top of page
  • Writer's pictureSarah Anderson

Lightened Up Tune Casserole

This recipe brings me back to my childhood! My dad used to make Tuna Helper/ Tuna Casserole all the time.

Last week’s meal prep was bringing me back!


6oz of whole wheat pasta

4 Tbsp of light butter

5 stalks of chopped celery

1 medium onion chopped

12 oz. Tuna

1/4 c. All purpose flour

2 c. Skim milk

1 Tbsp of Dijon mustard

1 c. Frozen peas, thawed

1/2 c. Panko bread crumbs

1/4 c. Grated Parmesan cheese

1 Tsp paprika

2 Tsp Italian seasoning


1. Preheat oven to 375 degrees.

2. Cook noodles as directed. Set aside.

3. Add 3 Tbsp of butter, onion, and celery until onions are translucent.

4. Stir in flour, and salt and pepper to taste.

5. Slowly add in skim milk. Stir in thickened (3-5 minutes).

6. Add Dijon mustard, drained tuna, pasta, peas, and mix.

7. Pour mixture into a 9x13 baking dish.

8. Combine panko, Parmesan, paprika, 1 Tbsp of melted butter, and Italian seasoning.

9. Pour topping mixture over casserole. Bake uncovered for 25-30 minutes.

I portioned this recipe into 8 servings.

Macros per serving:

Protein: 20.9 grams

Carbs: 30. 4 grams

Fats: 8.7 grams

Calories: 280

Another amazingly delicious recipe from !