Chicken or turkey, noodles, and vegetables excluding carrots, broccoli, and dark-green leafy; cheese sauce
Common food
This is a comforting, creamy casserole where tender noodles and shredded poultry are bound in a mild, savory cheese sauce. It offers a soft, cohesive texture with a rich, umami flavor profile from the dairy and meat. Nutritionally, it provides a balanced mix of protein and carbohydrates in a relatively low-calorie package.
Calorie split: 24% protein · 41% carbs · 36% fat
↓ Full nutrition💚 Why it's loved
People adore it for its nostalgic, home-cooked appeal and the satisfying, savory richness of the cheese sauce. It's a versatile comfort food that can be easily adapted with different herbs or seasonings.
⚠️ Watch-outs & how to enjoy it better
The cheese sauce can be high in sodium and saturated fat, which may concern those monitoring heart health or blood pressure. To counteract this, opt for low-sodium broth and cheese, and balance the meal with a side of steamed or roasted non-starchy vegetables to add fiber and volume.
Key benefits
- Good source of complete protein for muscle maintenance.
- Provides energy from complex carbohydrates in noodles.
- Contains calcium and vitamin D from the cheese sauce.
- A balanced, all-in-one meal component.
- Generally low in sugar and dietary fiber.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The classic 'Tetrazzini' is named after Italian opera star Luisa Tetrazzini and was originally made with mushrooms and poultry, not necessarily turkey.
Full nutrition (USDA data · scales with serving)
| Water | 68.3 g |
| Energy | 149 kcal |
| Protein | 8.9 g |
| Total lipid (fat) | 6.0 g |
| Carbohydrate, by difference | 15.3 g |
| Fiber, total dietary | 1.1 g |
| Total Sugars | 0.69 g |
| Calcium, Ca | 97.0 mg |
| Iron, Fe | 0.97 mg |
| Magnesium, Mg | 22.0 mg |
| Phosphorus, P | 140 mg |
| Potassium, K | 130 mg |
| Sodium, Na | 340 mg |
| Zinc, Zn | 0.94 mg |
| Copper, Cu | 0.07 mg |
| Selenium, Se | 16.1 ug |
| Vitamin C, total ascorbic acid | 0.90 mg |
| Thiamin | 0.16 mg |
| Riboflavin | 0.17 mg |
| Niacin | 2.2 mg |
| Vitamin B-6 | 0.08 mg |
| Folate, total | 48.0 ug |
| Folic acid | 36.0 ug |
| Folate, food | 12.0 ug |
| Folate, DFE | 72.0 ug |
| Choline, total | 25.4 mg |
| Vitamin B-12 | 0.19 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 29.0 ug |
| Retinol | 26.0 ug |
| Carotene, beta | 33.0 ug |
| Carotene, alpha | 7.0 ug |
| Cryptoxanthin, beta | 11.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 126 ug |
| Vitamin E (alpha-tocopherol) | 0.17 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.30 ug |
| Vitamin K (phylloquinone) | 3.7 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 2.6 g |
| SFA 4:0 | 0.10 g |
| SFA 6:0 | 0.05 g |
| SFA 8:0 | 0.03 g |
| SFA 10:0 | 0.06 g |
| SFA 12:0 | 0.06 g |
| SFA 14:0 | 0.34 g |
| SFA 16:0 | 1.4 g |
| SFA 18:0 | 0.54 g |
| Fatty acids, total monounsaturated | 1.9 g |
| MUFA 16:1 | 0.18 g |
| MUFA 18:1 | 1.8 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.80 g |
| PUFA 18:2 | 0.72 g |
| PUFA 18:3 | 0.07 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 39.0 mg |
Amino acid profile (per 100g)
Estimated from Turnover, chicken- or turkey-, and vegetable-filled, reduced fat, frozen — USDA does not publish this profile for Chicken or turkey.
| Tryptophan | 0.16 g |
| Threonine | 0.41 g |
| Isoleucine | 0.47 g |
| Leucine | 0.80 g |
| Lysine | 0.61 g |
| Methionine | 0.23 g |
| Cystine | 0.13 g |
| Phenylalanine | 0.47 g |
| Tyrosine | 0.37 g |
| Valine | 0.53 g |
| Arginine | 0.51 g |
| Histidine | 0.30 g |
| Alanine | 0.45 g |
| Aspartic acid | 0.80 g |
| Glutamic acid | 2.2 g |
| Glycine | 0.38 g |
| Proline | 0.87 g |
| Serine | 0.42 g |
| Hydroxyproline | 0.00 g |
FAQ
Is this dish considered healthy?
It can be part of a balanced diet. Its healthiness depends heavily on the recipe—using whole-grain noodles, lean poultry, and a lighter cheese sauce (e.g., with Greek yogurt or reduced-fat milk) improves its nutritional profile. The provided nutrition is for a standard version.
Can I make it ahead of time?
Yes, it's an excellent make-ahead dish. Assemble it, cover, and refrigerate for up to 24 hours before baking. You may need to add a few extra minutes to the baking time if it's going straight from the fridge to the oven.
What can I substitute for the cheese sauce?
For a lighter version, try a sauce made from blended cottage cheese, a light béchamel with nutritional yeast, or a creamy sauce made from puréed white beans. These alternatives can reduce fat and increase protein or fiber.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.49 kcal/g · 24% calories from protein · 1.1 g fiber · 0.7 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 2.62 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.