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Lower Calorie and Fat Tuna Casserole Recipe

A Reader's Recipe: Creamy Tuna Casserole (Without the Cream!)

POPSUGAR reader lawebb shared this recipe with us and we want to share it with you.

Brought to you by From University to Retirement.

This casserole is delicious, healthy (many hidden veggies), and does not taste like fish. For all you tuna haters out there I DARE YOU, yes I said it, to try this recipe as it has a very subtle tuna flavor with all the lean mean protein packed benefits of tuna.

First: Pasta

1) Cook pasta al dente or even less. You will be cooking more in oven.
2) Drain pasta and set aside.

Second: The "Cream" aka pureed white pinto beans and chickpeas.
1 can pinto beans
1 can chickpeas/garbanzo beans
4 cloves garlic
2 tsp oregano
1/2 tsp pepper
1 tsp lemon juice

1) Add all ingredients into the food processor and process until it resembles a creamy hummus like texture.
2) Set aside. (You can use two cans of any type of white beans)

Third: Veggies
1 tsp olive oil
1 coup chopped cabbage
6-7 sliced mushrooms
3 carrots diced
1 medium onion diced
1 clove garlic

1) Heat pan and add oil.
2) Add veggies and saute till onions are translucent. Make sure the veggies are 3/4 cooked. You don't want to fully cook them as they will be going into the oven with the rest of the mixture to cook some more.
30 Set aside


Fourth: Sauce
1 package Knorr onion soup mix
2 cups warm/hot water
1 package frozen spinach

1) Mix onion soup mix, water and frozen spinach together in a bowl. May have to heat soup mix/water in microwave to defrost frozen spinach.


Fifth: TUNA!

2 cans of tuna

Now grab a large bowl and I mean LARGE. Mix Pasta, Cream, Veggies, Sauce and Tuna in your large bowl with LARGE spoon. This may prove difficult at times and you may or may not have a messy counter. Mine was spotless when I was done. Yeah right . . .

Oil baking dishes with olive oil and divide your mixture between your dishes.


Sprinkle with Kraft tex mex cheese or regular cheese.

Top with lids. (look at that mess . . .) I never said I was a clean cook. Bake in 350 F oven for 30 minutes

For the next 10 minutes take the lids off.

Serve and Mange! My favorite part!


This dish makes plenty and is easy to stick straight in the freezer after cooking. Thus, when Wednesday or Thursday night rolls around and you don't feel like cooking you have a yummy and; healthy dinner. Quick!

Note: I love garlic; thus, there are many cloves in this recipe, but if this is too much for you, you can use less. Do note, garlic is an anti-inflammatory so it is very good for your body. Especially during cold season.

Also, if you want the casserole even creamier. I would add in 1/2 can of mushroom soup. It is something I will have to play with when I make it next.

Got a similarly delicious recipe? Head on over to the Healthy Recipe community group and share one of your own.

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