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Protein-Packed Clean Tuna Casserole Recipe with Whole Grains Easy and Healthy

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A wholesome, protein-packed tuna casserole made with whole grains and fresh vegetables, perfect for quick and healthy weeknight dinners.

Ingredients

Scale
  • 2 (5-ounce/142g) cans chunk light tuna, drained
  • 1 cup (185g) cooked quinoa or brown rice
  • 1 cup (226g) low-fat cottage cheese (small-curd preferred)
  • 1 cup (120g) chopped broccoli florets, lightly steamed
  • ½ cup (60g) diced celery
  • ½ cup (60g) diced carrots, finely chopped
  • 1 small onion, finely diced
  • 2 cloves garlic, minced
  • 1 cup (240ml) low-sodium chicken or vegetable broth
  • 2 tablespoons whole wheat flour or chickpea flour
  • 1 teaspoon Dijon mustard
  • 1 tablespoon olive oil (extra virgin)
  • 1 teaspoon dried thyme or fresh thyme
  • Salt and freshly cracked black pepper, to taste
  • Juice of half a lemon
  • Optional topping: ½ cup (50g) whole grain breadcrumbs or crushed whole-grain crackers
  • Optional topping: 1 tablespoon grated Parmesan cheese

Instructions

  1. Preheat oven to 375°F (190°C). Prepare quinoa or brown rice according to package instructions and set aside.
  2. Steam broccoli until just tender, about 3-4 minutes. Finely dice carrots, celery, and onion.
  3. Heat olive oil in a medium saucepan over medium heat. Sauté onions, celery, and carrots until softened, about 5 minutes. Add minced garlic and cook for 1 more minute without burning.
  4. Sprinkle flour over the veggies, stirring constantly to form a roux. Slowly whisk in broth to avoid lumps and simmer until sauce thickens, about 3-5 minutes. Stir in Dijon mustard, thyme, salt, and pepper.
  5. In a large bowl, combine cooked grains, drained tuna, steamed broccoli, and sauce mixture. Gently fold in cottage cheese and lemon juice. Adjust seasoning as needed.
  6. Transfer mixture to a 9×9-inch baking dish. If using, sprinkle whole grain breadcrumbs and Parmesan cheese evenly on top.
  7. Bake uncovered for 20-25 minutes until the top is golden and bubbly.
  8. Let rest for 5-10 minutes before serving to allow flavors to meld and casserole to firm up.

Notes

Drain tuna well to avoid watery casserole. Whisk flour into hot oil and veggies before adding broth to prevent lumps. Let casserole rest before serving for easier slicing. If topping browns too fast, cover loosely with foil halfway through baking. Prep steps 1-5 ahead for quick baking later.

Nutrition

Keywords: tuna casserole, protein-packed, whole grains, healthy dinner, easy casserole, quinoa, brown rice, clean eating

Find it online: https://perkypan.com/protein-packed-clean-tuna-casserole-recipe-with-whole-grains-easy-and-healthy/