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Macro-Friendly Tuna Noodle Casserole – A Nostalgic Dish!

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Dinner, Recipes

Tuna Noodle Casserole was a frequent dish in my house growing up. It was easy, convenient, and we all liked it. But I haven’t had it in years! I realized the other day that I’ve never made Tuna Noodle Casserole myself as an adult. And when I brought it up to my husband, I was a little shocked to discover that he’d never had it!

Isn’t it funny how the dishes we grew up eating can differ so drastically based on where you live and family preferences?

This discovery sealed the deal that I needed to make a batch of Tuna Noodle Casserole for my family to try, and of course, I wanted to lighten it up a bit and make it more macro-friendly.

If you’re looking for a creamy, filling, and comforting dinner that requires little effort and packs in plenty of protein & veggies, then you’re going to want to add our Macro-Friendly Tuna Noodle Casserole to your dinner rotation!

3 Reasons Why You Will Love This Recip

  1. It’s a classic comfort dish. Even if you didn’t grow up eating Tuna Noodle Casserole, one taste of this dish and you’ll immediately recognize it as a comforting classic that works well in any season.
  2. It’s packed with protein. Tuna is actually a great protein source, but one that’s often overlooked! High in protein and easy to prepare, canned tuna is an ideal protein source for those short on time. 
  3. It’s affordable. Let’s face it, feeding a family these days is not cheap. Our macro-friendly tuna noodle casserole makes a huge portion without making a major dent in your grocery budget.

Ingredients

  • Canned Tuna – a great source of protein at a very low cost
  • Frozen Peas & Carrots – a casserole staple, these veggies add some micronutrients to the dish
  • Pasta – rotini is my go-to, but any pasta shape will do. I used Banza chickpea pasta to increase the protein and fiber content, but any pasta variety will be great.
  • Milk 
  • Cream of mushroom soup – I used 98% fat-free to keep the calories and fat content lower
  • Greek yogurt – this helps to give the casserole a creamy texture while also adding some additional protein.
  • Shredded cheese – I went with a reduced-fat shredded cheddar cheese, however, any cheese blend will do.

Kitchen Tools Required

  • Large mixing bowl
  • Mixing spoon
  • 9×13 casserole dish

How to Make Macro-Friendly Tuna Noodle Casserole

  1. Cook pasta according to package directions. Allow to cool.
  2. Preheat oven to 375 degrees F.
  3. In a large mixing bowl, mix cooked noodles, tuna, cream of mushroom soup, milk, Greek yogurt, veggies, and 1 cup of shredded cheese.
  4. Pour mixture into lighlty greased 9×13 casserole dish and cover with remaining cheese.
  5. Bake casserole for about 30 minutes or until it’s hot and bubbly.
  6. Remove from oven, allow to cool, and enjoy!

Swaps or Alternatives

  • Tuna – while this casserole is built around tuna, you can use another protein source in its place if desired. Canned chicken makes a very simple and easy swap for those who don’t like tuna!
  • Pasta – I used a protein pasta made from chickpeas, but any pasta variation will do. Use gluten-free pasta if you are gluten-free.
  • Milk – I used 2% milk. If you’re dairy-free, you can consider using a nut or soy milk, but keep in mind that it might alter the taste of the dish slightly. 
  • Cream of mushroom soup – I used 98% fat-free to keep the fat and calories on the lower end, however, the full-fat version will work, too. If you don’t have cream of mushroom, any other cream-based, condensed soup will work i.e. cream of chicken or cream of celery.
  • Cheese – I chose a reduced-fat cheddar cheese, but you can swap for your favorite cheese variety if desired. You can also use dairy-free cheese if needed. 
  • Veggies – I used a bag of frozen peas and carrots, however, you can swap for canned veggies or frozen veggies in your favorite variety – lots of room for customization here!

Quick Tip(s)

After your tuna noodle casserole is finished baking, allow it to sit for 5-10 minutes before serving. This time will allow the casserole to thicken up a bit.

Macros & Nutrition Information

Serving size (⅙ casserole)

MacrosNutrition
Calories361
Protein39g
Carbs21g
Fat12g

Macro-Friendly Tuna Noodle Casserole

Tami Smith
Creamy, comforting, and packed with protein, our macro-friendly Tuna Noodle Casserole is a nostalgic dish that will bring you back to your childhood. If you’re looking for a budget and family-friendly dinner option, this casserole has got you covered!
5 from 1 vote
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Course Dinner
Cuisine American
Servings 6
Calories 361 kcal

Equipment

  • 1 Large mixing bowl
  • 1 Mixing spoon
  • 1 9×13 Casserole dish

Ingredients
  

  • 16 oz. canned tuna
  • 1 8oz box pasta (I used Banza)
  • 1 cup plain Greek yogurt
  • 2 cups milk
  • 2 cups shredded cheddar cheese
  • 1 bag frozen peas and carrots
  • 1 can cream of mushroom soup

Instructions
 

  • Cook pasta according to package directions. Allow to cool.
  • Preheat oven to 375 degrees F.
  • In a large mixing bowl, mix cooked noodles, tuna, cream of mushroom soup, milk, Greek yogurt, veggies, and 1 cup of shredded cheese.
  • Pour mixture into lightly greased 9×13 casserole dish and cover with remaining cheese.
  • Bake casserole for about 30 minutes or until it’s hot and bubbly.
  • Remove from oven, allow to cool, and enjoy!

Notes

Allow the casserole to cool a few minutes before serving to allow the sauce to thicken up a bit.

Nutrition

Calories: 361kcalCarbohydrates: 21gProtein: 39gFat: 12g
Keyword high protein, macro friendly
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