Healthy Tuna Casserole

A savoury and cheesy tuna casserole that’s guilt-free and low fat. Healthy Tuna Casserole will have your family asking for seconds. It will leave your house smelling great, but it tastes even better on the plate. Cinnamon and tuna – it actually works!

Casseroles are the ultimate make-ahead dinner. You can prep them the day before and come home to a delicious, homemade dinner that only needs a short time in the oven.

When I first starting thinking about this recipe I was looking for a healthier alternative to the traditional tuna casserole I grew up with. I needed to find a way to replicate the rich taste of the butter and the creamy taste of the cheese without all the fat.

A combination of soy sauce, milk, and flour replaced the butter. While the Dijon mustard and Italian bread crumbs are a substitute for the cheese. The best part is that Italian bread crumbs have some cheese in it, so the flavour is there, but without all the calories and high fat.

Now this casserole has a bit of a funny story. When I first started planning this recipe there was one specific ingredient that was missing – cinnamon. I know what you’re thinking, cinnamon in a tuna casserole? It was a happy accident, I swear. And this is how it happened.

While I was adding the spice into the sauce, my daughter also wanted to play. For obvious reasons, I was a little distracted when I was adding the spice. I accidentally grabbed cinnamon instead of paprika. They are in identical packages and actually look pretty similar.

“Mmm, something smells delicious,” I thought before realizing my mistake.

At that point I knew there was no turning back. Dinner was almost finished, my husband would be home soon, and we were all getting hungry. I decided to go with it. How bad could it be? I added the paprika, as planned, and silently promised myself that I wouldn’t tell anyone. (Except anyone reading this!)

I finished the dish, put it in the oven, and hoped that no one would notice. Boy was I wrong. Cinnamon is a loud and proud spice.  You could smell it in the kitchen.  You could smell it upstairs. You could smell it the second you walk through the front door.

“Something smells really good. Are you making dessert?” my husband asked when he got home.

I brushed off the question, hoping that the casserole wouldn’t taste like some overly sweet, candied fish dish. But my husband was right about something, the cinnamon managed to hide the (sometimes unpleasant) aroma of tuna. And it surprisingly tasted pretty amazing too.

The cinnamon added a depth of flavour to the casserole that is so often missing. I am now a converted cinnamon tuna casserole fan. I will never go back to making it the traditional way.

After you make Healthy Tuna Casserole, please add a comment below and give it a star rating! I love hearing how much your family enjoys these meals.

HUNGRY FOR MORE QUICK & EASY RECIPES?

Join our Dinner Made Easy Newsletter to get tasty recipes, meal planning tips, kitchen hacks, and more in your inbox each week! Follow us on Pinterest, Facebook, Twitter, Instagram, and TikTok for fast and delicious meal ideas.

Print