When it comes to making a quick, delicious meal with minimal cleanup, it’s hard to beat tuna casserole.
It’s a one-pot staple that you can always count on to satisfy, and, as you’ll see, it’s extremely versatile. There’s something for everyone here.
For example, if want something fresh, try the Creamy Avocado Noodles & Tuna Casserole. For a fast and macro-friendly meal, go with the Easy Tuna Casserole. And if you’re craving comfort, the Old Fashioned Tuna Casserole recipe is killer.
So, if you come home after a busy day of work, training, and errands and want something flavorful that doesn’t require a ton of time, ingredients, or cooking skills, then you’ve come to the right place.
Enjoy!
Picture courtesy of Cotter Crunch
There are lots of variations on tuna casserole, including pasta, rice, and even quinoa. But if you want to keep it low-carb, try this recipe with zucchini noodles.
This one’s also paleo with coconut flour, coconut milk, and mayonnaise made with olive oil. And if you want to make a spicy tuna casserole, include a can of diced green chiles.
Serves 6
Ingredients
3 zucchini (about 6” each)
2 cans (5 oz. each) tuna
4 oz. diced green chiles
1/2 cup mayonnaise with olive oil
2 Tbsp. chopped chives
1/2 tsp. sea salt (or dehydrated garlic)
1 Tbsp. mustard
1/4 tsp. garlic powder
1/4 tsp. freshly ground black pepper
1/2 cup chopped onion
1/2 cup chopped celery
1 Tbsp. avocado oil
2 Tbsp. coconut flour (or tapioca starch)
1/2 cup coconut milk
1/2 tsp. red pepper flakes
Fresh parsley (optional garnish)
Nutrition Facts (Per Serving)
Calories: 258
Protein: 16 grams
Carbs: 14 grams
Fat: 17 grams
Picture courtesy of The Seasoned Mom
Looking for a fast, high-protein tuna casserole? It’s possible, and it takes just a handful of ingredients.
This is the kind of healthy weeknight dinner that you can throw together quickly and then relax while you wait. Once the noodles are cooked and all the ingredients are mixed together, it’ll take a half hour in the oven to bake.
Serves 4
Ingredients
1 large can (12 oz.) albacore tuna
2 cups cooked egg noodles
1 small can (8.5 oz.) peas, drained
1 can condensed cream of mushroom soup
1 cup whole milk (or cream)
1/2 tsp. curry powder
3/4 cup (about 3 oz.) grated cheddar cheese (optional topping)
Nutrition Facts (Per Serving)
Calories: 294
Protein: 24 grams
Carbs: 36 grams
Fat: 6 grams
Picture courtesy of Fannetastic Food
Tuna casserole can be flavorful and loaded with nutrition, or it can be a cafeteria flop. This one features tons of vegetables, which not only add vitamins and fiber, but also make it taste fresh and not frozen.
And rather than using fatty mayo or salty cream of mushroom soup, you can use Greek yogurt to make a creamy casserole. Altogether this meal has balanced nutrition, but it’s just as easy to cook as the classic American dinner.
Serves 4
Ingredients
2 cups dry whole-wheat rigatoni
1 cup diced onion
1 cup chopped bell peppers
4 cups fresh baby spinach, packed
1 1/2 cups frozen peas
1 large can (12 oz.) chunk light tuna, packed in water
1 cup low-sodium chicken broth
1/2 cup plain full-fat Greek yogurt
1/4 cup low-fat milk
1/4 cup (about 1 oz.) shredded sharp cheddar
2 Tbsp. Dijon mustard
1 tsp. freshly ground black pepper
1/2 tsp. garlic powder
Nutrition Facts (Per Serving)
Calories: 378
Protein: 32 grams
Carbs: 49 grams
Fat: 7 grams
Picture courtesy of The Endless Meal
This simple tuna casserole is one to try if you’re not big on the original. There’s still canned tuna, of course, but It makes creative use of cashews for a creamy sauce.
Plus, it has brown rice instead of soggy pasta, so it’s a great alternative if you want a high-protein meal and aren’t a fan of the classic recipe.
Serves 6
Ingredients
1 cups raw cashews, soaked in cold water
1 1/2 cups brown rice
1 tsp. sea salt
1 clove garlic, grated or finely minced
2 cups frozen peas
2 cans (5 oz. each) tuna, drained
1 Tbsp. + 1 tsp. extra-virgin olive oil, divided
2 cups fresh croutons
1/2 cup panko bread crumbs
Nutrition Facts (Per Serving)
Calories: 536
Protein: 25 grams
Carbs: 65 grams
Fat: 20 grams
Picture courtesy of Abbey’s Kitchen
This tuna casserole is perfect for adults who are over tuna casserole. There’s lots of fresh veggies, including peas, carrots, and broccoli. The mix also includes fresh mushrooms, so there’s no canned soup, and spaghetti squash in place of pasta.
And since it’s topped with potato chips made from a blend of root veggies, there’s nothing but nutritious ingredients to enjoy in this tuna casserole with spaghetti squash.
Serves 6
Ingredients
1 medium spaghetti squash (about 6 cups)
1 Tbsp. extra-virgin olive oil
1/2 onion, minced
1 stalk celery, diced
1 carrot, finely diced
1/4 cup rice flour
1 1/2 cups reduced-sodium vegetable stock
1 1/2 cups low-fat milk
1 Tbsp. fresh thyme leaves, minced
2 Tbsp. fresh parsley, chopped
1 cup crimini mushrooms, thinly sliced
1 cup broccoli, cut into small florets
1 cup frozen peas
2 cans (5 oz. each) albacore tuna packed in water, drained well
1 cup (about 4 oz.) sharp cheddar cheese, finely shredded
1 cup Original Terra vegetable chips, crushed
Nutrition Facts (Per Serving)
Calories: 366
Protein: 25 grams
Carbs: 28 grams
Fat: 18 grams
Picture courtesy of Sweet Little Bluebird
Can’t remember your mom’s recipe? This classic casserole will probably taste like the one you grew up on, so if you’re looking for a standard to start with, this is it.
Once you know the basics, it’s easier to figure out how to make it healthier. Start with small changes like reduced-fat cheddar and using Greek yogurt instead of sour cream. Then build up to trying variations including brown rice and fresh mushrooms, like other healthy casseroles on this list.
Serves 8
Ingredients
12 oz. wide egg noodles
1/2 cup yellow onion, diced
2 Tbsp. butter
1 large can (12 oz.) solid white albacore tuna in water, drained
2 cans (10.5 oz. each) condensed cream of mushroom soup
1/3 cup mayonnaise
1/3 cup sour cream
1/3 cup milk
1/2 tsp. salt
1/2 tsp. freshly ground black pepper
1 cup (about 4 oz.) shredded cheddar
1 cup peas
1 cup crushed potato chips
Nutrition Facts (Per Serving)
Calories: 476
Protein: 24 grams
Carbs: 46 grams
Fat: 22 grams
Picture courtesy of SkinnyTaste
Traditional tuna casserole uses egg noodles, but they aren’t all they’re cracked up to be. Despite the name, they’re still made from mostly wheat flour, so if you’re looking for a source of protein, get yolk-free noodles that use egg whites.
For more smart recipes like this, pick up The Skinnytaste Cookbook: Light on Calories, Big on Flavor by Gina Homolka.
Serves 6
Ingredients
6 oz. no-yolk noodles
1 Tbsp. butter
1 medium onion, minced
3 Tbsp. flour (or rice flour)
1 3/4 cups fat-free chicken broth
1 cup 1% milk
10 oz. sliced baby bella mushrooms
1 cup frozen petite peas, thawed
2 cans (5 oz. each) tuna in water, drained
1 cup (about 4 oz.) reduced-fat sharp cheddar
Butter-flavored cooking spray
2 Tbsp. Parmesan cheese
2 Tbsp. whole-wheat seasoned breadcrumbs
Nutrition Facts (Per Serving)
Calories: 318
Protein: 27 grams
Carbs: 34 grams
Fat: 7 grams
Picture courtesy of Six Dollar Family
Tuna casserole may seem like a one-note dish, but there are lots of ways to change things up. For optimal flavor, this one uses both cream of mushrooms soup and fresh mushrooms.
It also has a mix of cream cheese and sour cream instead of mayo. And to really make a switch, you can even use 3 cups of shredded chicken or turkey instead to turn it into a totally different casserole.
Serves 4
Ingredients
2 cans (5 oz. each) tuna, drained
3 Tbsp. extra-virgin olive oil
1/2 large onion, diced
4 baby bella mushrooms, sliced
1 tsp. garlic powder
1/2 package (4 oz.) reduced-fat cream cheese
1/2 cup reduced-fat sour cream
1 can (10.5 oz.) cream of mushroom soup
3/4 cup milk
8 oz. pasta
1 cup (about 4 oz.) shredded reduced-fat Colby Jack cheese
1 cup French fried onions
Salt and freshly ground black pepper to taste
Nutrition Facts (Per Serving)
Calories: 717
Protein: 39 grams
Carbs: 50 grams
Fat: 39 grams
Picture courtesy of Lucky Star
Trying to avoid processed foods? Even though tuna casserole may seem like it’s straight out of the 1950s, there are nutritious ways to prepare one with whole ingredients and update it for today’s tastes. Use fresh mushrooms instead of canned condensed soup.
Make your own breadcrumbs using leftover bread. And you can even skip the canned tuna and use tuna steak that’s cooked and flaked.
Serves 4
Ingredients
1 can (6 oz.) shredded tuna, drained
3 cups cooked brown rice
1 container (8 oz.) button mushrooms, roughly chopped
1/2 cup low-fat milk
1 tsp. chopped fresh thyme
1 onion, finely chopped
2 tsp. whole-grain mustard
Freshly ground black pepper to taste
3/4 cup (about 3 oz.) shredded reduced-fat cheddar
1 cup whole-wheat breadcrumbs
Nutrition Facts (Per Serving)
Calories: 556
Protein: 30 grams
Carbs: 81 grams
Fat: 12 grams
Picture courtesy of Food Network
Bring tuna casserole into the twenty-first century with this update, which leaves the mayo and Campbell’s soup behind. Instead fresh avocados make it creamy, and there’s garlic, bell pepper, and parmesan for added flavor.
To get complex carbs, you can use whole-wheat pasta, but if you don’t love the texture, replace just half the regular pasta rather than swapping out all of it.
Serves 8
Ingredients
Avocado Tuna Casserole:
2 large avocados (about 1 1/4 lbs.)
3 Tbsp. fresh lime juice
2 cups dry whole-grain penne pasta
2 cups dry regular penne pasta
1 1/2 cups low-fat milk
3 cloves garlic, sliced
1 tsp. dried oregano
1 medium red bell pepper, diced
3/4 cup Italian parsley, roughly chopped
3/4 cup (about 2.5 oz.) shredded Parmesan
1/4 tsp. salt
1/2 tsp. freshly ground black pepper
1 large can (12 oz.) albacore tuna, drained and flaked
Breadcrumbs:
2 slices toasted whole-wheat bread, crumbled
1/4 tsp. garlic powder
1/4 tsp. ground paprika
1 tsp. extra-virgin olive oil
Nutrition Facts (Per Serving)
Calories: 416
Protein: 24 grams
Carbs: 42 grams
Fat: 18 grams
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That means you can say “yes” now and decide later. You really have nothing to lose.
Many companies use shipping and handling fees to increase their profit margins, but here at Legion, we hate profits, so our shipping is free!
Okay, so we do dig on profits, but we also go in for happy customers, and free shipping works like gangbusters. So, if you’re outside the USA, your order ships free when it’s over $299.
Why the restriction on international orders? Unfortunately, shipping abroad is very expensive, and if we didn’t require a minimum order size, we’d lose a lot of money. But! We're also hustling to improve our international logistics and will be passing our savings along to our international customers.
Also, if you don’t absolutely love our stuff for whatever reason, we don’t request you deliver it to a PO box in the Gobi Desert by carrier pigeon.
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