Tuna Noodle Lightened Casserole Recipe

Name: Tuna Noodle Lightened Casserole
Prep time: 10 min
Cook time: 19 min
Total time: 29 min
Yield: 4 servings
Cuisine: American
Ingredients: 225 g high-protein elbow macaroni (2 1/2 cups); 10 ml olive oil (2 tsp); 50 g yellow onion, finely chopped (1/3 cup); 100 g sliced button mushrooms (1 cup); 15 g cornstarch (1 1/2 tbsp); 240 ml low-sodium chicken broth (1 cup); 4 g fine salt (1/2 tsp); 2 g black pepper (1/4 tsp); 2 g garlic powder (1/2 tsp); 200 g non-fat plain Greek yogurt (3/4 cup); 340 g canned albacore tuna in water, drained and flaked (2 cans); 100 g frozen peas (3/4 cup); 110 g shredded light cheddar cheese (1 cup); 30 g whole wheat breadcrumbs (1/2 cup)

Prep: 10minCook: 19min4 servingsMedium492 cal / servingAmerican

high-proteinweight-lossmuscle-gain

Share

A delicious Tuna Noodle Lightened Casserole packed with 43g of protein per serving and just 492 calories. This medium recipe is ready in 29 minutes and perfect for weight-loss, muscle-gain.

Ingredients

400g protein of choice
2 tbsp cooking oil
2 cups vegetables
1 cup grain or base
3 cloves garlic
Seasoning to taste
Salt and pepper
Fresh herbs for garnish

Instructions

Prepare all ingredients by washing, chopping, and measuring as needed.
Heat oil in a large skillet or pan over medium-high heat.
Cook the main protein until golden and cooked through, about 6 minutes.
Add aromatics (garlic, onion, ginger) and cook for 1-2 minutes until fragrant.
Add vegetables and cook for 4 minutes until tender-crisp.
Season with spices, salt, and pepper to taste.
Combine with grain base and toss to mix.
Serve immediately, garnished with fresh herbs.

Tips & Variations

Meal prep friendly: store in airtight containers for up to 4 days
Swap the protein for any alternative to match your dietary preferences
Add your favorite sauce for extra flavor
Adjust spice levels to your preference
Double the recipe for easy meal prep throughout the week

Nutrition Breakdown

Calories: 492 kcal

Protein: 44.7g

Fat: 9.3g

Carbs: 54.4g

Fiber: 5.6g

Track It with Nutrify

Tracking your Tuna Noodle Lightened Casserole is easy with Nutrify's AI-powered food scanner. Just snap a photo of your plate and get instant calorie and macro data. Download Nutrify to start tracking smarter.