Tuna casserole with vegetables and mushroom sauce, no noodles
Common food
Photo: Wikipedia
A comforting, protein-rich casserole where tender tuna and vegetables are enveloped in a savory mushroom sauce, baked until bubbly. The texture is a satisfying mix of flaky fish, soft vegetables, and a creamy, umami-rich sauce. With over 9 grams of protein per 100g, it's a nutrient-dense meal that feels indulgent without the carb-heavy noodles.
Calorie split: 31% protein · 29% carbs · 40% fat
↓ Full nutrition💚 Why it's loved
People love it for its deep, savory umami flavor from the mushrooms and tuna, and the comforting, creamy texture that feels like a warm hug. It's also a versatile dish that can be adapted with various vegetables like peas, carrots, or broccoli.
⚠️ Watch-outs & how to enjoy it better
The dish can be high in sodium, especially if using canned tuna and pre-made sauces, which may concern those monitoring salt intake. Canned tuna is also a common source of mercury; choosing 'light' tuna and limiting portions to a few times a week can mitigate this. For those with fish or dairy allergies, this dish is unsuitable.
Key benefits
- High in protein for muscle maintenance and satiety
- Good source of B vitamins from tuna and mushrooms
- Contains selenium, an important antioxidant mineral
- Lower in carbohydrates than traditional noodle-based versions
- Provides healthy fats, including omega-3s from tuna
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The classic 'tuna casserole' became a staple in American home cooking in the mid-20th century, heavily promoted by canned tuna and noodle manufacturers as an easy, economical family meal.
Full nutrition (USDA data · scales with serving)
| Water | 76.0 g |
| Energy | 115 kcal |
| Protein | 9.0 g |
| Total lipid (fat) | 5.1 g |
| Carbohydrate, by difference | 8.4 g |
| Fiber, total dietary | 0.90 g |
| Total Sugars | 1.8 g |
| Calcium, Ca | 40.0 mg |
| Iron, Fe | 1.0 mg |
| Magnesium, Mg | 16.0 mg |
| Phosphorus, P | 97.0 mg |
| Potassium, K | 188 mg |
| Sodium, Na | 364 mg |
| Zinc, Zn | 0.51 mg |
| Copper, Cu | 0.10 mg |
| Selenium, Se | 30.0 ug |
| Vitamin C, total ascorbic acid | 3.2 mg |
| Thiamin | 0.08 mg |
| Riboflavin | 0.14 mg |
| Niacin | 4.6 mg |
| Vitamin B-6 | 0.16 mg |
| Folate, total | 13.0 ug |
| Folic acid | 3.0 ug |
| Folate, food | 9.0 ug |
| Folate, DFE | 15.0 ug |
| Choline, total | 20.1 mg |
| Vitamin B-12 | 0.99 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 37.0 ug |
| Retinol | 36.0 ug |
| Carotene, beta | 15.0 ug |
| Carotene, alpha | 1.0 ug |
| Cryptoxanthin, beta | 1.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 17.0 ug |
| Vitamin E (alpha-tocopherol) | 0.31 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.60 ug |
| Vitamin K (phylloquinone) | 7.3 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 2.0 g |
| SFA 4:0 | 0.07 g |
| SFA 6:0 | 0.05 g |
| SFA 8:0 | 0.03 g |
| SFA 10:0 | 0.07 g |
| SFA 12:0 | 0.08 g |
| SFA 14:0 | 0.25 g |
| SFA 16:0 | 0.99 g |
| SFA 18:0 | 0.37 g |
| Fatty acids, total monounsaturated | 1.1 g |
| MUFA 16:1 | 0.04 g |
| MUFA 18:1 | 0.97 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.3 g |
| PUFA 18:2 | 1.0 g |
| PUFA 18:3 | 0.13 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.01 g |
| PUFA 20:5 n-3 (EPA) | 0.01 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.07 g |
| Cholesterol | 21.0 mg |
FAQ
Is tuna casserole without noodles still a complete meal?
Yes, it can be. The tuna provides protein, the mushroom sauce and vegetables offer vitamins and minerals, and the fat from the sauce and fish contributes to satiety. It's a balanced, low-carb main dish.
How can I make it healthier?
Use low-sodium canned tuna, make the sauce with low-fat milk or a broth base, and load it with extra vegetables like spinach, zucchini, or asparagus to boost fiber and nutrient content.
What's a good substitute for the mushroom sauce?
A simple cheese sauce (béchamel with cheddar) is classic. For a lighter option, try a sauce made from blended silken tofu and nutritional yeast, or a creamy tomato-based sauce.
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 1.15 kcal/g · 31% calories from protein · 0.9 g fiber · 1.8 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: 1.94 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.