Tuna Pasta Bake with Mixed Vegetables
This high-protein tuna pasta bake is simple to make and serves four. Just use tinned tuna and frozen vegetables. While the fusilli cooks, mix up a quick sauce with Greek yoghurt, Dijon mustard, and lemon. Top with cheddar and mozzarella and bake until melted.
Nutrition
- Calories 551kcal 133kcal
- Fat 11.7g 2.8g
- Carbs 64.6g 15.6g
- Protein 44.7g 10.8g
- Fibre 6.1g 1.5g
Ingredients
Spoon measurements may change based on how you scoop the ingredients.
For the most accurate results and nutrition info, it’s best to use grams.
Method
You may also like
Why I Like this Recipe
I like making dinner with tinned tuna and frozen vegetables, especially when I don’t have much fresh food at home. There’s no chopping, and I can mix the yoghurt sauce while the pasta cooks. The cheese topping is my favourite part.
Tips and Variations
- Use wholewheat fusilli at the same dry weight for more fibre.
- Penne or rigatoni can replace the fusilli. Follow their packet cooking times.
- Replace some of the mixed vegetables with frozen broccoli, cut into small florets.
- If using frozen spinach, thaw it and squeeze out excess water before adding.
- Dried dill or parsley can replace the Italian herbs.
- Add a little more Dijon mustard if you prefer a sharper sauce.
- Reduced-fat Cheddar can replace the cheese blend. It may melt differently.
- Stir through a few drained capers, then taste before adding salt.
Meal Storage
Divide leftovers into shallow containers to help them cool quickly, then cover and refrigerate within 2 hours of cooking. Keep in the fridge at 5°C or below and eat within 3 days.
Freezer tips
Freeze cooled portions in airtight, freezer-safe containers for up to 2 months.
Thaw overnight in the fridge and use within 24 hours of fully defrosting. Reheat in the oven or microwave until piping hot throughout. Reheat only once.
Frequently Asked Questions
Yes. Use the same drained weight and drain it thoroughly before adding. Tuna in oil will change the calories and fat content, so update the nutritional values if you make this swap.
Yes. Use 450g of prepared fresh vegetables in place of the frozen mix. Cut firmer vegetables, such as carrots, into small pieces and cook until tender before adding the tuna and pasta.
Fusilli works well, but penne, rigatoni or macaroni are also suitable. Use the same dry weight and cook for about 2 minutes less than the packet instructions, as the pasta will continue cooking in the oven.
The reserved pasta water loosens the thick Greek yoghurt so the sauce is easier to mix through the pasta, tuna and vegetables. Reserve 130ml before draining the fusilli and stir it into the yoghurt with the Dijon mustard.
Closing Note
Each serving of this tuna pasta bake has 551 calories and 44.7g of protein, so it’s a filling dinner made from simple ingredients. It’s a handy recipe to keep in your meal rotation for nights when you’re low on fresh food. If you want a change, try my salmon and broccoli pasta bake.
- 💪 High Protein
- 🧊 Freezer Friendly
Recipe Tags
Reviews
Be first! Review this recipe now!
Browse related recipe pages
Explore more recipe pages related to this dish.
