Description
Looking for a quick, comforting, and nutritious meal? 30-Minute Creamy Easy Healthy Tuna Pasta Bake is your answer! This hearty and delicious casserole combines tender pasta, flaky tuna, and a creamy sauce, all baked to perfection. It’s a simple, one-dish meal that’s packed with protein, fiber, and healthy fats. With just a few ingredients and less than 30 minutes of cooking time, this pasta bake is a lifesaver for busy weeknights, meal prep, or whenever you’re craving a home-cooked dish that’s both satisfying and nutritious.
Ingredients
Scale
Gather these ingredients to make your 30-Minute Creamy Easy Healthy Tuna Pasta Bake:
- 8 oz whole wheat pasta (such as penne or fusilli)
- 1 can (5 oz) tuna in water, drained and flaked
- 1 cup Greek yogurt (plain, non-fat or low-fat)
- ½ cup grated cheese (cheddar or mozzarella, or a mix)
- 1 tablespoon olive oil
- 1 small onion, diced
- 1 garlic clove, minced
- 1 cup frozen peas (or fresh, if preferred)
- ½ cup low-sodium vegetable broth or water
- Salt and pepper to taste
- ½ teaspoon dried oregano
- ¼ teaspoon chili flakes (optional for heat)
- Fresh parsley for garnish (optional)
Instructions
Cook the Pasta:
- Boil the Pasta: Bring a large pot of salted water to a boil. Cook the pasta according to the package instructions until al dente (usually about 8-10 minutes). Drain and set aside.
Prepare the Sauce:
- Cook the Onion and Garlic: While the pasta cooks, heat the olive oil in a large skillet over medium heat. Add the diced onion and sauté until soft and translucent, about 3-4 minutes. Add the minced garlic and cook for another 30 seconds until fragrant.
- Add the Broth: Pour in the vegetable broth (or water), stirring to combine with the onion and garlic. Let it simmer for 2 minutes to allow the flavors to meld.
- Add Greek Yogurt: Stir in the Greek yogurt and half of the grated cheese (reserve the other half for topping). Mix until smooth and creamy. Season with salt, pepper, dried oregano, and chili flakes (if using).
Assemble the Bake:
- Combine Pasta and Tuna: Add the drained pasta and tuna to the skillet, stirring gently to combine. Add the frozen peas and mix well.
- Transfer to Baking Dish: Transfer the pasta mixture into a greased 9×9-inch or similar-sized baking dish. Sprinkle the remaining cheese on top.
Bake the Casserole:
- Bake: Place the baking dish in a preheated oven at 375°F (190°C) and bake for 15-20 minutes, or until the top is golden and bubbly.
Garnish and Serve:
- Serve: Remove from the oven and garnish with fresh parsley, if desired. Let it cool slightly before serving.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: lunch
Nutrition
- Calories: 350-400 kcal
- Fat: 10g
- Carbohydrates: 40g
- Protein: 28g