Low-Fat Tuna Noodle Casserole Recipe

This lighter take on the classic tuna noodle casserole delivers all the creamy, savory satisfaction you crave—without the heavy fat. With just 4 grams of fat per serving, it’s a budget-friendly, high-protein, and low-calorie comfort food that won’t derail your healthy eating goals. The creamy sauce is made without any canned soup or butter, but you’d never guess it from the taste.

About This Recipe

This casserole is creamy, cozy, and just a little nostalgic. Every bite gives you tender egg noodles, flaky tuna, sweet peas, and a delicate crunch from a golden breadcrumb topping. The sauce is velvety thanks to nonfat Greek yogurt and a splash of broth, not a drop of cream in sight.

It’s a true weeknight hero—ready in under an hour with pantry staples you probably already have. Plus, it reheats beautifully, so leftovers become tomorrow’s easy lunch.

Why This Recipe Belongs in Your Diet

Tuna is a fantastic lean protein packed with omega-3s, and pairing it with whole grain noodles and fiber-rich peas makes this a balanced, satisfying meal. Using nonfat Greek yogurt instead of creamy soup slashes saturated fat while keeping the texture rich and creamy.

What You’ll Need (Ingredients)

To make this healthier version, we’ll use a few smart swaps to keep things creamy and comforting without the extra fat.

• 8 oz whole wheat egg noodles: These cook quickly and add fiber—look for “no yolk” or whole grain versions.
• 2 cans (5 oz each) light tuna in water, drained: Choose light tuna for less mercury and fat.
• 1 cup frozen peas: Adds color, sweetness, and fiber with no prep.
• 1/2 cup nonfat plain Greek yogurt: Makes the sauce creamy without the fat of mayo or cream.
• 1/2 cup low-sodium chicken or vegetable broth: Helps thin the sauce and keep it flavorful.
• 1/4 cup grated Parmesan cheese: Just enough for a savory punch without overloading fat.
• 1 teaspoon Dijon mustard: Adds a gentle tang that brightens the whole dish.
• 1/2 teaspoon garlic powder: Boosts flavor without extra salt or fat.
• Salt and pepper to taste: Taste and adjust as needed.
• 1/4 cup whole wheat breadcrumbs (optional): For a crispy, golden topping.

How to Make Low Fat Tuna Noodle Casserole

1. Preheat oven to 375°F (190°C) and lightly coat a baking dish with cooking spray.
2. Cook noodles according to package directions until just al dente. Drain and set aside.
3. In a large bowl, mix Greek yogurt, broth, Parmesan, mustard, garlic powder, salt, and pepper until smooth.
4. Add the drained tuna, peas, and cooked noodles to the sauce. Stir gently to combine.
5. Transfer to the prepared baking dish and spread evenly.
6. Top with breadcrumbs if using, and lightly mist the top with cooking spray for extra crispness.
7. Bake for 20–25 minutes, until hot and bubbling. Broil the last 1–2 minutes for a golden top.
8. Cool slightly before serving.

Recipe Tips and Variations

• Add sautéed mushrooms or chopped spinach for extra veggies.
• Use chickpea or lentil pasta for a gluten-free, protein-boosted version.
• Swap peas for diced bell peppers or corn if preferred.
• Add a squeeze of lemon juice before baking for extra brightness.

How to Store Leftovers

Store leftovers in an airtight container in the refrigerator for up to 4 days. Reheat in the microwave or oven until hot. To freeze, portion into individual servings and wrap tightly. Thaw overnight before reheating.

Nutrition Facts

• Serving Size: 1 cup
• Calories: 260 kcal
• Fat: 4 g
• Carbohydrates: 27 g
• Protein: 24 g
• Sodium: 310 mg

Try More Recipes:

• Low-Fat Salmon and Broccoli Quiche Recipe
• Low-Fat Chicken Broccoli Casserole Recipe