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Tuna Casseroles

By Krista Pool

4.60 from 5 votes

on Aug 25, 2024

Tuna Casseroles are one of those nostalgic meals for me! It’s a recipe from my childhood that just takes me back every time I eat it. It’s a relatively quick and easy meal, so I just knew that I had to recreate it in a meal prep version for all my meal preppers out there. It may have taken more than one attempt, but I’m pretty sure I got it perfect! Give it a try and let me know what you think!

NUTRITIONAL INFORMATION / MACROS

Makes 5 bowls

Serving size: 1 bowl

449 cals

37.1p / 51.2c / 8.2f (3.3 fiber)

Search the food database in the MyFitnessPal or MacrosFirst apps by looking up Stay Fit Mom Tuna Casseroles to add to your food diary.

Ingredients

• Uncooked pasta noodles
• Mushrooms
• Celery
• Onion
• Butter
• All purpose flour
• Chicken broth
• Milk
• Salt, pepper, garlic powder
• Plain non fat Greek yogurt
• Diced carrots
• Frozen peas
• Canned tuna
• Reduced fat cheese

Substitution Ideas

• You can skip making your own roux and instead use 1 can of cream of mushroom soup. Use the cream of mushroom soup along with the celery, carrots, peas and milk. Leave out the butter, flour, mushrooms, and broth.
• If you aren’t a fan of tuna, you can easily swap it out 1:1 for canned chicken! It turns out great as well!
• If you see a vegetable listed that you don’t like, just leave it out or swap it for something that you do like. Veggie macros are all fairly similar so it won’t change them enough to make a difference if you are tracking your macros!

Topping Ideas:

• Panko Bread Crumbs
• Lays Potato Chips
• Ritz Crackers
• Corn Flakes

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SUPPLIES USED

1. 4 Cup Glass Bowls – My favorite meal prep dishes. They are oven save and the perfect size for your meal prep needs!
2. Half Sheet Pan – You can use a larger pan if you want, but your glass bowls might slide around, so this size works great!

STORING INSTRUCTIONS

After assembling your Tuna Casseroles, let them cool, cover with a lid and store in the fridge for up to 5 days!

REHEATING INSTRUCTIONS

These tasty Tuna Casseroles can reheated at any time! Just microwave them for 2-3 minutes when you’re ready to eat! You can also preheat the oven to 350º and warm them back up for about 10 minutes if you have more time on your hands.

FREEZING INSTRUCTIONS

These Tuna Casseroles also freeze fine, just let them defrost well before reheating and stirring so the noodles keep their shape.

More SFM Casserole Meal Prep Recipes

1. Spaghetti Squash Pizza Casseroles
2. Mexican Street Corn Casseroles

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4.60 from 5 votes

Tuna Casseroles

By: Krista Pool

All the flavors of tuna casserole that you love, made into meal prep sized servings.

Prep: 30 minutes mins

Cook: 20 minutes mins

Servings: 5 bowls

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Equipment

• 4 cup glass bowls
• Half Sheet Pan

Ingredients 

1x2x3x

• ▢ 10 oz. uncooked pasta noodles
• ▢ 2 ounces diced mushrooms
• ▢ 4 ounces diced celery
• ▢ 1/4 small onion, diced (2 oz.)
• ▢ 1 1/2 tablespoons butter
• ▢ 2 tablespoons all purpose flour
• ▢ 2 cups chicken broth
• ▢ 3/4 cups milk
• ▢ pinch of each salt, pepper, garlic powder
• ▢ 1/4 cup plain non fat Greek yogurt
• ▢ 4 ounces diced carrots
• ▢ 3 ounces frozen peas
• ▢ 5, 5 oz. cans of tuna, 20 oz. drained
• ▢ 3 ounces reduced fat cheddar cheese

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Instructions 

• Cook pasta according to package instructions in lightly salted water.
• In a large pan, over medium heat, melt the butter. Add the mushrooms and cook 3-5 minutes. Add in the celery and onions and cook until the vegetables are soft and translucent.
• Stir in the flour. Slowly stir in the broth and 1/4 cup of the milk. Simmer until the sauce thickens up, about 5-8 minutes. Turn off the heat and let cool at least 10 minutes before stirring in the Greek yogurt.
• Preheat the oven to 350 degrees and arrange 5 oven safe containers on a cookie sheet. Spray lightly with some cooking oil.
• In a microwave safe bowl (I just used one of the meal prep bowls) cook the diced carrots and 2 tablespoons of water for 3 minutes, or until soft.
• Add the carrots, peas, cooked noodles, 1/2 cup of milk, and tuna to the roux. Stir well and evenly distribute amongst the 5 bowls. Top each bowl with some of the shredded cheese.
• Bake in the oven for 20 minutes.
• Let cool before covering with lids and placing in the refrigerator. Reheat in the microwave for 2-3 minutes.

Notes

• You can skip making your own roux and instead use 1 can of cream of mushroom soup. Use the cream of mushroom soup along with the celery, carrots, peas and milk. Leave out the butter, flour, mushrooms, and broth.

• These freeze fine, just let them defrost well before reheating and stirring so the noodles keep their shape.
• Find in the MyFitnessPal and MacrosFirst apps by searching Stay Fit Mom Tuna Casseroles

Nutrition

Serving: 1bowl, Calories: 449kcal, Carbohydrates: 51.2g, Protein: 37.1g, Fat: 8.2g, Fiber: 3.3g

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