Healthier Tuna Noodle Casserole: A Lighter, Veggie-Packed Twist

By Olivia

This Healthier Tuna Noodle Casserole is a lighter version of the classic comfort food, with plenty of veggies and whole wheat pasta, and it’s all brought together with a deliciously creamy yet lower-calorie Alfredo sauce. Packed with protein from tuna and enriched with the goodness of fresh vegetables, this casserole is the perfect dish for a weeknight dinner or your next potluck. Garnished with fresh dill, it’s both flavorful and nutritious.

Quick Benefits

Lighter and Healthier: The use of light Alfredo sauce and sour cream reduces the fat and calorie content, making it a healthier choice without sacrificing flavor.
Packed with Veggies: Includes mushrooms, onion, celery, bell pepper, and carrots for added nutrients.
High in Protein: Tuna and Parmesan cheese contribute a generous amount of protein to keep you feeling full.
Whole Wheat Pasta: The whole-grain pasta adds fiber and makes this casserole more hearty and satisfying.
Weeknight-Friendly: Quick to prepare and bake, making it perfect for busy weeknights.

Essential Ingredients

For this healthier twist on a classic dish, you will need the following ingredients:

Cooking spray – To grease the baking dish.
Whole-grain bow-tie pasta (2 cups) – A nutritious base for the casserole.
Olive oil (1 teaspoon) – For sautéing the vegetables.
Cremini mushrooms (2 cups) – Adds flavor and texture.
Onion (½ cup), celery (⅓ cup), red bell pepper (⅓ cup), and carrot (⅓ cup) – A colorful medley of vegetables for a nutrient boost.
Light Alfredo sauce (1 ½ cups) – A creamy, lower-calorie base.
Light sour cream (½ cup) – Adds creaminess without the extra fat.
Grated Parmesan cheese (¼ cup) – For richness and flavor.
Fresh dill (2 teaspoons) – To garnish and enhance the flavor.
Ground black pepper (¼ teaspoon) – For seasoning.
Solid white tuna (5 oz can) – Provides protein and texture.
Whole wheat panko breadcrumbs (⅓ cup) – To top the casserole with a crispy crunch.
Lemon wedges (optional) – For serving, adding a fresh zing to the dish.

Preparation Steps

Preheat the Oven: Set the oven to 375°F (190°C) and coat a 2-quart baking dish with cooking spray.
Cook Pasta: Bring a large pot of salted water to a boil and cook the bow-tie pasta for about 12 minutes until tender but firm. Drain and set aside.
Sauté Vegetables: Heat olive oil in a large skillet over medium heat. Add the mushrooms, onion, celery, bell pepper, and carrot. Cook for about 8 minutes until the vegetables are tender.
Prepare the Sauce: In a large bowl, whisk together the light Alfredo sauce, sour cream, 2 tablespoons Parmesan, fresh dill, and black pepper.
Combine Ingredients: Stir in the cooked pasta, sautéed vegetables, and tuna until everything is well combined.
Transfer to Baking Dish: Pour the mixture into the prepared baking dish.
Top with Panko: In a small bowl, mix the panko breadcrumbs and remaining Parmesan. Sprinkle evenly over the casserole and lightly coat with cooking spray.
Bake: Place the casserole in the oven and bake, uncovered, for about 25 minutes until it’s golden brown and bubbly.
Serve: Garnish with lemon wedges and serve hot.

Health Benefits

Veggie-Rich: With mushrooms, onions, carrots, and bell peppers, this casserole is a great way to get a variety of vitamins and minerals. These vegetables are high in fiber and antioxidants.
Protein-Packed: The tuna provides lean protein, which is essential for muscle repair and growth.
Whole Grains: Whole wheat pasta contributes fiber, which aids in digestion and helps maintain healthy blood sugar levels.
Lower Fat: The use of light Alfredo sauce and sour cream reduces the fat content, making this dish more heart-healthy.

Serving Suggestions

With a Side Salad: Serve this casserole with a fresh green salad dressed in a light vinaigrette for a well-rounded meal.
Pair with Roasted Veggies: Roasted broccoli or green beans would make a great side dish to complement the casserole.
Top with Fresh Herbs: Add extra herbs like parsley or thyme for a burst of freshness.

Creative Variations

Substitute Pasta: If you don’t have bow-tie pasta, you can use any whole wheat pasta, like rotini or penne.
Add More Protein: For extra protein, consider adding a boiled egg on top or mixing in some grilled chicken or turkey.
Cheese Variations: Mix in other cheeses like mozzarella or a sharp cheddar to change the flavor.
Swap Veggies: Use different vegetables like spinach, peas, or zucchini depending on what you have available.

Storage Tips

Refrigeration: Store leftovers in an airtight container in the fridge for up to 3-4 days.
Freezing: You can freeze this casserole for up to 3 months. Allow it to cool completely before covering tightly with foil or plastic wrap. When ready to eat, bake directly from the freezer, adding extra time to the cooking process.

Pro Tips

Even Pasta Cooking: Make sure to cook your pasta al dente since it will continue to cook while baking in the casserole.
Vegetable Cooking: If you prefer softer vegetables, sauté them for a little longer until they reach the desired tenderness.
Crispy Topping: For an extra crispy top, broil the casserole for the last 1-2 minutes of baking, watching carefully to avoid burning.

Frequently Asked Questions

Can I use regular Alfredo sauce instead of light Alfredo sauce?

Yes, you can use regular Alfredo sauce, but it will increase the calorie and fat content of the dish. If you want to keep it lighter, opt for the light version.

Can I use canned tuna in oil?

For a lighter version, it’s best to use tuna in water. Tuna in oil will add more fat and calories to the dish.

Can I make this casserole ahead of time?

Yes, you can assemble the casserole ahead of time and refrigerate it for up to a day before baking. If frozen, bake from frozen, adding extra time to the cooking process.

Can I add more vegetables?

Absolutely! Feel free to add more vegetables like peas, spinach, or broccoli to make it even more nutritious.

This Healthier Tuna Noodle Casserole is a wholesome and comforting dish that’s easy to prepare, light on calories, and full of flavor. It’s perfect for busy weeknights or as a crowd-pleaser at your next potluck.