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.
This recipe first came together on a busy weeknight when I wanted something everyone would eat without complaints. The crispy topping and flavorful sauce make it a family favorite, especially when I switch out the protein for chickpeas when needed.
Ingredients
- Pasta: 350 g (12 oz) dried pasta (regular or chickpea pasta)
- Protein & Pantry: 2 x 160 g (5.6 oz) cans tuna in water or olive oil, drained, 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
- Prep Oven:
- Preheat oven to 200°C (400°F).
- Pasta Cooking:
- Cook pasta in a large pot of salted boiling water until just al dente. Drain and set aside.
- Sauté Vegetables:
- 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.
- Prepare 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 & Seasoning:
- 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 Pasta:
- Add cooked pasta and mix gently.
- Layer & 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.
- Rest & Serve:
- Let cool slightly before serving.
Save It's always a comfort to see my family excited for dinner when this bake comes out of the oven. Sharing leftovers the next day has become a little tradition in our home.
Serving Suggestions
Pair with a crisp green salad and some crusty bread for a complete meal. Add extra veggies like spinach or sweetcorn if desired.
Required Tools
Large pot skillet or saucepan whisk baking dish (approx. 9x13 in/23x33 cm) and grater make prep easy.
Nutrition Information
Each serving provides approximately 480 calories 13 g fat 60 g carbohydrates and 29 g protein.
Save This dish is ideal for weeknights and meal prep. Enjoy it hot fresh from the oven or cold for next day lunches.
Recipe Help & Answers
- → Can I use chickpea pasta instead of regular pasta?
Yes, chickpea pasta works well as a high-protein alternative and maintains texture during baking.
- → How can I make this dish vegetarian?
Simply omit the tuna and add drained chickpeas or extra vegetables to keep it hearty and nutritious.
- → What cheese varieties are best for melting?
Cheddar and mozzarella melt beautifully, adding a creamy texture and mild flavor to the bake.
- → Can I prepare this dish ahead of time?
Yes, assemble the casserole and refrigerate before baking; bake straight from cold, adding a few extra minutes to cooking time.
- → Are gluten-free options available for this dish?
You can use gluten-free pasta and breadcrumbs to suit dietary needs without compromising taste.