Tuna casserole is a widely popular choice among the classic comfort foods. Now you can take comfort in this simple and healthy upgrade of a meal-in-one.
Click to get more Easy, Healthy Recipes
Preparation Time
10 minutesCooking Time
40 minutesDifficulty Rating
2Serves
3

Ingredients
- 3 oz / 85 g brown rice macaroni, uncooked
- 1 7-oz / 200-g can tuna in water, drained
- 1 omega-3 or grass-fed egg (optional)
- ½ Tbsp. / 15 ml olive oil
- 2 Tbsp. / 20 g onion, minced
- 1 Tbsp. / 7.5 g whole grain flour
- ¼ sweet red bell pepper, finely diced
- 1 cup / 240 ml organic pastured milk
- ½ cup / 120 g organic pastured Greek yogurt
- ½ cup / 70 g frozen peas, thawed, drained
- 1 cup (4 oz / 115 g) low-fat cheddar cheese, shredded
- ¼ tsp. / ½ g ground black pepper
- ¼ tsp. / 0.8 g granulated garlic
- Salt or substitute to taste
Directions
- Preheat oven to 350°F / 180°C.
- Spray a 9 x 13-inch / 23 x 33-cm casserole pan with non-stick cooking spray.
- In a large pot, cook the macaroni in slightly salted boiling water for about 10 minutes, until tender. If egg are desired, boil along with the macaroni. Drain, rinse in cold water, and add to a large mixing bowl.
- Heat the olive oil in a sauté pan, and sauté the onions and bell pepper over medium-low heat for about 2 minutes.
- Add the flour and continue cooking, for another 3 minutes, stirring constantly. Whisk in the milk, yogurt, salt, and pepper, and stir on low heat until the mixture begins to simmer.
- Add the cooked sauce to the bowl of macaroni. Add the tuna, peas, and ¼ cup of the cheese, and mix.
- Pour the mixture into the prepared pan, and top with the rest of the cheese.
- Bake for 20 to 25 minutes, until bubbling and browned.
I really enjoyed this recipe. It is very filling and a salad and your good to go.
im like 3 weeks into the program and I justs made this Tuna casserole. It was absolutely
wonderful!!! I will be sure to make this one again.
People talk about cream of mushroom soup and cream of chicken soup, but I don’t see either in the recipe.
Hi, Pump. Their use of those products was a personal substitution. The recipe itself is based on less processed ingredients.
Hi,
I want to do the tuna casserole for my first time. First I thought brown rice macaroni is rice but are you talking here from pasta. My husband doesn’t like pasta. Can I put something else into it.
Thanks Christine
Hi, Christine. Absolutely! You can use any starchy side instead – potatoes, brown rice, an ancient grains (such as quinoa).
So good. Really impressed!
Hi, kk1424. Brown rice macaroni is a whole grain pasta that is closer in taste and texture to regular refined white pasta, but with a definite nutritional advantage that is more supportive of healthy weight management. You can find it and grass-fed (also known as “pastured”) eggs at health-oriented stores such as Whole Foods Market, Trader Joe’s, or Sprouts, or online (i.e. Amazon).
Never even heard of brown rice macaroni nor do I know where to find grass-fed eggs.
An even better pasta Quinoa elbows. At least I think it is better.
Thank you!
Liz wife of Brian
Hi: I just got started and selected a non dairy, but a lot of the choices have dairy products. please advice
I decided to be very brave and triple the recipe so that I could freeze it…
My son and his girlfriend absolutely loved it so did my mum but myself and my other son weren’t too keen on hot tuna and it’s not something that looked nice cold…
After tripling the recipe we got about 12 potions so that’s about 4 potions if not increased…
Hi, KarenRae. We don’t work with calories in this program, but I can tell you that the above exchanges translate to about 23 grams of available carbohydrates, 18-1/2 grams of protein, and 10 grams of fat per serving (1/6 of the recipe).
Just curious, how many calories in the classic tuna casserole? Karen Rae
Instead of pasta, I use regular rice. Make a white sauce with 2 Teaspoons lemon added instead of mushroom soup.
I used Quinoa elbows. Was that OK?
Hi, drbabs. Yes, quinoa elbows are excellent.
Hi, Jacquie59. 1 cup is a serving.
what would our portion size be for this dinner?
Instead of using non-stick cooking spray, I used alittle bit of safflower oil and coated the interior of the pan with paper towel.
another winner! this was super tasty, creamy and satisfying. will freeze the leftovers and definately look forward to this again.
Excellent AND different for a tuna casserole. Definitely will make this one again!
A suggestion to everyone who worries about recipes being made for too many servings; use it up over the next 2-3 days, freeze it, or cut it in 1/2. OR, have company in and enjoy the whole experience 😉
I like the serving size in this recipe cause I’m thinking I would cook 2 servings and freeze the rest without cooking it for another day.
I was always told peas are not diabetic friendly, so if I made this I’d omit the peas.
Has anyone ever eaten brown rice Macaroni and if so how does it taste?
Can skim milk be used in this recipe?
The recipe has been reduced to 6 servings. Note that future recipes will be forsmaller amounts.
Nutrition facts are in progress, and will be available in the not-too-distant future.l
I, too, would like recipes for 1 – 2 servings. It is very time consuming to try to cut these recipes down to fit the serving size I would like. Thank you for listening.
I wish you would put the nutrition facts on your recipes. Thanks
Should say at the start if the 8 oz. of macaroni is cooked or uncooked. I didn’t see the specifics until I scrolled down. I agree that the serving sizes should be smaller. I’m totally adjusting mine and will see since it’s my first try.
Cooked this today for my son and myself – actually quite good. But the big problem was to try to adapt the recipe for 2 people, when it was designed for 6 to 12 people! After some rather wild guesses, it turned out OK. I have encountered this problem a lot with the recipes – it would be nice if the TDC team had produced more for just 1 or 2 people – not everybody wants to be on a special low fat diet (even though it might be good for them!).
What are the calories for this for a one cup serving?
Cynt, the nutritional values of recipes will be coming in the future.
This recipe is diabetic friendly – high in protein, good fats, and fibers. Because it does have some carbohydrates, you will want to count them and limit the amount of pasta you have with it.
Is this recipe Diabetic friendly?
Forgot to make 1/2 recipe..I got 6 little casseroles…11/3 cups in each..I put a small can of mandarin oranges (rinse &drained) in and it put it over the top..served it with a salad and even hubby was full…I did not used organic anything…WW crumbs and flour to thicken..also low fat cheese…already looking forward to lunch tomorrow!
I’m going to make 1/2 recipe tomorrow..will update…I would like to know nutrition values of ALL recipes..have seen this request many times..anybody listening at Trim Down Club???
I tried this and it was very tasty! I used the same Recipe for a chicken casserole, just used canned chicken white meat and organic cream of chicken soup! My husband loved it!
pasta based dishes usually freeze and reheat very well:)
Is it possible to give calorie value of recipes? That would be very helpful.
Sounds good.
Can you freeze this? It is too much for one.