Best 2 Healthy Tuna Casserole Recipes

In the culinary world, tuna casserole is a classic dish that offers a delightful blend of flavors and textures. Originating in the United States in the mid-20th century, it quickly gained popularity due to its convenience, affordability, and versatility. While traditional recipes often involve high-calorie ingredients like cream of mushroom soup and processed cheese, it is possible to create a healthier version of this casserole that retains its deliciousness while promoting overall well-being. This article aims to guide you through the process of making a nutritious and flavorful tuna casserole, using fresh and wholesome ingredients that pack a punch of nutrients.

Let's cook with our recipes!

HEALTHY TUNA CASSEROLE (LOW-FAT)

Healthy Tuna Casserole (Low-Fat) image

Cooked chicken breast may be used in place of the tuna, if desired add in 1 cup low-fat grated cheddar cheese to the soup mixture, this is only optional --- for Weight Watcher's program 1 serving = 7 points :)

Provided by Kittencalrecipezazz

Categories Tuna

Time 50m

Yield 10 serving(s)

Number Of Ingredients 11

Ingredients

4 cups dry whole wheat fusilli (can use penne pasta or similar)
1 small onion, finely chopped
2 (6 ounce) cans solid white tuna, water packed, well drained (can use 3 cans)
2 (10 ounce) cans fat free cream of celery soup or 2 (10 ounce) cans cream of mushroom soup, undiluted
1/2 cup low-fat mayonnaise
1 cup skim milk or 1 cup 1% low-fat milk
1 (10 ounce) can sliced mushrooms, well drained
1 tablespoon Mrs. Dash seasoning mix
1/2 teaspoon garlic powder
1/2 teaspoon coarse black pepper (or to taste)
1 cup grated reduced-fat cheddar cheese (or to taste)

Steps:

Set oven to 350 degrees F.
Grease an 11 x 7 or 13 x 9-inch baking dish with cooking spray (or use a casserole dish large enough to hold the mixture).
Boil the pasta in a large pot of boiling water until al dente; drain then transfer to a large bowl.
Add in onion and tuna; toss to combine.
In a saucepan heat soup with milk until smooth.
Stir in mushrooms mayonnaise, Mrs Dash seasoning, garlic powder and black pepper until combined; pour into the bowl and toss to combine.
Transfer mixture to prepared baking dish.
Bake for about 30 minutes.
Remove from oven then sprinkle with cheddar cheese, return to oven for 2-4 minutes to melt the cheese.

HEALTHY HOMESTYLE TUNA CASSEROLE

Healthy Homestyle Tuna Casserole image

Remember Mom's tuna casserole? This version is just as satisfying, but it's made with today's health-conscious moms in mind. Substitutions were made to reduce clories and fat. (recipe from "Healthy Homestyle Cooking" by Evelyn Tribole)

Provided by 1pianogirl

Categories One Dish Meal

Time 45m

Yield 4 serving(s)

Number Of Ingredients 9

Ingredients

1 1/3 cups bow tie pasta or 1 cup macaroni
1 cup chopped celery
1/3 cup chopped onion
1 (10 ounce) can 98% fat-free cream of mushroom soup
3/4 cup evaporated skim milk
1 (9 ounce) can tuna in water, drained
1/4 cup drained and chopped pimiento
2 tablespoons grated reduced-fat parmesan cheese
snipped fresh parsley

Steps:

Cook the pasta according to package directions. Drain and set aside.
Meanwhile, preheat the oven to 375 degrees. Lightly spray and unheated medium saucepan with no-stick spray. Add the celery and onions. Cook and stir over medium heat until tender.
Stir in the condensed soup and milk. Then gently stir in the pasta, tuna and pimiento. Transfer the mixture to a 1 1/2 quart casserole. Sprinkle with the parmesan cheese. Bake for 25 to 30 minutes or until heated through. Sprinkle with the parsley to garnish.

Nutrition Facts : Calories 182.7, Fat 2.7, SaturatedFat 0.8, Cholesterol 40.7, Sodium 450.7, Carbohydrate 16.8, Fiber 1.1, Sugar 6.7, Protein 21.6

Tips:

Use high-quality tuna. Look for tuna that is sustainably sourced and packed in water or olive oil. Avoid tuna packed in oil, as it is higher in calories and fat.
Use a variety of vegetables. This will add flavor, texture, and nutrients to your casserole. Some good options include broccoli, cauliflower, carrots, celery, and peas.
Use low-fat or nonfat milk. This will help to reduce the calories and fat in your casserole.
Use whole wheat bread crumbs. This will add fiber and nutrients to your casserole.
Don't overcook the casserole. Tuna is a delicate fish and can easily become dry and tough if it is overcooked. Cook the casserole just until the tuna is cooked through and the vegetables are tender.
Serve the casserole with a side salad or steamed vegetables.

Conclusion:

Tuna casserole is a classic comfort food that can be enjoyed by people of all ages. By following these tips, you can make a healthy and delicious tuna casserole that is sure to please everyone at your table. Tuna casserole is a versatile dish that can be easily customized to your liking. Get creative and experiment with different ingredients to find your perfect tuna casserole recipe.