High-Protein Tuna Noodle Casserole – A Lighter Version of a Classic Dish

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If you grew up with tuna noodle casserole, you know how comforting and satisfying it can be. But traditional versions are often loaded with heavy cream, butter, and refined carbs, making them too rich or heavy for those of us who are taking Ozempic, Wegovy, or Zepbound.

This High-Protein Tuna Noodle Casserole keeps all the creamy, cheesy, nostalgic goodness but lightens things up by using whole wheat pasta, Greek yogurt instead of heavy cream, and extra tuna for a serious protein boost.

It’s gentle on digestion, easy to make, and packed with over 40g of protein per serving—a perfect meal that feels indulgent but won’t weigh you down.

Why You’ll Love This Tuna Noodle Casserole

Classic comfort, made lighter – All the flavors you love, without the heaviness.
High in protein, low in fat – Over 40g of protein per serving for a filling, muscle-friendly meal.
Gut-friendly ingredients – No heavy cream, greasy cheese, or high-fat sauces.
Simple, budget-friendly ingredients – Made with pantry staples like canned tuna, pasta, and Greek yogurt.
Great for meal prep – Keeps well and reheats beautifully.

PRO TIP: If you don’t love the taste of canned tuna, we highly recommend White Albacore Tuna. It doesn’t have a fishy taste and is packed with protein. The Kirkland brand at Coscto fantastic!

And Why We Think This Recipe is Great for GLP-1 (Zepbound, Wegovy, etc) Users

High protein means keeping hunger in check and supports lean muscle.
Easy to eat and digest – Flaked tuna, soft pasta, and creamy sauce make this meal stomach-friendly (especially good for the days after you took your shot or just aren’t feeling fabulous).
Mild, well-balanced flavors – No heavy spices or acidic ingredients to trigger nausea or reflux.
Small portion-friendly – Can be eaten in smaller servings while still meeting protein goals.
Lighter carbs with fiber – Whole wheat pasta provides slow-digesting energy without bloating.

High Protein Tuna Noodle Casserole Recipe

INGREDIENTS

For the Casserole:

8 oz whole wheat or chickpea pasta (or gluten-free pasta if needed)
2 cans (5 oz each) albacore tuna, drained
- FYI: the albacore tuna has a much less “fishy” taste – highly recommend
1 ½ cups frozen peas
1 small onion, finely diced
1 tbsp olive oil
1 tsp garlic powder
½ tsp salt
½ tsp black pepper
½ tsp dried thyme

For the Lightened Creamy Sauce:

1 cup low-sodium chicken broth
1 cup plain Greek yogurt (or dairy-free alternative)
½ cup shredded reduced-fat cheese (cheddar or mozzarella)
1 tbsp Dijon mustard (adds depth without overpowering)

For the Topping (Optional but Delicious):

¼ cup whole wheat panko breadcrumbs (or crushed crackers)
1 tbsp Parmesan (or nutritional yeast for dairy-free)

INSTRUCTIONS

Step 1: Cook the Pasta

Bring a large pot of salted water to a boil.
Cook whole wheat pasta according to package instructions until al dente. Drain and set aside.

Step 2: Sauté the Aromatics

In a large skillet, heat olive oil over medium heat.
Add onion and cook for 3-4 minutes until softened. Stir in garlic powder, salt, pepper, and thyme.

Step 3: Make the Lightened Sauce

Pour in chicken broth and let simmer for 2 minutes.
Reduce heat to low and whisk in Greek yogurt, shredded cheese, and Dijon mustard until smooth.

Step 4: Assemble the Casserole

Stir in tuna, peas, and cooked pasta, mixing everything until well combined.
Transfer mixture to a 9×9-inch baking dish.

Step 5: Add the Topping & Bake

Sprinkle the panko breadcrumbs and Parmesan evenly over the top.
Bake at 375°F (190°C) for 15 minutes, or until bubbly and golden brown on top.