Tuna Noodle Casserole
Tuna Noodle Casserole delivers 28g protein and 523 calories per serving — a complete dinner in one dish that covers significant daily macros. Batch-preps 6 servings in quick time on the stovetop, simplifying your weekly prep schedule and reducing daily cooking. Built for lifters who need to hit 160g+ protein while minimizing meal prep sessions.
Ingredients
- •Yellow Onion(250g)
- •Mushrooms, White, Sliced(227g)
- •Peas, Sweet, Frozen(120g)
- •Pasta, Egg Noodles, Wide, Dry(227g)
- •Canned Tuna(340g)
- •Butter(60g)
- •1 Tsp Salt (Divided, $0.04)
- •¼ Tsp Black Pepper (Freshly Cracked, $0.04)
- •Flour, All-Purpose, White(30g)
- •Whole Milk(480g)
- •Vegetable Broth, Low Sodium(240g)
- •Cream Cheese(113g)
Standard block cream cheese. Neufchatel (1/3 less fat) is a good swap.
- •Bread Crumbs, Dry, Plain(30g)
- •Parmesan Cheese(20g)
Grated Parmesan — the shelf-stable canister is fine for cooking.
Instructions
- 1Gather and prepare all ingredients.
- 2Finely dice the onion and add it to a skillet with 1 Tbsp butter. Sauté the onion over medium heat until softened, 3-5 minutes.
- 3While the onion is cooking, slice the mushrooms. Add them to the skillet with the onion and ¼ tsp each of salt and pepper. Continue sautéing over medium heat until the mushrooms have softened, for about 5 minutes. Remove the mushrooms and onions from the skillet and set aside.
- 4Add the flour and an additional 2 Tbsp butter to the skillet. Cook and whisk over medium heat as the butter melts. Continue whisking as the butter and flour bubbles and foams for about one minute.
- 5Add the milk, broth, and cream cheese to the skillet. Whisk to combine with the butter and flour mixture. Continue cooking over medium. Whisk until the cream cheese has fully melted in and the sauce begins to simmer, at which point it will thicken, about 5 minutes. Be patient during this step; it may take some time. ****
- 6Add the frozen peas and the cooked mushrooms and onions back to the sauce. Stir to combine and season with the remaining salt. Set the sauce aside.
- 7Begin to preheat the oven to 350ºF. Bring a large pot of water to a boil for the noodles. Once boiling, add the egg noodles and boil for about 7 minutes, or just until tender. Drain the noodles in a colander.
- 8While the noodles are boiling, prepare the breadcrumb topping. Melt 1 Tbsp butter, then stir in the breadcrumbs and Parmesan.
- 9Combine the creamy mushroom sauce, cooked and drained noodles, and drained tuna.
- 10Transfer the casserole mixture to a 9x9-inch (3-quart) casserole dish, then top with the breadcrumb topping.
- 11Bake the casserole for about 25 minutes or until heated through and golden brown on top. Serve hot and enjoy!
Nutrition — Per Serving
523
calories
28g
protein
22g
fat
- Carbohydrates
- 52g
- Saturated fat
- 12.0g
- Sodium
- 655 mg
- Dietary fiber
- 4.4g
6 servings per batch · ~356g each
Macro data sourced from USDA FoodData Central
AI Swap Engine
Set up your profile to enable swaps →Common questions
How much protein does Tuna Noodle Casserole have per serving?
Each serving contains 28g of protein with 523 calories, macro breakdown of 22g fat and 52g carbs. The protein density here is moderate but supported by sufficient carbohydrates for energy.
How long does Tuna Noodle Casserole take to make?
This is a quick prep recipe on the stovetop that yields 6 servings, allowing you to batch-prepare an entire week of dinners in a single cooking session.
Is Tuna Noodle Casserole good for muscle gain?
At 28g protein and 523 calories per serving with 52g carbs, this recipe supports a muscle-gain phase where you're eating at a surplus and need both protein and carbohydrate density for training performance and recovery.
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