Healthy Tuna Noodle Casserole

Healthy Tuna Noodle Casserole

Health Rating
Prep Cook Ready in Servings
30 min 40 min 1 h 10 min 6


4 cup Baby spinach
1 tsp Black pepper
1/4 cup, shredded Cheddar cheese (extra sharp)
1 cup Chicken broth (stock), low sodium
2 tbsp Dijon mustard
2 1/2 cup Frozen green peas
1/2 tsp Garlic powder
1/2 cup Greek yogurt, plain, fat-free
1 cup chopped Green bell pepper
454 gm Pasta, Rigatoni, whole wheat, dry
341 gm White tuna, canned in water, drained (chunks)
1/4 cup Whole milk 3.3%
1 cup sliced Yellow onion (diced)


Preheat oven to 375.

Cook pasta according to package directions. Leave it “al dente” – just cooked/still a little chewy.

In a large pan, sauté onion and bell peppers in a little oil or cooking spray over high heat for a few minutes, until onions are translucent.

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.

In a large bowl, mix together cooked pasta, the sautéed veggie mixture, and all other ingredients.

Pour mixture into a casserole dish.

Bake 40 minutes.


Nutrition Facts

Per Portion

Calories 465
Calories from fat 57
Calories from saturated fat 19.0
Total Fat 6.3 g
Saturated Fat 2.1 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.3 g
Monounsaturated Fat 1.3 g
Cholesterol 31 mg
Sodium 325 mg
Potassium 821 mg
Total Carbohydrate 71 g
Dietary Fiber 10.8 g
Sugars 8.6 g
Protein 31 g

Dietary servings

Per Portion

Grain 2.9
Meat 0.8
Meat Alternative 0.6
Milk Alternative 0.2
Vegetables 2.0

Energy sources

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Meal Garden, 326 1/2 Bloor Street West, Unit 4, Toronto, Ontario, M5S 1W5, Canada