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October 14, 2020

Healthy Tuna Noodle Casserole Recipe

Fish + Seafood Main Dishes Bake
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Love classic tuna noodle casserole, but looking for something a little lighter and more nutritious? Then you’ll love this healthy tuna noodle casserole recipe!

Do you guys remember the tuna noodle casserole that seemed to find itself on dinner tables everywhere in the 80’s and 90’s? I always loved it, so I decided to come up with a more nutrient dense and veggie packed version, just for fun. 🙂

healthy tuna noodle casserole

Healthy Tuna Noodle Casserole

With the weather getting chillier, it seemed the perfect time to re-share the healthier version of this old favorite comfort food – but with new updated photos and some new recipe tips and information, too!

To lighten up this recipe and add some more nutrients, here’s what I changed compared to a traditional tuna noodle casserole recipe:

  • Plain Greek yogurt instead of mayo
  • Milk instead of heavy cream
  • Chicken broth instead of canned cream of mushroom soup (blech, I like broth better anyway!)
  • Extra sharp cheddar instead of regular cheddar because it’s more flavorful and awesome!
  • Utilized seasonings for flavor
  • Added lots of volume and nutrients from a rainbow of veggies! I used peas, baby spinach, peppers, and onions. But mushrooms and celery would be good here, too.

healthy tuna noodle casserole on a plate

Tuna Noodle Casserole Ingredients

Here’s what you’ll need to make this recipe:

  • whole wheat rigatoni or penne (cooked according to package directions)
  • onion
  • bell peppers
  • baby spinach
  • frozen peas
  • canned chunk light tuna (packed in water)
  • chicken broth (low sodium)
  • plain Greek yogurt
  • milk (or plain, unsweetened almond milk)
  • shredded sharp cheddar cheese
  • dijon mustard
  • black pepper
  • garlic powder

As with many of my recipes, you can mix and match your favorite veggies (or whatever you have on hand). Personally, I love peas, spinach, and bell peppers in this!

How to Make Healthy Tuna Noodle Casserole

This recipe involves a little hands on prep time, but it’s not overly complicated!

There are two things you need to do before tossing it in the oven. First, cook your pasta. Second, sauté your veggies. Start with the onions and peppers, until the onions are translucent. Then, you add your frozen peas and fresh baby spinach. Stir until the spinach is wilted.

Then, toss all the ingredients (including the now cooked pasta) into a bowl together and stir.

Don’t forget the seasonings to amp up the flavor of this dish! You can get creative and add some other seasonings too, if you like! I decided to keep it basic – full details are in the recipe card at the end of this post.

Then, pour the mixture into a casserole dish. Pop it in the oven at 375 degrees. Bake for 40 minutes, and you have yourself a tasty blast from the past!

healthy tuna noodle casserole in a baking dish

The full healthy tuna noodle casserole recipe is at the bottom of this post. Go get your 90’s on! Seriously – when Matt tried this, he said: “This tastes just like the 90’s.” Sweet. That’s what I was going for. 😉

We both loved it! 

Were you a tuna noodle casserole fan? What were your other favorite 90’s-tastic casseroles? I might try to recreate more of them! 🙂

Want more inspiration for comforting fall & winter meals? Check out these recipes:

  • Crockpot Turkey Chili
  • Chicken White Bean Chili
  • Sweet Potato & Black Bean Enchiladas
  • Lentil Chili With Sweet Potatoes
  • Instant Pot Chicken Tortilla Soup
  • Healthy Chicken Enchiladas
  • Smoked Salmon & Veggie Egg Frittata
  • Easy Minestrone Soup
  • Mediterranean Sheet Pan Chicken Thighs
  • Instant Pot Spaghetti Squash & Vegan Bolognese

Healthy Tuna Noodle Casserole

Healthy Tuna Noodle Casserole
July 24, 2019

This recipe is a lightened up comfort food favorite that is perfect for dinner on a winter evening.

Prep Time 15 minutes
Cook Time 40 minutes
Total Time 55 minutes
Yield
SERVES 4 TO 6
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Ingredients:

  • 2 cups dry whole wheat rigatoni or penne, cooked according to package directions
  • 1 cup onion, diced
  • 1 cup bell peppers (any color), diced
  • 4 cups fresh baby spinach, packed
  • 2 and 1/2 cups frozen peas
  • 8 to 12 ounces chunk light tuna, packed in water (any amount in this range is fine)
  • 1 cup low sodium chicken broth
  • 1/2 cup plain full fat Greek yogurt
  • 1/4 cup whole milk (or plain, unsweetened almond milk)
  • 1/4 cup sharp cheddar cheese, shredded
  • 2 tablespoons dijon mustard
  • 1 teaspoon ground black pepper
  • 1/2 teaspoon garlic powder

Instructions:

  1. Preheat oven to 375.
  2. Cook pasta according to package directions. Leave it "al dente" - just cooked/still a little chewy.
  3. In a large pan, saute onion and bell peppers in a little oil or cooking spray over high heat for a few minutes, until onions are translucent.
  4. Add baby spinach and frozen peas and reduce heat to medium. Cover, stirring occasionally, until peas are no longer frozen and spinach is fully wilted.
  5. In a large bowl, mix together cooked pasta, the sauteed veggie mixture, and all other ingredients.
  6. Pour mixture into a casserole dish.
  7. Bake 40 minutes. Enjoy!

Did you make this recipe?

Please leave a comment on the blog or share a photo on Instagram

- anne
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36 comments
  • Carly February 20, 2015 · 11:55AM:
    Oh yes...Tuna Noodle Casserole was my FAV! Saving this one :)
    Reply
  • Kate B
    February 20, 2015 · 12:03PM:
    As a kid tuna casserole was one of my favorites things my mom made. I will be making this!
    Reply
  • Mike T February 20, 2015 · 12:13PM:
    Is it possible to substitute the rigatoni for another kind of pasta like penne? Looks delicious!
    Reply
    • Anne
      February 20, 2015 · 12:15PM:
      Definitely! Any kind of pasta will work - any shape, and also any variety like brown rice pasta or quinoa pasta if gluten free is needed!
      Reply
  • Sean McClintock
    February 20, 2015 · 12:48PM:
    I'm so happy to see you promoting FULL FAT ingredients! I think the low fat craze has had some of the worse health effects on this country. Our bodies need that fat in a good balance!
    Reply
    • Anne
      February 20, 2015 · 1:19PM:
      Yes, agreed!
      Reply
  • Jojo @ Run Fast Eat Lots
    February 20, 2015 · 2:04PM:
    Yummy, I made something similar last week, but with quinoa
    Reply
  • Shel@PeachyPalate
    February 20, 2015 · 3:18PM:
    Canned fish is such a lifesaver! I'm more of a salmon and sardine fan though!!!
    Reply
  • Bets February 20, 2015 · 3:58PM:
    That looks soo good. Tuna noodle casserole is weirdly the only thing I miss now that I'm a vegetarian.
    Reply
  • Fiona @ Get Fit Fiona
    February 20, 2015 · 5:43PM:
    I remember having tuna noodle casserole as a kid every once in awhile. It definitely wasn't my favorite so I haven't had it since as an adult. I like all the veggies in this version though.
    Reply
  • Amanda February 20, 2015 · 5:45PM:
    Bon Appetit featured a "grown-up" tuna noodle casserole a few years ago with leeks, gruyere, and fresh dill. It's become one of our favorite dinners. And it's super easy too!
    Reply
    • Amanda February 20, 2015 · 5:46PM:
      P.S. I'm looking forward to trying your version too. Love all the veggies!
      Reply
    • Anne
      February 20, 2015 · 6:22PM:
      Sounds delicious! I love dill.
      Reply
  • ein m. February 20, 2015 · 7:41PM:
    I was craving tuna noodle casserole a couple of weeks ago and my mom made it for our weekly dinner date....craving satisfied! So GOOD!!
    Reply
  • Sam @ Grapefruit & Granola
    February 20, 2015 · 7:44PM:
    Thanks for sharing this recipe. I'm glad I'm not the only one who is not too fond of creamy of mushroom (or any other canned cream) soup :)
    Reply
  • Roadrunner February 21, 2015 · 8:09AM:
    A time-honored classic! Thanks -
    Reply
  • katy February 21, 2015 · 12:15PM:
    I love tuna casserole - true comfort food! My mom's recipe was: cooked white rice, thawed frozen peas, a can of cheddar cheese soup, and a big can of tuna - layered in that order in a casserole dish and microwaved. :-) As nostalgic as that is, I think your variation is a bit healthier! I also like mixing in a packet or can of tuna and some thawed peas into mac & cheese for a one-bowl meal that has plenty of protein... it's kind of like ghetto tuna casserole. LOL
    Reply
    • Anne
      February 21, 2015 · 7:12PM:
      Ha, love it
      Reply
  • Nancy February 21, 2015 · 3:12PM:
    Tuna and noodle casserole was one of my go-to dishes when my kids were small. I think the fact that I told them it was "Ninja Noodles" (during the first Teenage Mutant Ninja Turtle phase) helped make it a favorite. Your updated version looks good!
    Reply
    • Anne
      February 21, 2015 · 7:11PM:
      I would have been all about Ninja Noodles!
      Reply
  • Alisha @ Real Girl Running
    February 21, 2015 · 10:05PM:
    I love tuna casserole - it was definitely a staple in our family home. I do have a version I make very occasionally ... but I think I might have to make a batch soon - yours looks so yum!
    Reply
  • Melissa | Suitcase and Heels
    February 24, 2015 · 9:33AM:
    My mom's tuna casserole has become a comfort staple in my recipe box, even though the condensed cream of celery soup grosses me out when it glops out of the can. I think I'll have to give yours a try sometime, though I may stick with elbow macaroni and add a little whole wheat bread crumb/paprika topping before it goes in the oven.
    Reply
  • Cindy March 3, 2015 · 8:26AM:
    Looks delicious Anne! I have not had tuna in years and find myself craving it now. Is there a brand you could recommend? Thanks!
    Reply
    • Anne
      March 3, 2015 · 10:08AM:
      I just buy the chunk light tuna in water, whatever brand is cheapest! :)
      Reply
  • Carly May 1, 2015 · 11:57AM:
    I made this last night and it was awesome. I have always been a sucker for my mom's tuna casserole (but the pure, not-so-healthy, actually from the 90's one), but this totally hit the spot. I didn't have enough spinach (end of the week, so end of the spinach box!), but i just added what I had left. Easy, too!
    Reply
    • Anne
      May 1, 2015 · 3:18PM:
      I'm so glad you liked it! :)
      Reply
  • Dorothy Taylor January 14, 2018 · 7:58PM:
    I wonder how this would taste with half tuna and half sardines?
    Reply
    • Anne
      January 15, 2018 · 10:00AM:
      Probably pretty good! Give it a shot and let us know. :)
      Reply
  • Grace February 3, 2018 · 7:13PM:
    Wow this was very good, I am now a Pescetarian and so am always looking for recipes with fish and I have found some great recipes for fresh fish but couldn't find a good one for canned tuna, tried other tuna casseroles but they were bland and made the tuna taste tinny Yuck! I also like how you cut back on the fat and used milk and yogurt instead of cream/cream soups (which I never did like) then was so pleased at how great this tasted, no need for canned soups ever with great alternatives as this, I did add one celery, carrot and a few mushrooms as I love to load in veggies when I can, also mixed 1/2 cup of breadcrumbs with 2 tbsp. of melted butter and sprinkled it on top of the casserole before baking ( I know added fat but it came out so crispy and yummy :-) and besides there is no canned garbage and added extra veggies so still much healthier than the traditional recipes, definitely a keeper, thank you :-)
    Reply
    • Anne
      February 5, 2018 · 9:30AM:
      I'm so glad you enjoyed the recipe!
      Reply
  • Ana October 14, 2020 · 9:05AM:
    I think I have all the ingredients for this! Definitely an improved-on blast from the past, haha!
    Reply
    • Anne
      October 15, 2020 · 10:39AM:
      Definitely! Let me know what you think if you try it!
      Reply
      • Ana October 27, 2020 · 7:57PM:
        Made it tonight - thumbs up from me and my husband (who went back for seconds and said "We should keep this recipe!"). Yummy!
        Reply
        • Anne
          October 28, 2020 · 12:46PM:
          Yay, so glad it was a hit!
          Reply
  • Roadrunner October 14, 2020 · 3:56PM:
    I loved my mother's tuna noodle casserole back in the day, and this looks just like it - and terrific. Thanks for a timely reminder of it. This is a keeper. Look forward to trying it!
    Reply
    • Anne
      October 15, 2020 · 10:39AM:
      Thank you - let me know what you think!
      Reply
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anne mauney fannetastic food
Hi, I’m Anne! I'm a Washington D.C. based Registered Dietitian, mother, runner, and lover of travel, adventure, and the great outdoors. I've been blogging since 2009, sharing a mix of lifestyle content, recipes, and fitness tips. Come for the recipes – stay for the fun!
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I’m Anne, a Registered Dietitian and mother. I've been blogging since 2009 and love showing others that eating nutritious foods and staying active can actually be fun rather than overwhelming!

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