TUNA AND SPINACH CASSEROLE
This tuna and spinach casserole is a healthy, high-protein meal option that is great for a nutritious meal. Soft, flaky tuna, fresh spinach, and creamy Greek yoghurt base, full of filling and light creaminess, make for the perfect casserole with just the right sprinkle of cheddar cheese for a satisfying melt and some salt and pepper to let out the flavour of all these ingredients. This casserole is so easy to prepare. It can be used for lunch, dinner, or meal prep recipes. Adding protein, greens, and light dairy makes it a healthy comfort food without heavy carbs.
RECIPE CATEGORY
Lunch, Dinner, Entrée
SERVING SIZE
1
CUISINE
American, Fusion
PREPARATION / TECHNIQUES
Bake, One-Pot Wonders, Prepared in Advance
OCCASION / HOLIDAY
Family Dinner, Weeknight Meal, Casual Gathering, Fall, Healthy Eating
SPECIAL CONSIDERATION / DIETARY CONCERNS
Low Carb, High Protein, Gluten-Free, Low Fat, Healthy
DISH TYPE
Casserole, Main Course, Comfort Food
INGREDIENTS
- 1/2 can (60g) tuna in water, drained
- 50g fresh spinach
- 1 tbsp Greek yogurt
- 1 tbsp shredded cheddar cheese
- Salt & pepper, to taste
FULL NUTRITIONAL INFORMATION (PER SERVING)
- Calories: 180
- Protein: 15g
- Fat: 6g
- Carbohydrates: 5g
- Fibre: 2g
- Sodium: 200mg
- Sugars: 1g
PREPARATION OF TUNA AND SPINACH CASSEROLE
- Prepare ingredients: Prepare your ingredients. Preheat your oven to 180°C/350°F. Grease a small-sized baking dish so it won’t stick.
- Sauté Spinach: Heat medium with a little olive oil in a pan. Add fresh spinach and sauté until wilted, about 2-3 minutes. Then turn off the heat and let it sit there.
- Combine ingredients: Purée Mix the liquid from the tuna with the wilted spinach in a bowl. Add salt, black pepper, and Greek yoghurt.
- Assemble Casserole: Evenly distribute the tuna mixture into the prepared baking dish. Top with shredded cheddar cheese and get that golden, melted top.
- Bake: Put the prepared casserole in the oven and bake for about 15-20 minutes until it turns cheesy and puffs to a light brown all along the sides.
- Serve: Let it rest in the oven for a few minutes before serving. Garnish with fresh herbs, parsley or chives if you like.
PREP TIME
10 minutes
COOKING TIME
15-20 minutes
TIPS
- Squeeze out the water from the pan-cooked spinach so that the casserole will not turn out soggy.
- Add another tablespoon of Greek yoghurt or milk for that extra creaminess.
- Add fresh lemon juice to the tuna mix before baking to ensure the right flavours are obtained.
VARIATIONS
- For another cheese topping, you could use shredded mozzarella or parmesan.
- Add a few halves of cherry tomatoes to give that splash of colour and flavour.
- Mix some cooked pasta shells or quinoa for a heartier meal and bake.
PREPPING AND STORAGE
- Fridge: Refrigerate covered in an airtight container for 3 days; reheat in the oven or microwave until hot.
- Freezing: Freeze unbaked casserole tightly wrapped for up to 2 months. Thaw overnight in the fridge and bake as directed.