Pin 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 for a weeknight family meal when our cupboards were nearly bare and everyone loved how it came together simply with what we had. It quickly became a regular in our dinner routine thanks to the cozy flavor and high protein.
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
- Pasta Vegetables: 1 cup (150 g) frozen peas, 1 can (400 g/14 oz) chopped tomatoes, 1 medium onion finely chopped, 2 cloves garlic minced
- Sauce: 2 tbsp olive oil, 2 tbsp plain flour, 1 1/2 cups (375 ml) milk (dairy or unsweetened plant-based), 1 cup (100 g) grated cheese (cheddar or mozzarella optional), 1/2 tsp dried oregano, 1/2 tsp dried basil, salt and pepper to taste
- Topping: 1/2 cup (50 g) breadcrumbs, 1/4 cup (25 g) grated Parmesan or more cheddar (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 White 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 Tomatoes & Herbs:
- Stir in chopped tomatoes, oregano, basil, salt, and pepper. Simmer 3 5 minutes.
- Combine with Tuna & Peas:
- Add drained tuna, peas, and half the grated cheese. Stir to combine.
- Mix 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.
- Serve:
- Let cool slightly before serving.
Pin We love sharing this pasta bake at the table with a green salad. Even the picky eaters go back for seconds proving how comforting simple recipes can be.
Nutrition & Allergens
This recipe provides high protein (29 g per serving) with sensible calories (480) and is nut-free. Substitute dairy and gluten ingredients as needed for dietary preferences and always check ingredient labels.
Required Tools
You will need a large pot, a skillet, whisk, baking dish (approx. 9x13 in/23x33 cm), and a grater.
Serving Suggestions
Serve this tuna pasta bake with a crisp green salad or rustic bread for a hearty meal. Add a side of steamed vegetables for a colorful plate.
Pin This bake is ideal for meal prep or cozy weeknights and tastes even better the next day.
Recipe FAQ
- → Can I use chickpea pasta instead of regular pasta?
Yes, chickpea pasta works well and adds extra plant-based protein to the dish.
- → How can I make this dish vegetarian-friendly?
Simply omit the tuna and add a can of drained chickpeas or extra vegetables like spinach or peppers.
- → Is it possible to prepare this bake dairy-free?
Use unsweetened plant-based milk and skip or substitute cheese with vegan alternatives for a dairy-free version.
- → What is the best way to achieve a crispy topping?
Sprinkle breadcrumbs with grated Parmesan or cheese on top before baking to create a golden, crunchy crust.
- → Can this dish be made gluten-free?
Yes, by using gluten-free pasta and breadcrumbs, you can adapt the bake for gluten-free diets.