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Creamy High-Protein Tuna Casserole
Anderson Jorge

Creamy High-Protein Tuna Casserole

Creamy High-Protein Tuna Casserole
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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 6
Course: Main Course
Cuisine: American
Calories: 420
Ingredients Method Notes

Ingredients
  

  • 8 oz 225g pasta (egg noodles, penne, or rotini)
  • 2 cans 5 oz each tuna in water, drained
  • 1 cup 240 ml plain Greek yogurt
  • 1/2 cup 120 ml milk (dairy or unsweetened almond milk)
  • 1 cup 100g shredded cheddar cheese
  • 1/4 cup 25g grated Parmesan cheese
  • 1 cup 150g frozen peas
  • 1/2 cup 75g mushrooms, sliced
  • 1/2 cup 75g onion, finely chopped
  • 2 garlic cloves minced
  • 1 tbsp olive oil or butter
  • 1 tsp Dijon mustard
  • 1/2 tsp black pepper
  • 1/2 tsp salt adjust to taste
  • 1/2 tsp garlic powder
  • 1/2 cup 50g breadcrumbs (for topping)
  • 1 tbsp olive oil or melted butter for topping

Method
 

  1. Cook pasta in salted boiling water until al dente, then drain and set aside
  2. Heat olive oil or butter in a skillet over medium heat
  3. Sauté chopped onions, garlic, and mushrooms until softened
  4. Add peas and cook for another 2–3 minutes
  5. In a large bowl, mix Greek yogurt, milk, Dijon mustard, salt, pepper, and garlic powder
  6. Add cooked pasta, tuna, sautéed vegetables, and half of the shredded cheese
  7. Stir everything until well combined and evenly coated
  8. Transfer the mixture into a greased baking dish
  9. Sprinkle remaining cheddar cheese and Parmesan on top
  10. Mix breadcrumbs with olive oil or butter and spread evenly over the casserole
  11. Bake for 25–30 minutes until bubbly and golden brown on top
  12. Let it rest for 5 minutes before serving

Notes

  • Protein: 32 g
  • Carbohydrates: 38 g
  • Fat: 16 g
  • Fiber: 4 g
  • Sugar: 5 g
  • Sodium: 520 mg