BLT Tuna Casserole

Light BLT Tuna Casserole - easy comfort food,  a low-fat, generous serving for only 305 calories!
Light BLT Tuna Casserole – easy comfort food, a low-fat, generous serving for only 305 calories!

I love comfort food and I love carbs, particularly pasta!  I do have to watch how much of it I eat these days, but my family and I still enjoy pasta in controlled portions and there’s no easier way to make a hearty pasta dish than a baked casserole. I love a good tuna casserole and I adore a BLT, bacon, lettuce and tomato, melt so I thought I’d combine two of my favorites into this one dish. It’s similar to my Tuna Melt Mac and Cheese, which is also really delicious.

This is a fantastically easy recipe and bumps regular tuna casserole up several notches in the taste department and down several when it comes to calories and fat.

A few store-bought short cuts and smart substitutions make this meal light and quick, from fridge to table in under an hour and just 305 calories for a very hearty serving.

Ingredients | 

  • Nonstick cooking spray
  • 1 chopped onion
  • 2 cloves of garlic, finely chopped
  • 1 chopped tomato
  • A very small handful of fresh baby spinach, finely chopped
  • 2 cups rotini pasta (I used Ronzoni Garden Vegetable Delight)
  • 1 5 oz. can of tuna, very well drained
  • ½ cup of light alfredo sauce (I used Classico Light Creamy Alfredo Sauce)
  • ¾ cup cheese, divided
  • 1 cup spaghetti squash, roasted (you could also use butternut squash or pure pumpkin puree for an equally tasty result)
  • ¼ cup egg whites
  • 3 slices turkey bacon
  • ¼ cup canned corn, drained and dried
  • ¼ teaspoon of salt (If you prefer your food a bit more salty, add a little more)
  • ½ teaspoon of onion powder
  • ½ teaspoon of garlic powder
  • A few shakes or twists of pepper
  • ¼ cup breadcrumbs (I used panko style breadcrumbs)

IMG_2065Instructions | 

Preheat the oven to 350f. Spray a square baking dish (I used an 8″ x 8″ glass dish) with cooking spray and set aside.

Add 4 cups of water to a medium saucepan with a pinch of salt and once boiling, add dry rotini. Cook for about 8 minutes, and drain in colander and set aside.

In a pan coated with cooking spray over medium heat, cook bacon slices, flipping to cook both sides. Remove from pan and allow to cool on cutting board.

In the same pan with the bacon drippings, sauté onion, garlic, corn and tomato until tender (I reserve a little of the fresh chopped tomato for sprinkling on top of the casserole). Set aside.

In a blender, combine squash, alfredo sauce, egg whites, salt, pepper, onion powder and garlic powder and blend well.

To the pan with the sautéed onions and tomato, add drained tuna, and alfredo mixture. Fold in 1/2 cup of shredded cheese and mix well.

Chop bacon and add to pan along with pasta, reserving a few pieces to sprinkle on top of casserole. Mix all ingredients together.

Pour mixture into baking dish and spread to even it out with a rubber or silicone spatula. Sprinkle with reserved chopped bacon and tomatoes and fresh chopped spinach. Cover with foil and bake in the oven for 30 minutes.

After 30 minutes, remove from oven and carefully remove foil. Sprinkle with remaining 1/4 cup of cheese and breadcrumbs and return to oven uncovered for about 5 more minutes to melt the cheese on top.

Remove from oven and allow to cool for at least 15 minutes before cutting into 4 servings with a sharp knife and serving.

Nutrition Facts | Makes 4 servings

305 calories, 8.2g fat, 36.7g carbs, 21g protein, 3.7g fiber

8 Weight Watchers PointsPlus per serving


3 thoughts on “BLT Tuna Casserole

  1. I just made this and it was really great! I used pumpkin puree simply because I already had it on hand. In your recipe I didn’t see when to put the panko bread crumbs on, but I looked at a regular tuna noodle casserole recipe and they added them the last 5min; so, I just added them those last 5mins with the rest of the cheese. It was nice and light, great textures and VERY filling! The only thing I might do differently is add more seasoning next time. Thankd again for another great recipe!! Ps. Hubby ate 2 portions. At least I have one left for lunch tomorrow 🙂

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