Healthy Tuna Pasta Bake

This healthy tuna noodle casserole is packed with protein and vegetables for a quick, nutritious dinner.

Serves: 6

Ingredients

  • 3 cups small whole wheat pasta shape, dry
  • 2 tbsp olive oil (divided)
  • 4 cloves garlic, minced
  • Optional: 1 small onion, diced
  • 1 large bell pepper, cored and chopped
  • 1 cup carrots, chopped (approx. 2-4 carrots)
  • 8 large green olives, chopped (approx. 1/2 cup)
  • 2 cups baby spinach
  • 4 cans tuna, packed in water, drained
  • 2 cups tomato sauce
  • 1 cup light cheddar cheese, shredded

Preparation

  1. Preheat oven to 400F.
  2. Boil a pot of water, cook pasta according to package instructions, and drain.
  3. Heat 1 tbsp olive oil in large pan over medium heat. Sauté garlic (and onion if using) for 2 minutes, until fragrant and lightly browned.
  4. Add bell peppers, carrots, and olives. Cook for 5-7 minutes, stirring frequently.
  5. Stir in spinach until wilted, about 2 minutes. Then, stir in canned tuna and tomato sauce. Season to taste with salt and pepper. Remove from heat.
  6. Transfer cooked vegetable and tuna mixture to a large baking dish. Add pasta and remaining 1 tbsp of olive oil, and stir until well-combined.
  7. Spread pasta mixture in an even layer in the baking dish. Sprinkle cheddar cheese over top of everything in an even layer.
  8. Transfer baking dish to the oven. Bake for 15 minutes, until cheese is melted and slightly browned.
  9. Remove from oven and serve hot!

Nutritional Information

Serving size: 3/4 cup

  • Calories: 407
  • Protein: 39 g
  • Carbs: 35.5 g
  • Fiber: 5.5 g
  • Fat: 12.3 g

Source: modified from walderwellness.com