Rediscover the beloved comfort food classic with this De-Lightful Tuna Casserole that transforms the traditional recipe into a lighter, more nutritious version without sacrificing any of the creamy, satisfying flavors that make this dish a family favorite. This isn’t your grandmother’s heavy casserole – it’s a thoughtfully updated version that uses Greek yogurt, reduced-fat cheese, and plenty of vegetables to create layers of flavor and nutrition while maintaining that essential comfort food appeal. Each forkful delivers tender pasta shells mixed with flaky tuna, crisp vegetables, and a creamy sauce that’s been lightened but never lacks richness, all topped with a golden, crunchy breadcrumb topping that adds textural contrast. Whether you’re looking to feed a family on a budget, create a healthier version of a classic favorite, or simply want a one-dish meal that pleases everyone at the table, this de-lightful version proves that comfort food can be both satisfying and sensible.
Serving: 6-8 people
Cooking Time: 45 minutes
Ingredients
For the Casserole Base:
12 oz whole wheat pasta shells (or regular if preferred)
2 cans (5 oz each) tuna in water, drained
1 cup frozen peas
1 cup frozen corn kernels
1 medium onion, diced
2 celery stalks, diced
1 red bell pepper, diced
2 cloves garlic, minced
2 tablespoons olive oil
For the Lighter Creamy Sauce:
1 cup plain Greek yogurt (2% or nonfat)
1/2 cup low-fat cream cheese, softened
1/4 cup all-purpose flour
2 cups low-sodium chicken broth
1/2 cup 2% milk
1 cup reduced-fat sharp cheddar cheese, shredded
2 tablespoons fresh lemon juice
1 teaspoon Dijon mustard
1/2 teaspoon dried thyme
1/2 teaspoon garlic powder
Salt and pepper to taste
For the Crunchy Topping:
1/2 cup whole wheat breadcrumbs
1/4 cup grated Parmesan cheese
2 tablespoons fresh parsley, chopped
1 tablespoon olive oil
1/4 teaspoon paprika
Instructions
Begin by preheating your oven to 375 degrees Fahrenheit and lightly spraying a 9×13 inch baking dish with cooking spray. This lighter approach starts with proper preparation to ensure even cooking and easy cleanup.
Cook the whole wheat pasta shells according to package directions until al dente, being careful not to overcook since they’ll continue cooking in the oven. Drain well and set aside, tossing with a small amount of olive oil to prevent sticking.
Heat 2 tablespoons of olive oil in a large skillet over medium heat and add the diced onion, celery, and red bell pepper. Sauté for 5-6 minutes until the vegetables begin to soften and the onion becomes translucent, creating a flavorful foundation for the casserole.
Add the minced garlic and cook for another 30 seconds until fragrant, then remove the skillet from heat and set aside to cool slightly while you prepare the lightened sauce.
Creating the Lighter Sauce
In a large saucepan, whisk the flour with a small amount of the chicken broth to create a smooth paste, preventing lumps in your sauce. Gradually whisk in the remaining broth until completely smooth.
Cook this mixture over medium heat, whisking constantly, until it begins to thicken slightly, about 3-4 minutes. Remove from heat and let cool for 2 minutes to prevent curdling when adding the dairy products.
Whisk in the Greek yogurt and softened cream cheese until completely smooth and well combined. The Greek yogurt provides protein and creaminess while significantly reducing the fat content compared to traditional recipes.
Stir in the milk, shredded cheddar cheese, lemon juice, Dijon mustard, thyme, and garlic powder until the cheese melts completely and the sauce is smooth and creamy.
Season with salt and pepper to taste, keeping in mind that the tuna and Parmesan will add additional saltiness to the final dish.
Assembling the Casserole
In your prepared baking dish, combine the cooked pasta shells, sautéed vegetables, drained tuna (broken into chunks), frozen peas, and frozen corn. Mix gently to distribute all ingredients evenly throughout.
Pour the lightened creamy sauce over the pasta mixture, stirring gently to ensure everything is well coated and the sauce reaches all corners of the dish.
The mixture should look creamy and well-combined, with the sauce coating all the ingredients without being soupy or dry.
Preparing the Crunchy Topping
In a small bowl, combine the whole wheat breadcrumbs, grated Parmesan cheese, fresh parsley, olive oil, and paprika. Mix well until the breadcrumbs are evenly coated with oil and the seasonings are distributed throughout.
Sprinkle this mixture evenly over the top of the casserole, creating a layer that will bake into a golden, crunchy contrast to the creamy interior.
Baking to Perfection
Bake the casserole uncovered for 25-30 minutes until the top is golden brown and the edges are bubbling. The internal temperature should reach 165 degrees Fahrenheit to ensure food safety.
Let the casserole rest for 5-10 minutes before serving to allow the sauce to set slightly and make serving easier and neater.
Tips for Perfect De-Lightful Tuna Casserole
Use quality tuna packed in water rather than oil to keep the dish lighter while maintaining protein content. Solid white albacore provides the best texture and flavor.
Don’t overcook the pasta initially, as it will continue cooking in the oven and can become mushy if overdone from the start.
Drain vegetables well if using frozen varieties to prevent excess moisture from making the casserole watery or diluting the flavors.
Room temperature dairy helps prevent curdling when making the sauce. Take Greek yogurt and cream cheese out of the refrigerator 30 minutes before using.
Make it ahead by assembling the entire casserole up to 24 hours in advance, covering and refrigerating, then baking when ready. Add 10-15 minutes to the baking time if cooking from cold.
Customize vegetables based on preferences or what you have available – mushrooms, zucchini, or broccoli all work wonderfully in this flexible recipe.
Control sodium by using low-sodium broth and checking the salt content of your tuna before adding additional salt to the sauce.
Add extra nutrition with spinach or other leafy greens mixed in during the assembly stage for additional vitamins and minerals.
Storage and Reheating
Store leftover casserole covered in the refrigerator for up to 4 days. Reheat individual portions in the microwave or warm the whole dish covered in a 350-degree oven for 20-25 minutes until heated through.
Nutritional Information
Per serving (based on 7 servings):
- Calories: 385
- Fat: 12g
- Saturated Fat: 4g
- Carbohydrates: 42g
- Fiber: 6g
- Protein: 28g
- Sodium: 485mg
- Calcium: 285mg
- Iron: 2.8mg
- Omega-3 fatty acids: 285mg
- Vitamin A: 1,250 IU
This lightened version provides excellent protein from the tuna and Greek yogurt while delivering substantial fiber from the whole wheat pasta and vegetables. The dish is rich in omega-3 fatty acids from the tuna, calcium from the dairy products, and vitamins from the colorful vegetables. By using Greek yogurt and reduced-fat dairy products, this version cuts significantly on calories and saturated fat while actually increasing the protein content compared to traditional recipes, making it a nutritious and satisfying family meal.
