Why You’ll Love This Recipe

This tuna pasta bake is an ideal option for those looking for a quick, nutritious, and comforting meal. It’s packed with protein from tuna, fiber from peas, and a touch of creaminess from Greek yogurt. The addition of reduced-fat cheese helps keep the dish on the lighter side without sacrificing flavor. Plus, it’s easy to make, and you can have a healthy meal ready in just under an hour!

Ingredients

300g pasta (penne or spirals)
1 tbsp olive oil
1 onion, finely chopped
1 garlic clove, minced
425g can tuna in springwater, drained and flaked
400g can diced tomatoes
1 cup frozen peas
1/2 cup reduced-fat grated cheese
1/2 cup plain Greek yoghurt
Salt and pepper, to taste

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

Directions

Preheat the oven to 180°C (350°F).
Cook the pasta according to the package directions. Drain and set aside.
In a large pan, heat the olive oil over medium heat. Add the chopped onion and minced garlic, and cook until softened (about 3-4 minutes).
Stir in the tuna, diced tomatoes, and frozen peas. Cook for 2-3 minutes until everything is heated through.
Remove the pan from the heat and stir in the Greek yogurt. Season with salt and pepper to taste.
Combine the sauce with the cooked pasta and transfer everything to a baking dish.
Sprinkle the reduced-fat grated cheese over the top and bake in the preheated oven for 15-20 minutes, or until golden and bubbling.
Serve warm and enjoy!

Servings and Timing

Servings: 4
Prep time: 10 minutes
Cook time: 25 minutes
Total time: 35 minutes

Variations

Add vegetables: To boost the nutritional value, try adding other vegetables such as spinach, bell peppers, or zucchini.
Use a different protein: You can swap out the tuna for grilled chicken or even canned salmon for a change in flavor.
Spicy kick: Add a pinch of chili flakes or some hot sauce to give this dish a spicy twist.
Cheese options: If you’re not a fan of reduced-fat cheese, you can use regular cheese or a dairy-free option if you’re lactose intolerant.

Storage/Reheating

Storage: Leftovers can be stored in an airtight container in the refrigerator for up to 2-3 days.
Reheating: To reheat, simply warm in the oven at 180°C (350°F) for 10-15 minutes, or microwave for 2-3 minutes until heated through. You may need to add a splash of water or broth to keep it moist when reheating.

FAQs

1. Can I use whole wheat pasta for this recipe?

Yes, whole wheat pasta is a great substitute and will add extra fiber to the dish.

2. Is this recipe gluten-free?

This recipe is not gluten-free, but you can use gluten-free pasta to make it suitable for a gluten-free diet.

3. Can I make this dish ahead of time?

Yes, you can prepare this dish up to the point of baking, then cover it and store it in the fridge for up to 24 hours. When ready, just pop it in the oven to bake.

4. How can I make this recipe dairy-free?

To make this recipe dairy-free, simply use dairy-free yogurt and cheese alternatives.

5. Can I add more protein to this dish?

Absolutely! You could add cooked chicken, turkey, or a plant-based protein like tofu for an extra protein boost.

6. Can I freeze the leftovers?

Yes, this dish can be frozen. Let it cool completely before transferring it to an airtight container. It will keep for up to 2-3 months in the freezer.

7. How do I know when the pasta bake is done?

The pasta bake is ready when the cheese on top is melted and golden brown, and the sauce is bubbling around the edges.

8. Can I use fresh peas instead of frozen?

Yes, you can use fresh peas if you prefer, though frozen peas work perfectly well and are easy to use.

9. How do I make this recipe spicier?

Add chili flakes or a dash of hot sauce to the sauce mixture before baking for a spicy kick.

10. Can I use a different type of canned fish?

Yes, you can substitute tuna with canned salmon, mackerel, or sardines for a different flavor.

Conclusion

This Healthy Tuna Pasta Bake is an easy, nutritious, and satisfying dish that the whole family will love. With a balance of protein, vegetables, and a creamy, cheesy sauce, it’s perfect for any occasion. Whether you’re preparing a quick dinner or meal prepping for the week, this dish is sure to become a staple in your kitchen.