Save A hearty, budget-friendly casserole featuring protein-rich tuna (or chickpea pasta for extra plant-based protein), perfect for family dinners and made mostly from pantry staples.
I first made this tuna pasta bake when looking for a nutritious meal that everyone would enjoy without spending hours in the kitchen. It quickly became our go-to comfort food on busy weeknights.
Ingredients
- Pasta: 350 g (12 oz) dried pasta (regular or chickpea pasta)
- Tuna: 2 x 160 g (5.6 oz) cans tuna in water or olive oil, drained
- Frozen peas: 1 cup (150 g)
- Chopped tomatoes: 1 can (400 g/14 oz)
- Onion: 1 medium, finely chopped
- Garlic: 2 cloves, minced
- Olive oil: 2 tbsp
- Plain flour: 2 tbsp
- Milk: 1 1/2 cups (375 ml) (dairy or unsweetened plant-based)
- Cheese: 1 cup (100 g) grated cheddar or mozzarella (optional)
- Dried oregano: 1/2 tsp
- Dried basil: 1/2 tsp
- Salt and pepper: To taste
- Bread crumbs: 1/2 cup (50 g)
- Parmesan or more cheddar: 1/4 cup (25 g) grated (optional)
Instructions
- Preheat Oven:
- Preheat oven to 200°C (400°F).
- Cook Pasta:
- Cook pasta in a large pot of salted boiling water until just al dente. Drain and set aside.
- Prepare Sauce Base:
- While pasta cooks, heat olive oil in a large skillet over medium heat. Add onion and cook 3–4 minutes until softened. Add garlic and cook 1 minute more.
- Make Sauce:
- Stir in flour, cook 1 minute, then gradually whisk in milk to form a smooth sauce. Simmer, stirring, until thickened (about 3–4 minutes).
- Add Tomato & Herbs:
- Stir in chopped tomatoes, oregano, basil, salt, and pepper. Simmer 3–5 minutes.
- Combine Protein & Veggies:
- Add drained tuna, peas, and half the grated cheese. Stir to combine.
- Mix with Pasta:
- Add cooked pasta and mix gently.
- Assemble & Top:
- Pour mixture into a greased baking dish. Sprinkle with remaining cheese, breadcrumbs, and Parmesan (if using).
- Bake:
- Bake 20–25 minutes until bubbly and golden on top.
- Cool & Serve:
- Let cool slightly before serving.
Save This is the meal my kids always ask for when they want something warm and cozy. My partner loves the crunchy breadcrumb topping, and we all enjoy leftovers for lunch the next day.
Variations
For a vegetarian version, omit tuna and add a can of chickpeas or extra vegetables. Swap cheeses for dairy-free alternatives or add a pinch of smoked paprika for extra flavor.
Serving Suggestions
Serve with a crisp green salad and crusty bread. A side of steamed broccoli or roasted carrots also pairs well.
Allergen & Nutrition Info
Contains fish, dairy, and gluten. Use appropriate substitutes if needed. Each serving has about 480 calories, 13 g fat, 60 g carbs, and 29 g protein.
Save Enjoy this easy bake for an effortless dinner that feels like a treat. Leftovers reheat beautifully for a quick next-day meal.
Recipe FAQs
- → Can I use chickpea pasta instead of regular pasta?
Yes, chickpea pasta works well and adds extra plant-based protein while maintaining a firm texture after baking.
- → How do I prevent the pasta from overcooking?
Cook the pasta until just al dente, as it will continue cooking in the oven, ensuring it remains firm and not mushy.
- → What can I use as a vegetarian protein alternative?
Replacing tuna with drained chickpeas or extra vegetables makes a delicious vegetarian version without losing flavor or texture.
- → Is it possible to make this dairy-free?
Yes, substitute milk and cheese with plant-based alternatives to keep the creamy texture and rich flavor intact.
- → How can I make the topping extra crispy?
Combine breadcrumbs with grated Parmesan or cheddar and sprinkle evenly over the bake before cooking for a golden crunchy finish.