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Cheesy Tuna Casserole


Calories: 280

Calories from Fat: 54

Total Fat: 6.0g

Saturated Fat: 2.9g

Trans Fat: 0.0g

Protein: 23g

Cholesterol: 33mg

Sodium: 439mg

Total Carbohydrates: 33g

Dietary Fiber: 2.6g

Sugars: 5.9g


  • 1 head cauliflower, cut into small florets

  • 8 ounces whole grain rotini or other favorite shape pasta

  • 1 (14-3/4-ounce) can reduced-fat, low sodium cream of mushroom soup

  • 1 1/2 cup skim milk

  • 1 1/2 cup shredded reduced-fat white Cheddar cheese

  • 1 teaspoon onion powder

  • 1/4 teaspoon black pepper

  • 2 (5-ounce) cans water packed tuna, drained well

  • 1 cup frozen peas, thawed


  1. Coat a 3-quart casserole dish with cooking spray.

  2. Bring a large pot of water to a boil over high heat. Add cauliflower and cook 8 minutes. Stir in pasta and continue to cook 7 to 8 minutes, or until both are tender. Drain and set aside.

  3. In the same pot, combine soup, milk, cheese, onion powder, and black pepper; mix well and heat over medium heat 5 minutes. Stir in remaining ingredients along with cooked pasta and continue to cook 5 minutes, or until hot.

  4. Preheat oven to broil. Pour mixture into casserole dish and place under broiler 3 to 5 minutes, or until lightly browned.

    Original Recipe: Everyday Diabetic Recipes 

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