ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

Best Healthy Tuna Casserole Dish That Kids Will Love

Updated on July 8, 2011

Healthy Tuna Casserole

Tuna Casserole has always been a classic family favorite but unfortunately most of the time it is loaded with fats and simple carbohydrates that do not pack a good nutritional punch, making the dish fattening and unhealthy.  Many times parents will try to add vegetables to the casserole In hopes of making it healthier but the children see it and pick through it leaving most of it on the plate. This healthy alternative tuna casserole dish is sure to please parents because the vegetable is hidden in the mixture and the children will never know that it's there.  The best part about this tuna casserole is that it’s easy to make fast, tasty, fun and now healthy.

The kids will love the creamy cheesy taste of this tuna casserole dish without the added calories and bad fats.  This tuna casserole is packed full of fiber, protein, healthy fats and is a well balanced nutritional meal. By switching around a few main ingredients and adding in some steamed cauliflower it will give this dish healthy flavor without additional fat.   The ingredients for this tuna casserole dish are simple but important to follow to get the maximum health benefit.

Ingredients

* One box of Penne or other short pastas could substitute spiral or small macaroni as well kids like fun pasta.

*Pasta needs to be one of the high fiber type, they still look white but fiber has been added back in usually has 4 to 5 grams, check for nutritional information on the box. The high fiber pasta is what adds to the health benefit of the dish

*1 small cauliflower head

*2 cans of tuna packed in water white or chunk white

*4 table spoons of olive

*4 table spoons of dried onion flakes

*salt to taste, depends on how salty tuna is, salt can be added in the end

*2 cups of cheese mixed with cheddar mozzarella or the low fat preferred

*1/4 cup of milk

Directions

 

Pre-heat the oven to 350 degrees, cook the pasta on stove, and steam the cauliflower until it is soft.

In a large bowel combine mashed cauliflower, olive oil, onion flakes, milk and two cans of tuna, 1 cup of cheese.  Stir the ingredients together making sure that the tuna is separated, add cooked pasta in bowel and combine all together stirring the ingredients throughout the pasta, taste and add salt as needed.

Place all of the ingredients in a casserole dish and then sprinkle cheeses on the top, pop the tuna casserole into the oven for about 30 minutes until the cheese is completely melted on top and throughout.

Best Tuna Casserole

Take the casserole out of the oven and enjoy this healthy tuna casserole dish with the kids. The kids will never suspect the cauliflower or change out in the pasta to the high fiber one. The kids will get their fiber from the pasta; vegetables form the cauliflower, protein from tuna, good fat from the olive oil and dairy from the cheese and milk. Serve the healthy tuna casserole with fruit on the side to make it a completely balanced and healthy delicious meal.

 

Comments

    0 of 8192 characters used
    Post Comment

    • profile image

      barbara 

      6 years ago

      should i poor the tuna w/water?

    • profile image

      amye 

      6 years ago

      What size are the tins of tuna?? I would love to make this for my niece

    • profile image

      Sandy D 

      6 years ago

      Wonderful I doubled it, and now I am faced with the problem,cook first then freeze or freeze then cook? What todo ??

    • dawnM profile imageAUTHOR

      Dawn Michael 

      7 years ago from THOUSAND OAKS

      thanks for your comments Lady E and Marisuewrites, I have been using cauliflower in many dishes as a neaky vegie

    • marisuewrites profile image

      marisuewrites 

      7 years ago from USA

      never saw it with cauliflower...will give it a try...thanks so much! Very sneaky putting cauliflower in it...=))

    • Lady_E profile image

      Elena 

      7 years ago from London, UK

      Lovely - I like the fact that it has cheese, which goes so well with Cauliflower. It looks very appetising too. Thanks for the Recipe.

    working

    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, hubpages.com uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at: https://hubpages.com/privacy-policy#gdpr

    Show Details
    Necessary
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the googleapis.com or gstatic.com domains, for performance and efficiency reasons. (Privacy Policy)
    Features
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Marketing
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Statistics
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)