Healthy Tuna Noodle Casserole

Ingredients

• 8 oz whole wheat or chickpea pasta (elbow or penne)

• 2 cans (5 oz each) tuna in water, drained

• 1 cup plain Greek yogurt

• ½ cup low-fat milk

• 1 cup frozen peas

• 1 cup finely chopped broccoli

• ½ cup grated carrots

• ½ cup shredded reduced-fat cheddar cheese

• ¼ cup grated Parmesan

• 1 small onion, finely chopped

• 2 cloves garlic, minced

• 1 tsp Dijon mustard

• ½ tsp paprika

• Salt & pepper to taste

• 1 tbsp olive oil

Optional Topping:

• ½ cup whole wheat breadcrumbs or panko, toasted with 1 tsp olive oil

Instructions

1. Cook the pasta:
   Boil pasta according to package directions until al dente. Drain and set aside.

2. Prep the veggies:
   In a large skillet, heat olive oil over medium heat. Sauté onion and garlic until fragrant (2–3 minutes). Add broccoli, carrots, and peas and cook 3–4 minutes until slightly tender.

3. Make the sauce:
   In a bowl, mix Greek yogurt, milk, Dijon mustard, paprika, salt, and pepper.

4. Combine:
   In the skillet or a large mixing bowl, combine cooked pasta, tuna, sautéed vegetables, and yogurt sauce. Mix well.

5. Assemble casserole:
   Transfer to a greased 9×13-inch baking dish. Sprinkle cheddar and Parmesan on top. Add optional toasted breadcrumbs for crunch.

6. Bake:
   Preheat oven to 375°F (190°C). Bake uncovered for 20–25 minutes, until cheese melts and casserole is bubbly.

7. Serve:
   Garnish with chopped parsley or a squeeze of lemon if desired.

Cooking Time

• Prep: 15 minutes

• Cook: 25 minutes

• Total: 40 minutes

Calories (Approx.)

300–350 calories per serving (serves 6)