Name: Healthy Tuna Noodle Casserole
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Cuisine: American
Ingredients: 10 oz small pasta shape (penne, rigatoni, or macaroni); 3 tablespoons olive oil, divided; 2 garlic cloves, minced; 1 small onion, diced (optional); 1 bell pepper, chopped; 2 carrots, chopped; 1/4 cup green olives, chopped; 2 cups baby spinach; 2 cans tuna, drained; 2 cups tomato sauce (such as marinara); Salt and pepper, to taste; 1 cup shredded cheddar cheese; Fresh basil or green onion, for garnish (optional)

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This Healthy Tuna Noodle Casserole is a lighter, veggie-packed version of the classic comfort food. Made with canned tuna, tomato sauce, fresh vegetables, and a touch of cheddar cheese, it’s a wholesome pasta bake that’s high in protein, easy to prepare, and perfect for weeknight dinners. With just 10 simple ingredients, this dish is filling, nutritious, and family-friendly.

Healthy Tuna Noodle Casserole

Why You’ll Love This Recipe

This recipe turns a traditional creamy casserole into a tomato-based pasta bake that’s flavorful yet lighter. Using canned tuna makes it quick, affordable, and rich in protein, while spinach, bell peppers, and carrots boost the nutrition. It’s flexible, freezer-friendly, and a great way to make a balanced dinner in under an hour.

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

small pasta shape (such as rigatoni, penne, or macaroni)
olive oil
garlic, minced
onion (optional)
bell pepper, chopped
carrots, chopped
green olives, chopped
baby spinach
canned tuna, drained
tomato sauce (such as marinara)
salt and pepper
cheddar cheese, shredded
fresh basil or green onion, for garnish (optional)

Directions

Preheat oven to 400°F (200°C).
Cook pasta to al dente according to package directions. Drain and set aside.
In a large pan, heat 2 Tbsp olive oil over medium. Sauté garlic (and onion if using) for 2 minutes until fragrant.
Add bell pepper, carrots, and olives. Cook for 5–7 minutes, stirring frequently.
Stir in spinach until wilted, then add canned tuna and tomato sauce. Season with salt and pepper. Remove from heat.
In a large baking dish, combine pasta, tuna-veggie mixture, and remaining olive oil. Mix well and spread evenly.
Sprinkle cheddar cheese on top. Bake for 15 minutes, until cheese is melted and slightly browned.
Garnish with fresh herbs if desired. Serve hot.

Servings and timing

Yield: 4 servings (up to 6 if smaller portions)
Prep time: 15 minutes
Cook time: 30 minutes
Total time: 45 minutes

Variations

Gluten-free: Use certified gluten-free pasta.
Vegan option: Use plant-based cheese and swap tuna for chickpeas or lentils.
Extra veggies: Add broccoli, mushrooms, kale, or corn.
Spicy kick: Add red pepper flakes or chili powder to the tomato sauce.
Cheese lovers: Swap cheddar with mozzarella, parmesan, or a blend.

Storage/Reheating

Fridge: Store in an airtight container for 3–5 days.
Freezer: Freeze portions in airtight containers or freezer bags for up to 2 months. Thaw overnight in the fridge before reheating.
Reheating: Warm in the oven at 350°F until heated through, or microwave individual servings for 2–3 minutes.

FAQs

Can I use a different type of pasta?

Yes, any short pasta shape like penne, macaroni, or farfalle works well.

What kind of tuna should I use?

Canned light tuna (skipjack) is a good choice for lower mercury levels, but albacore can also be used.

Do I need to cook the tuna before adding?

No, canned tuna is already cooked—just drain and add it in.

Can I make this casserole ahead of time?

Yes, assemble everything in the baking dish, cover, and refrigerate. Bake just before serving.

Is this dish kid-friendly?

Yes, the cheesy, tomato-based flavors are generally loved by kids.

Can I make it dairy-free?

Yes, simply omit the cheese or use a dairy-free alternative.

How do I prevent dry pasta bake leftovers?

Add a splash of tomato sauce or broth before reheating.

Can I add more protein?

Yes, add white beans, chickpeas, or even shredded chicken.

Can I skip the olives?

Yes, they add tangy flavor but can be left out or swapped with capers.

Can I double this recipe?

Yes, use a larger baking dish and bake slightly longer until warmed through.

Conclusion

This Healthy Tuna Noodle Casserole is a simple, wholesome twist on a classic comfort dish. With canned tuna, fresh vegetables, and tomato sauce, it’s hearty yet light, full of flavor, and easy to prepare. Perfect for weeknights, meal prep, or feeding a family, this pasta bake is sure to become a go-to favorite.