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A delicious plate of High-Protein Tuna Casserole Recipe with Easy Greek Yogurt Sauce for Healthy Dinners

High-Protein Tuna Casserole

A healthy and easy high-protein tuna casserole featuring a creamy Greek yogurt sauce, perfect for nutritious weeknight dinners.
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Prep Time 15 minutes
Cook Time 25 minutes
Resting Time 5 minutes
Total Time 40 minutes
Servings: 4 servings
Course: Casserole, Main Dish
Cuisine: American
Calories: 350
Ingredients Equipment Method Notes

Ingredients
  

  • 2 cans chunk light tuna packed in water, about 5 oz / 140 g each, drained well
  • 1 cup plain Greek yogurt full-fat or 2% for best creaminess
  • 8 oz whole wheat or chickpea pasta use your preferred healthy pasta option
  • 1 cup frozen peas no need to thaw before adding
  • 1 cup shredded cheese sharp cheddar or mozzarella recommended for flavor
  • 1 small onion finely chopped for even distribution
  • 2 cloves garlic minced fresh for best flavor
  • 1 tsp Dijon or yellow mustard adds a subtle tang to the sauce
  • 0.5 cup breadcrumbs optional, for a crispy topping
  • 1 tbsp olive oil for sautéing and mixing with breadcrumbs
  • to taste tsp Salt season generously to enhance flavors
  • to taste tsp pepper freshly ground preferred
  • 5 ml lemon juice optional, for a brighter flavor
  • 10 g fresh herbs like dill or parsley, for garnish

Equipment

  • Large Pot
  • Skillet
  • Large Mixing Bowl
  • 8x8 inch Baking Dish

Method
 

  1. Bring a large pot of salted water to a boil. Add the pasta and cook until al dente, about 8-10 minutes. Drain and set aside, reserving about ½ cup of pasta water.
  2. Heat 1 tablespoon olive oil over medium heat in a skillet. Add chopped onion and cook until translucent and soft, about 4 minutes. Add minced garlic and cook for another minute until fragrant, avoiding browning.
  3. In a large mixing bowl, combine sautéed onion and garlic with Greek yogurt, mustard, and half the shredded cheese. Stir until smooth. Add reserved pasta water if the sauce is too thick.
  4. Fold in drained tuna, cooked pasta, and frozen peas into the yogurt mixture. Mix gently to combine without breaking up the tuna.
  5. Transfer the mixture to a greased 8×8 inch (20×20 cm) baking dish. Sprinkle remaining cheese evenly on top. If using, toss breadcrumbs with a little olive oil and scatter over the cheese.
  6. Preheat oven to 375°F (190°C). Bake uncovered for 20-25 minutes until cheese is bubbly and golden. Let rest for 5 minutes before serving.

Notes

Feel free to adjust the amount of cheese and breadcrumbs to your preference. This casserole is excellent for meal prepping and can be reheated easily.