PF
A delicious dish of sliced tuna and zoodles artfully plated, ready to be enjoyed.
Stovetop~35 minComplexity

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.

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Ingredients

6 servings
  • 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

  1. 1Finely dice the onion and add it to a skillet with 1 Tbsp butter. Sauté over medium heat for 3–5 minutes until softened.
  2. 2Slice the mushrooms and add them to the skillet with ¼ tsp each salt and pepper. Sauté over medium heat for about 5 minutes until the mushrooms soften. Remove the mushroom-onion mixture and set aside.
  3. 3Add 2 Tbsp butter and the flour to the skillet. Cook over medium heat, whisking constantly, for 1 minute as the butter melts and the mixture foams.
  4. 4Pour in the milk, broth, and cream cheese. Whisk continuously over medium heat for about 5 minutes until the cream cheese fully melts, the sauce simmers, and thickens. Stir in the cooked mushroom-onion mixture and frozen peas, then season with salt.
  5. 5Bring a large pot of water to a boil over high heat. Add the egg noodles and cook for about 7 minutes until just tender. Drain in a colander.
  6. 6While the noodles cook, melt 1 Tbsp butter in a small bowl. Stir in the breadcrumbs and Parmesan until combined.
  7. 7Combine the creamy sauce, drained noodles, and drained tuna in a large bowl. Divide the mixture evenly into 6 airtight containers while hot, then top each portion with the breadcrumb mixture.
  8. 8Refrigerate until ready to serve. To reheat, transfer to a 9×9-inch casserole dish, cover with foil, and bake at 350°F for 20–25 minutes until heated through and the topping is golden brown.

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

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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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