan.
Sprinkle the panko breadcrumbs evenly on top of the pasta, then mist with some cooking spray.
Bake for 18 to 20 minutes, or until the top of the pasta is slightly crispy and golden, and the filling is bubbly on the sides.
Serve warm, and enjoy!

Nutrition

Calories: 291.09kcal
Fat: 10.72g
Saturated Fat: 5.52g
Trans Fat: 0.27g
Monounsaturated Fat: 2.78g
Polyunsaturated Fat: 0.99g
Carbohydrates: 32.70g
Fiber: 2.41g
Sugar: 5.50g
Protein: 16.29g
Cholesterol: 56.76mg
Sodium: 407.01mg
Calcium: 194.90mg
Potassium: 346.77mg
Iron: 2.48mg
Vitamin A: 102.61µg
Vitamin C: 5.05mg

Technique Tip for Perfecting Your Tuna Casserole

When making a roux with flour and butter, ensure you cook the mixture for at least one minute to eliminate the raw flour taste. This step is crucial for achieving a smooth and flavorful sauce.

Time-Saving Tips for Preparing Tuna Casserole

Pre-cook ingredients: Cook the egg noodles and chop the vegetables in advance to save time during assembly.

Use pre-chopped vegetables: Buy pre-chopped onions, carrots, and mushrooms to cut down on prep time.

One-pot method: Use the same pot to cook the noodles and make the sauce to reduce cleanup.

Frozen peas: No need to thaw the frozen peas; just add them directly to the mixture.

Pre-shredded cheese: Opt for pre-shredded cheddar cheese to save time grating.

Quick bake: Use a higher oven temperature for a shorter baking time if you're in a hurry.

Substitute Ingredients For Lighter Tuna Casserole Recipe

egg noodles - Substitute with whole wheat pasta: Whole wheat pasta is a healthier alternative that adds more fiber and nutrients to the dish.
butter - Substitute with olive oil: Olive oil is a heart-healthy fat that can reduce the overall calorie content.
onion - Substitute with shallots: Shallots have a milder flavor and can add a subtle sweetness to the casserole.
carrots - Substitute with zucchini: Zucchini is lower in calories and can add a different texture to the dish.
garlic cloves - Substitute with garlic powder: Garlic powder can be used if fresh garlic is not available, though fresh garlic is preferable for flavor.
all-purpose flour - Substitute with whole wheat flour: Whole wheat flour adds more fiber and nutrients, making the dish healthier.
chicken stock - Substitute with vegetable stock: Vegetable stock can be used to make the dish vegetarian-friendly.
milk - Substitute with unsweetened almond milk: Unsweetened almond milk is lower in calories and can be used for a dairy-free option.
italian seasoning - Substitute with herbes de Provence: Herbes de Provence offers a different blend of herbs that can add a unique flavor profile.
salt - Substitute with soy sauce: Soy sauce can add a different kind of umami flavor while reducing the need for additional salt.
freshly-ground black pepper - Substitute with white pepper: White pepper has a milder taste and can be used if you prefer a less pungent flavor.
button mushrooms - Substitute with cremini mushrooms: Cremini mushrooms have a deeper flavor and can add more richness to the dish.
frozen peas - Substitute with fresh spinach: Fresh spinach can add more vitamins and a different texture to the casserole.
tuna in water - Substitute with canned salmon: Canned salmon is a good alternative that provides similar protein content and omega-3 fatty acids.
reduced-fat sharp cheddar cheese - Substitute with part-skim mozzarella: Part-skim mozzarella is lower in fat and calories while still providing a good amount of protein.
panko breadcrumbs - Substitute with crushed whole grain crackers: Crushed whole grain crackers can add a similar crunch while providing more fiber.

Best Way to Present a Lighter Tuna Casserole

Serve in individual ramekins: Present the tuna casserole in small, elegant ramekins to create a refined and personalized dining experience. This allows each guest to have their own perfectly portioned serving.
Garnish with fresh herbs: Add a touch of sophistication by garnishing the top of each ramekin with finely chopped fresh parsley or chives. This not only adds a burst of color but also enhances the flavor profile.
Use a microplane for cheese: Instead of mixing the cheddar cheese into the casserole, use a microplane to finely grate the cheese over the top just before serving. This creates a delicate, lacy layer of cheese that melts beautifully and adds a gourmet touch.
Incorporate a crispy element: Elevate the texture by adding a thin layer of panko breadcrumbs mixed with a small amount of melted butter and parmesan cheese. This creates a golden, crispy topping that contrasts beautifully with the creamy casserole.
Plate with precision: Use a ring mold to carefully transfer the casserole from the ramekin to the plate, maintaining its shape. This ensures a clean and professional presentation.
Add a side salad: Pair the tuna casserole with a small, vibrant side salad of mixed greens, cherry tomatoes, and a light vinaigrette. This adds freshness and balance to the dish.
Drizzle with a reduction: Create a simple balsamic reduction to drizzle around the plate. This adds a touch of acidity and a beautiful visual element that complements the richness of the casserole.
Use high-quality serveware: Present the dish on fine china or a sleek, modern plate to elevate the overall dining experience. The choice of serveware can significantly impact the perception of the dish.
Highlight the ingredients: Arrange a few of the key ingredients, such as sliced mushrooms or peas, artistically around the plate to showcase the freshness and quality of the components used in the casserole.
Finish with a touch of elegance: Just before serving, lightly mist the dish with a fine spray of truffle oil or a sprinkle of sea salt flakes. This adds an aromatic and luxurious finish that will impress even the most discerning palates.

Essential Tools for Making Tuna Casserole

Large stockpot: Used for boiling the egg noodles until they are al dente.
Colander: Essential for draining the cooked egg noodles.
Large sauté pan: Needed for sautéing the vegetables and making the sauce.
Wooden spoon: Ideal for stirring the vegetables and sauce mixture.
Whisk: Useful for whisking in the chicken stock to ensure a smooth sauce.
Measuring cups: Necessary for measuring the chicken stock and milk accurately.
Measuring spoons: Used for measuring the butter, flour, Italian seasoning, salt, and pepper.
9 x 13-inch baking pan: The perfect size for baking the casserole.
Cooking spray: Needed to grease the baking pan and mist the panko breadcrumbs.
Oven: Preheated to 400 degrees F for baking the casserole.
Cutting board: Used for chopping the onion, carrots, and garlic.
Chef's knife: Essential for chopping the vegetables finely.
Grater: Handy for grating the reduced-fat sharp cheddar cheese if it’s not pre-shredded.
Mixing bowl: Useful for combining the sauce mixture with the noodles before transferring to the baking pan.
Spatula: Helps in evenly spreading the noodle mixture in the baking pan.

How To Store and Freeze Tuna Casserole

Allow the tuna casserole to cool completely before storing or freezing. This will prevent condensation from forming and making the dish soggy.
To store in the refrigerator, transfer the cooled casserole to an airtight container or cover the baking dish tightly with plastic wrap or aluminum foil. It will keep well for up to 3-4 days in the fridge.
For longer storage, you can freeze the tuna casserole:
- Divide the cooled casserole into individual portions or freeze the entire dish, depending on your preference.
- Wrap the portions or dish tightly with plastic wrap, then cover with a layer of aluminum foil to prevent freezer burn.
- Label the container or wrapping with the date and contents for easy identification.
- Freeze for up to 2-3 months for best quality.
To reheat the frozen casserole:
- If frozen in a baking dish, thaw the casserole overnight in the refrigerator.
- Preheat the oven to 350°F (175°C).
- Remove any plastic wrap and cover the dish with foil.
- Bake for 20-30 minutes, or until heated through. If the casserole is still frozen, it may take longer to reheat.
- For individual portions, you can reheat them in the microwave. Place the portion on a microwave-safe plate, cover loosely, and heat in 1-minute intervals until warmed through, stirring occasionally.
Note that the texture of the pasta and vegetables may change slightly after freezing and reheating, but the flavor should remain delicious.

How To Reheat Tuna Casserole Leftovers

Preheat your oven to 350°F (175°C). Transfer the leftover tuna casserole to an oven-safe dish and cover it with aluminum foil. Place the dish in the preheated oven and bake for 20-25 minutes, or until the casserole is heated through and the edges are bubbling. Remove the foil for the last 5 minutes of baking to allow the top to crisp up slightly.
For a quicker reheating method, use your microwave. Place a portion of the leftover casserole in a microwave-safe dish and cover it with a damp paper towel. This will help prevent the noodles from drying out. Microwave on high for 1-2 minutes, stirring halfway through, until the casserole is heated to your desired temperature.
If you have a bit more time, reheat the casserole in a skillet on the stovetop. Add a small amount of chicken broth or water to the skillet to prevent the noodles from sticking and to add moisture. Place the leftover casserole in the skillet and heat over medium heat, stirring occasionally, until it is warmed through. This method allows you to control the moisture content and ensures even heating.
For a crispy top, place the reheated casserole under the broiler for a minute or two. Keep a close eye on it to prevent burning. This works well if you have reheated the casserole in the oven or skillet, as it will add a nice texture contrast to the creamy tuna and noodle mixture.
Regardless of the reheating method you choose, be sure to check the internal temperature of the casserole with a food thermometer. It should reach 165°F (74°C) to ensure it is safe to consume. Stir the casserole well before serving to distribute the heat evenly.

Random Fact About Tuna Casserole

A lighter tuna casserole recipe like this one often uses reduced-fat sharp cheddar cheese and panko breadcrumbs to cut down on calories and fat, while still providing a satisfying crunch and creamy texture.

Is Making Tuna Casserole at Home Cost-Effective?

This lighter tuna casserole recipe is quite cost-effective for a household. With basic ingredients like egg noodles, carrots, onion, tuna in water, and frozen peas, it leverages pantry staples and affordable vegetables. The use of reduced-fat sharp cheddar cheese and panko breadcrumbs adds a gourmet touch without breaking the bank. Overall Verdict: 8/10. Approximate cost in USD for a household of 4 people: $12-$15.

Is This Tuna Casserole Recipe Healthy?

This lighter tuna casserole recipe is a healthier twist on the classic comfort food. By using reduced-fat sharp cheddar cheese and a modest amount of butter, the overall fat content is kept in check. The inclusion of vegetables like onions, carrots, and peas adds valuable nutrients and fiber to the dish. Opting for tuna in water instead of oil further reduces the calorie count. The use of whole wheat egg noodles would boost the fiber content even more.

To make this recipe even healthier, consider the following suggestions:

Replace the all-purpose flour with whole wheat flour for added fiber and nutrients
Use low-fat milk or unsweetened almond milk instead of regular milk to reduce the calorie and fat content
Increase the amount of vegetables, such as adding diced bell peppers or zucchini, to pack in more vitamins and minerals
Opt for a higher proportion of mushrooms to noodles, as mushrooms are low in calories and rich in antioxidants
Use Greek yogurt in place of some of the milk for a protein boost and a creamy texture without added fat
Experiment with different herbs and spices, like thyme or smoked paprika, to enhance the flavor without relying on salt

Editor's Thoughts on This Lighter Tuna Casserole Recipe

This lighter tuna casserole recipe is a delightful balance of comfort and nutrition. The use of reduced-fat cheddar and panko breadcrumbs adds a satisfying crunch without excessive calories. The combination of fresh vegetables, tender egg noodles, and protein-rich tuna creates a harmonious blend of flavors and textures. The Italian seasoning and garlic infuse the dish with aromatic depth, while the chicken stock and milk ensure a creamy consistency. Baking at 400 degrees Fahrenheit achieves a golden, crispy top, making each bite irresistibly delicious. Overall, it's a wholesome, flavorful dish perfect for a lighter yet satisfying meal.

Enhance Your Lighter Tuna Casserole Recipe with These Unique Side Dishes:

Roasted Brussels Sprouts with Balsamic Glaze: Imagine the earthy flavors of Brussels sprouts caramelized to perfection, drizzled with a tangy balsamic glaze. This side dish adds a delightful crunch and a burst of flavor that perfectly complements the creamy tuna casserole.

Garlic Parmesan Asparagus: Tender asparagus spears roasted with a generous sprinkle of garlic and Parmesan cheese. This side dish brings a touch of elegance and a savory note that pairs beautifully with the cheesy casserole.

Citrus Arugula Salad: A refreshing salad featuring peppery arugula, juicy segments of orange and grapefruit, and a light citrus vinaigrette. This vibrant dish adds a zesty contrast to the rich tuna casserole.

Creamy Tomato Basil Soup: A warm bowl of tomato soup enriched with fresh basil and a touch of cream. This comforting side dish offers a harmonious balance of flavors that enhances the overall dining experience with the tuna casserole.

Lemon Herb Quinoa: Fluffy quinoa infused with the bright flavors of lemon and fresh herbs. This light and nutritious side dish provides a delightful contrast to the hearty casserole, making it a well-rounded meal.

Alternative Recipes Similar to Lighter Tuna Casserole

Chicken and Broccoli Casserole: This hearty dish combines tender chicken and fresh broccoli in a creamy, cheesy sauce. Topped with crunchy breadcrumbs, it's a comforting meal perfect for any night of the week.

Vegetable Lasagna: A delightful twist on the classic, this lasagna layers zucchini, spinach, and bell peppers with rich marinara sauce and gooey mozzarella. It's a vegetarian feast that even meat lovers will adore.

Salmon and Asparagus Bake: This elegant dish features succulent salmon fillets and crisp asparagus spears, all baked to perfection with a zesty lemon-dill sauce. It's a light yet satisfying meal that's sure to impress.

Beef Stroganoff: A classic comfort food, this dish combines tender strips of beef with a creamy mushroom sauce, served over a bed of egg noodles. It's rich, savory, and utterly delicious.

Stuffed Bell Peppers: Colorful bell peppers are filled with a savory mixture of ground beef, rice, and tomatoes, then baked until tender. It's a wholesome and flavorful meal that's easy to make and satisfying.

Appetizer and Dessert Pairings for Tuna Casserole

Appetizers:

Stuffed Mushrooms: Stuffed Mushrooms are a delightful way to start your meal. Imagine plump button mushrooms filled with a savory mixture of cream cheese, garlic, and herbs. The filling is creamy and rich, perfectly complementing the earthy flavor of the mushrooms. A sprinkle of parmesan cheese on top adds a crispy, golden finish. These bite-sized treats are not only delicious but also easy to prepare, making them an ideal choice for any gathering.

Caprese Skewers: Caprese Skewers offer a fresh and vibrant start to your meal. Picture juicy cherry tomatoes, creamy mozzarella balls, and fragrant basil leaves threaded onto skewers. Drizzled with a balsamic glaze, these skewers are a perfect balance of sweet, tangy, and savory flavors. The simplicity of this dish allows the quality of the ingredients to shine, making it a refreshing and elegant appetizer for any occasion.

Desserts:

Chocolate Lava Cake: Imagine a warm, molten chocolate center encased in a delicate cake shell. This decadent dessert is perfect for those who crave a rich and gooey chocolate experience. Serve it with a scoop of vanilla ice cream or a dollop of whipped cream to balance the intense flavors. The contrast between the warm, flowing chocolate and the cold, creamy ice cream creates a delightful sensory experience. Garnish with a sprinkle of powdered sugar or a few fresh berries for a touch of elegance.

Lemon Meringue Pie: This classic dessert features a tangy lemon filling topped with a fluffy meringue. The crust is buttery and flaky, providing the perfect base for the zesty lemon curd. The meringue is light and airy, with a slight crispness on the outside and a soft, marshmallow-like interior. Serve chilled for a refreshing treat that balances sweet and tart flavors. A slice of this pie is sure to brighten up any meal, making it an ideal choice for spring and summer gatherings.

Why trust this Lighter Tuna Casserole Recipe:

This lighter tuna casserole recipe is a must-try for anyone seeking a healthier twist on a classic comfort dish. With egg noodles cooked to perfection and a creamy sauce made from chicken stock and milk, it offers a rich flavor without the extra calories. Fresh vegetables like onions, carrots, and mushrooms add nutritional value, while reduced-fat sharp cheddar cheese ensures you don't miss out on that cheesy goodness. Topped with panko breadcrumbs for a satisfying crunch, this casserole is both delicious and wholesome. Trust this recipe for a balanced, flavorful meal.

Share your thoughts on this Lighter Tuna Casserole Recipe in the Recipe Sharing forum section.

FAQ:

How can I make this recipe gluten-free?

You can easily make this recipe gluten-free by using gluten-free egg noodles and substituting the all-purpose flour with a gluten-free flour blend. Just make sure to check that your chicken stock is also gluten-free.

Can I use fresh tuna instead of canned tuna?

Absolutely! If you prefer fresh tuna, you can cook and flake it before adding it to the casserole. Just make sure it's cooked through and seasoned to your taste.

What can I use as a substitute for the reduced-fat sharp cheddar cheese?

You can use any type of cheese you like, but keep in mind that using a full-fat version will make the dish richer. If you're looking for a lighter option, you could try using a reduced-fat mozzarella or even a dairy-free cheese if you're avoiding dairy.

Can I prepare this casserole ahead of time?

Yes, you can prepare the casserole up to the point of baking, then cover and refrigerate it for up to 24 hours. When you're ready to bake, just add a few extra minutes to the baking time to ensure it's heated through.

What vegetables can I add or substitute in this recipe?

Feel free to get creative with the veggies! You can add or substitute with broccoli, bell peppers, or even spinach. Just make sure to sauté any harder vegetables like broccoli or bell peppers until they're tender before adding them to the mix.