Modern Tuna Casserole Recipe: A Healthy Take

Most Americans lack sufficient omega-3s in their diet. This modern tuna casserole offers a tasty solution, using whole wheat pasta and Greek yogurt for a healthier twist on a classic.

Choosing these ingredients isn't just trendy; it's a step toward better health. Enjoy serving a dish that's both delicious and nutritious, offering satisfaction from a well-prepared meal.

Ready to try it in your kitchen?

Key Takeaways

• Use whole wheat pasta for added fiber and digestive health benefits.
• Incorporate Greek yogurt for creaminess and a boost of probiotics.
• Add frozen peas for sweetness and essential vitamins and minerals.
• Bake the casserole topped with mozzarella cheese for a gooey, flavorful finish.
• Assemble the dish ahead of time for convenience on busy nights.

Recipe

This modern tuna casserole recipe revamps the classic dish by focusing on just five wholesome ingredients, making it both convenient and nutritious. By removing the heavy, processed components often found in traditional recipes, this version highlights the natural flavors and textures of whole wheat pasta, tuna, and peas. Greek yogurt adds a creamy texture without the extra calories, and shredded mozzarella cheese provides a delicious finish.

The simplified ingredient list not only makes this casserole quick to prepare but also ensures it's packed with essential nutrients. Whole wheat pasta is a great source of fiber, while tuna offers high-quality protein and omega-3 fatty acids. Greek yogurt contributes probiotics and calcium, making this dish a healthy choice for busy weeknight dinners.

Ingredients:

• 12 oz whole wheat pasta
• 2 cans (5 oz each) chunk light tuna in water, drained
• 1 cup plain Greek yogurt
• 1 cup frozen peas
• 1 cup shredded mozzarella cheese

To prepare this modern tuna casserole, start by cooking the whole wheat pasta according to the package directions until al dente. While the pasta is cooking, thoroughly drain the tuna.

In a large baking dish, combine the cooked pasta with the drained tuna, Greek yogurt, and frozen peas, mixing well to ensure even distribution. Top the mixture with shredded mozzarella cheese.

Bake the casserole in a preheated oven at 375°F for 20-25 minutes, or until the cheese is melted and slightly golden, and the dish is heated through.

For best results, ensure the pasta isn't overcooked initially, as it will continue to soften while baking. The casserole can be assembled up to 24 hours in advance and stored in the refrigerator before baking. If baking from cold, add an additional 5-10 minutes to the cooking time to ensure it's heated through properly.

Leftovers can be stored in an airtight container in the refrigerator for up to three days, making it a great option for meal prep.

Cooking Steps

You're about to create a delicious modern tuna casserole, and it all starts with boiling your whole wheat pasta until it's perfectly al dente.

While that's cooking, drain your tuna and get ready to mix it with the pasta, Greek yogurt, and peas in a baking dish.

Once combined, top everything with mozzarella, bake until the cheese is beautifully melted, and let it cool briefly before savoring the comforting flavors.

Step 1. Boil Whole Wheat Pasta

Start by bringing a large pot of water to a rolling boil, ensuring there's enough water to fully submerge the pasta.

Once the water is boiling, add a generous pinch of salt to enhance the pasta's flavor.

Carefully pour in the 12 ounces of whole wheat pasta, stirring occasionally to prevent sticking.

Cooking pasta is a crucial step, so keep an eye on the time! You'll want to cook it until it's al dente, which usually takes about 7 to 9 minutes.

This ensures the pasta retains a pleasant bite and doesn't turn mushy while baking later.

Don't rush, and enjoy the process! The aroma of cooking pasta is just the beginning of crafting a delightful tuna casserole.

Step 2. Drain and Prepare Tuna

Once the pasta is cooked to perfection, it's time to prepare the tuna for the casserole.

Grab your two cans of chunk light tuna in water and drain them thoroughly. You don't want any excess liquid, as it might make the casserole too watery. Use a fine-mesh strainer or simply press the lid against the can's edge to squeeze out every last drop.

This step is crucial for ensuring that the tuna blends seamlessly with the other ingredients.

As you drain the tuna, imagine how its savory taste will complement the creamy Greek yogurt and the freshness of the peas.

You're crafting a dish that's both healthy and comforting, full of flavor and texture. This step is simple, yet it sets the foundation for a delightful meal.

Step 3. Combine Ingredients in Dish

With all the ingredients ready, gather them into a large baking dish to begin the assembly.

First, add the cooked whole wheat pasta, which should be al dente to prevent overcooking. Next, sprinkle in the drained tuna, ensuring it's evenly spread throughout the dish.

Now, it's time for the creamy element—add the plain Greek yogurt, blending it gently with the pasta and tuna to create a smooth, cohesive mixture.

Don't forget the vibrant, frozen peas; their pop of color and sweetness will elevate the dish. Stir everything together with enthusiasm, making sure each ingredient is well-distributed.

This step is crucial for ensuring every bite is deliciously balanced and bursting with flavor. Your casserole is now ready for the final touch!

Step 4. Bake Until Cheese Melts

Anticipation builds as you move to the final step of baking your casserole. Slide the dish into the preheated oven at 375°F, feeling the warmth radiate as you close the door.

Watch as the mozzarella cheese begins to bubble and turn a lovely golden hue, infusing the kitchen with a mouthwatering aroma. You're just moments away from savoring the perfect blend of creamy Greek yogurt, tender pasta, and flavorful tuna.

Keep an eye on the oven, ensuring the cheese melts evenly. It's important not to rush this step—the melting cheese is the crowning glory of your dish.

In about 20-25 minutes, the cheese will have transformed into a gooey, irresistible topping, signaling that your modern tuna casserole is ready to enjoy.

Step 5. Let Casserole Cool Briefly

As the cheese reaches its golden perfection and the casserole is heated through, carefully remove the dish from the oven and place it on a heat-resistant surface.

Allowing your casserole to cool briefly is essential. This pause helps the flavors settle and makes serving easier. The bubbling dish needs just a few moments to rest, letting the delicious aromas waft through your kitchen.

As the casserole cools, the cheese firms slightly, ensuring each slice holds together beautifully when you cut into it. This step also prevents scorching your tongue with the first eager bite.

While waiting, set the table, pour a refreshing drink, and prepare to enjoy the fruits of your labor. This brief pause builds anticipation and enhances the meal's enjoyment.

Final Thoughts

Ultimately, this modern tuna casserole proves that simplicity doesn't compromise flavor or satisfaction. By using just five wholesome ingredients, you create a dish that's not only delicious but also quick and easy to prepare.

It's a perfect choice for busy weeknights when you want something comforting yet healthy. The whole wheat pasta provides fiber, while the Greek yogurt adds a creamy texture without unnecessary fats.

This recipe lets you enjoy a classic comfort food with a contemporary twist, and it's versatile enough to adjust to your taste. You can feel good about serving it to your family, knowing it's nutritious and made with care.

Frequently Asked Questions

Can I Substitute Greek Yogurt With Sour Cream?

Yes, you can absolutely substitute Greek yogurt with sour cream! This swap keeps the dish creamy and delicious.

Sour cream has a slightly tangier taste, adding a delightful twist to the flavor. It's a one-to-one substitution, so just use the same amount.

This change won't alter the texture much, so you're still getting that comforting casserole feel.

Give it a try, and enjoy your culinary creativity in the kitchen!

Is There a Gluten-Free Alternative to Whole Wheat Pasta?

Absolutely, you can easily swap whole wheat pasta for a gluten-free variety and still enjoy the dish!

Don't worry about losing flavor or texture; gluten-free pasta options, like brown rice or quinoa pasta, are delicious and work beautifully in casseroles.

They cook quickly, just like regular pasta, and will soak up all that creamy goodness.

What Can I Use Instead of Mozzarella Cheese?

You can swap out mozzarella cheese with other delicious options!

Consider using cheddar for a sharper flavor, or try gouda if you're looking for a smooth, rich taste.

Parmesan can also be a great choice, adding a savory kick.

Each of these cheeses will melt beautifully, creating that irresistible golden crust.

Get creative, mix and match to discover your perfect cheesy combination, and enjoy the new twist in your dish!

How Can I Add More Vegetables to the Casserole?

You've got so many delicious options to boost the veggie content in your casserole!

Try adding chopped bell peppers, which bring a sweet crunch, or sliced mushrooms for an earthy flavor.

Toss in some spinach or kale to sneak in those greens, and you'll love how they wilt perfectly into the dish.

For a pop of color and nutrition, diced carrots or zucchini work wonders.

Experiment, and make it your own veggie-packed delight!

Is There a Vegetarian Version of This Recipe?

Absolutely, you can make a vegetarian version of this recipe! Replace tuna with chickpeas or white beans for a protein-rich option.

Use your favorite vegetables like mushrooms, bell peppers, or spinach to add flavor and nutrients.

Follow the same steps, mixing pasta, Greek yogurt, veggies, and cheese. Bake until bubbly and golden.

This veggie twist keeps the dish hearty and satisfying, perfect for a cozy, meat-free meal!