Healthier Tuna and Veggie Bake
This Healthier Tuna and Veggie Bake is a delicious and nutritious twist on the classic tuna casserole, reimagined for those seeking a lighter meal without sacrificing flavor. By swapping out traditional ingredients for whole wheat rotini, nutrient-rich vegetables, and a creamy base of healthy mushroom soup, this dish retains all the comforting elements of your childhood favorites while boosting your diet with wholesome goodness. Perfect for busy weeknights, this casserole is simple to prepare and packed with protein, making it a complete meal for the entire family. Enjoy all the flavors you love, guilt-free.
8
Servings
275
Calories
11
Ingredients
Ingredients
whole wheat rotini
2 1/2 cups (boiled to desired doneness)
cream of mushroom soup (healthy request)
1 (10 1/2 ounce) can (none)
light chunk tuna in water
2 (16 ounce) cans (drained)
peas
1 (8 ounce) can (none)
carrots
1 (8 ounce) can (none)
oregano
2 tablespoons (none)
garlic clove
1 (minced)
black pepper
1 teaspoon (none)
butter (Smart Balance butter blends)
2 tablespoons (melted)
dry whole wheat breadcrumbs
1 cup (seasoned if desired)
salt
to taste (none)
Instructions
1
Preheat your oven to 350°F (175°C).
2
In a large pot, bring water to a boil and cook the whole wheat rotini according to package instructions until al dente. Drain and set aside.
3
In a large mixing bowl, combine the cream of mushroom soup, drained tuna, peas, carrots, oregano, minced garlic, and black pepper. Stir until well combined.
4
Add the cooked rotini to the mixture and fold gently until all ingredients are evenly coated.
5
Mix in 1/4 to 1/2 cup of the breadcrumbs into the mixture to help bind it.
6
Transfer the mixture to a greased casserole dish and spread evenly.
7
In a small bowl, combine the remaining breadcrumbs with the melted butter and mix until well distributed.
8
Sprinkle the breadcrumb mixture over the top of the casserole.
9
Bake in the preheated oven for 25-30 minutes, or until the topping is golden brown and the casserole is heated through.
10
Remove from the oven and let sit for 5-10 minutes before serving to allow it to set.
Nutrition Information
8.75g
Fat
30g
Carbs
17.5g
Protein
Frequently Asked Questions
Frequently Asked Questions
What is the Healthier Tuna and Veggie Bake?
It is a nutritious twist on the classic tuna casserole made with whole wheat rotini, nutrient-rich vegetables, and a creamy mushroom soup base.
How many servings does this recipe make?
This recipe makes 8 servings.
What is the calorie count per serving?
Each serving contains approximately 275 calories.
What type of pasta is used in this bake?
The recipe uses 2.5 cups of whole wheat rotini.
What is the recommended oven temperature?
The oven should be preheated to 350°F (175°C).
How long does the casserole need to bake?
Bake for 25-30 minutes until the topping is golden brown.
What type of tuna is required?
The recipe calls for two 16-ounce cans of light chunk tuna in water, drained.
What kind of soup is used for the base?
A 10.5-ounce can of Healthy Request cream of mushroom soup is used.
Which vegetables are included in the recipe?
The bake includes canned peas and carrots.
How much protein is in each serving?
There is 17.5g of protein per serving.
How much fat is in each serving?
There is 8.75g of fat per serving.
How many carbohydrates are in each serving?
There are 30g of carbohydrates per serving.
What herbs and spices provide the flavor?
The recipe uses oregano, minced garlic, and black pepper.
What is the topping made of?
The topping is a mixture of dry whole wheat breadcrumbs and melted Smart Balance butter blends.
Should the pasta be fully cooked before baking?
The pasta should be cooked until al dente before being added to the mixture.
How much garlic is needed?
One minced garlic clove is used in the recipe.
How long should the dish rest after baking?
Let the casserole sit for 5-10 minutes before serving to allow it to set.
What type of butter is suggested?
Smart Balance butter blends are suggested for melting into the breadcrumbs.
How much oregano is added?
The recipe calls for 2 tablespoons of oregano.
Is this a quick meal to prepare?
Yes, it is categorized as a meal that takes less than 60 minutes.
What size cans of peas and carrots are used?
The recipe uses 8-ounce cans for both the peas and the carrots.
Do I need to grease the baking dish?
Yes, transfer the mixture to a greased casserole dish.
Are the breadcrumbs mixed into the casserole or just on top?
A portion (1/4 to 1/2 cup) is mixed in to bind the casserole, and the rest is sprinkled on top.
What kind of breadcrumbs are used?
Dry whole wheat breadcrumbs are used to keep the dish healthier.
How much black pepper is included?
One teaspoon of black pepper is added for seasoning.
What is the prep status of the vegetables?
The canned peas and carrots should be used as is, though draining them is generally recommended.
Does the recipe include salt?
Salt is added to taste.
Why is this considered a 'healthier' version?
It uses whole wheat pasta, lean tuna in water, 'Healthy Request' soup, and butter blends to reduce saturated fat and increase fiber.
Can I use fresh carrots instead of canned?
The recipe calls for canned, but you can use fresh if they are cooked or sliced thin enough to soften during baking.
Is this dish family-friendly?
Yes, it is designed as a complete meal for the entire family that retains childhood favorite flavors.