Healthy Tuna Noodle Casserole

 Tuna noodle casserole is a beloved comfort food that’s been gracing dinner tables for decades. Traditionally rich and creamy, this dish often leans heavily on butter, cheese, and heavy cream. However, with a few simple tweaks, you can transform this classic into a healthier version that doesn’t skimp on flavor. Our healthy tuna noodle casserole is lighter, packed with veggies, and just as satisfying, making it the perfect family-friendly meal.

Ingredients:

• 8 oz whole wheat egg noodles
• 2 cans (5 oz each) of tuna in water, drained
• 1 1/2 cups low-fat milk or unsweetened almond milk
• 1 cup low-sodium chicken or vegetable broth
• 1 cup plain Greek yogurt
• 1 small onion, finely chopped
• 2 cloves garlic, minced
• 1 cup frozen peas
• 1 cup chopped carrots
• 1 cup chopped mushrooms
• 1 cup chopped broccoli
• 2 tbsp whole wheat flour
• 1/2 cup grated Parmesan cheese (optional)
• 1/4 cup whole wheat breadcrumbs
• 1 tbsp olive oil
• 1 tsp dried thyme
• 1 tsp dried oregano
• Salt and pepper to taste

Method:

1. Preheat and Prep: Preheat your oven to 375°F (190°C). Cook the whole wheat egg noodles according to the package instructions until al dente. Drain and set aside.

2. Cook the Vegetables: In a large skillet, heat the olive oil over medium heat. Add the chopped onion, garlic, carrots, and mushrooms, and sauté for about 5 minutes, until the vegetables are softened. Stir in the broccoli and cook for another 3-4 minutes until the broccoli is tender.

3. Make the Sauce: Sprinkle the flour over the vegetables and stir well to coat. Gradually add the broth, stirring constantly to avoid lumps. Once the broth is fully incorporated, slowly add the milk, continuing to stir until the sauce thickens. Lower the heat and stir in the Greek yogurt, dried thyme, oregano, salt, and pepper.

4. Combine Ingredients: Gently fold in the cooked noodles, drained tuna, and frozen peas. Mix everything together until well combined.

5. Bake the Casserole: Transfer the mixture to a lightly greased casserole dish. Sprinkle the top with Parmesan cheese (if using) and breadcrumbs. Bake in the preheated oven for 20-25 minutes, until the top is golden brown and the casserole is heated through.

6. Serve: Let the casserole cool for a few minutes before serving. Enjoy this hearty, healthy meal with a side salad or steamed veggies.

Variations & Tips:

• Gluten-Free Option: Swap out the whole wheat noodles for gluten-free noodles and use gluten-free flour and breadcrumbs.
• Dairy-Free Option: Replace the milk with a dairy-free alternative like unsweetened almond or oat milk, and use dairy-free yogurt.
• Extra Veggies: Feel free to add other vegetables like zucchini, spinach, or bell peppers to increase the nutritional value and add more color to your casserole.
• Protein Boost: For extra protein, you can mix in some cooked quinoa or chickpeas.
• Cheesy Topping: If you prefer a cheesier casserole, sprinkle some shredded cheddar or mozzarella on top before baking.

Conclusion: This healthy tuna noodle casserole is a great way to enjoy a comforting meal without the guilt. By swapping out a few traditional ingredients for lighter, nutrient-dense options, you can create a dish that’s both delicious and nutritious. Whether you’re feeding a family or meal prepping for the week, this casserole is sure to be a hit. Plus, with so many variations available, you can customize it to fit your dietary needs and preferences. Enjoy this healthy twist on a classic favorite!