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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.

 

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    • profile image

      barbara 5 years ago

      should i poor the tuna w/water?

    • profile image

      amye 5 years ago

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

    • profile image

      Sandy D 5 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 image
      Author

      Dawn Michael 6 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 6 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 6 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.