Tuna Casserole with Peas

3.0

(6)

6 Reviews

Maya Feller, M.S., RD, CDN, of Brooklyn-based Maya Feller Nutrition, has worked with many low-income families and is well-versed in the realities of putting food on the table that is healthy, affordable, tastes good, and isn't time-prohibitive. "A traditional tuna casserole provides both protein and carbohydrates to keep you full, and is kid-friendly and easy to make," she says about this tuna casserole recipe.

Maya Feller, M.S., RD, CDN

Updated on June 12, 2024

Reviewed by Dietitian

Christa Brown, M.S., RDN, LD

Tested by

EatingWell Test Kitchen

Tuna casserole with peas in a blue and white baking pan, with a wooden spoon that has scooped out a corner portion of the casserole — Photo:
Alexandra Shytsman

Active Time:

10 mins

Total Time:

40 mins

Servings:

Nutrition Profile:

Nut-Free Soy-Free High-Protein

Jump to Nutrition Facts

Can I Make Tuna Casserole Ahead?

Yes! Prepare the casserole through Step 3 and refrigerate for up to two days. When starting with a cold assembled casserole, increase the baking time by about 10 minutes.

Is Tuna Casserole Healthy?

Tuna casserole is a comfort-food favorite that's easy and affordable to make if you're feeding a crowd, but is it healthy? It can be a well-balanced meal if you know what to look for and what to add to it.

Ingredients for the tuna casserole with peas recipe spread out in a white and blue baking pan — Alexandra Shytsman

Opt for Whole Wheat

Both egg noodles and breadcrumbs are available in whole-wheat varieties, and you should opt for them if you can. Whole-wheat noodles and breadcrumbs boost fiber. Fiber-rich foods fill you up faster and keep you satisfied longer, which can help you lose weight. Plus, we like the mildly nutty flavor of whole-wheat pasta and breadcrumbs and find that it works well in full-flavored dishes like tuna casserole.

Add Veggies

Bulk up your tuna casserole with veggies! In this recipe, we add frozen peas to the mix. Technically legumes, peas are a good source of nutrients including vegetable protein and fiber. You can't go wrong with adding more fiber with its many health benefits. Frozen peas are convenient, too, and require little to no prep work. Just open the bag, rinse to thaw, and you're ready to go.

Pick the Right Tuna

The star of tuna noodle casserole is, of course, the tuna. We use chunk light tuna packed in water in this recipe, but you can use any tuna you wish. Chunk light tuna is a good economical choice that adds a good amount of protein to the casserole without adding extra fat and calories. If you are watching your sodium intake, you can opt for no-salt-added tuna to reduce the sodium in the dish.

Additional reporting by Hilary Meyer

Cook Mode (Keep screen awake)

Ingredients

12 ounces egg noodles, preferably whole-wheat
2 (11 ounce) cans condensed cream of mushroom soup
3 (5 ounce) cans water-packed chunk light tuna, drained and flaked
1 medium onion, finely chopped
1 cup frozen green peas, rinsed under cold running water
1 cup plain dry breadcrumbs, preferably whole-wheat
1 cup shredded Cheddar cheese

Directions

Preheat oven to 375°F. Coat a 9-by-13-inch baking dish with cooking spray. Bring a large pot of water to a boil.

Alexandra Shytsman
Cook noodles in the pot of boiling water according to package instructions. Drain and rinse under cold running water. Transfer to a large bowl.

Alexandra Shytsman
Add mushroom soup, tuna, onion and peas to the noodles; stir until combined. Scrape the mixture into the prepared baking dish. Combine breadcrumbs and cheese in a medium bowl; sprinkle over the casserole.

Alexandra Shytsman
Bake until bubbly and lightly browned, 20 to 25 minutes.

Alexandra Shytsman

Originally appeared: EatingWell Magazine, March 2021; updated October 2022

Nutrition Facts (per serving)

474	Calories
12g	Fat
61g	Carbs
30g	Protein

Nutrition Facts
Servings Per Recipe 6
Serving Size about 1 1/3 cups
Calories 474
% Daily Value *
Total Carbohydrate 61g	22%
Dietary Fiber 5g	18%
Total Sugars 4g
Protein 30g	60%
Total Fat 12g	15%
Saturated Fat 5g	25%
Cholesterol 110mg	37%
Vitamin A 734IU	15%
Sodium 728mg	32%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.