Last Updated on November 22, 2024 by Arif Chowdhury

When the weather turns chilly or you just need a warm hug in a bowl, there’s nothing quite like a comforting casserole.

Our Tuna and Broccoli Casserole is not only delicious but also packed with nutrients, making it a fantastic option for those looking to enjoy a meal that aligns with their weight loss goals.

With its creamy cheese sauce, tender broccoli, and the satisfying crunch of breadcrumbs, this dish is sure to please the whole family!

Why Casseroles Are a Great Choice

Casseroles are the ultimate convenience food. They can be made ahead of time, stored in the fridge or freezer, and reheated for busy weeknight dinners. Plus, they often create minimal cleanup, which is always a win in my book!

Did you know that more than 50% of American households regularly incorporate casseroles into their meal planning?

It’s no surprise, considering how versatile and hearty they can be. Whether it’s a classic green bean casserole at Thanksgiving or a comforting chicken and rice dish during the week, casseroles have a special place in our hearts—and our kitchens.

Nutritional Benefits of Tuna and Broccoli

Tuna: A Powerhouse of Nutrition

Tuna is not just a pantry staple; it’s also loaded with nutrients. A 3-ounce serving of canned tuna contains approximately 20 grams of protein and is rich in omega-3 fatty acids, which are beneficial for heart health.

Additionally, it’s low in calories, making it a great option for weight loss.

Broccoli: The Superfood

Broccoli is often hailed as a superfood, and for good reason! A cup of cooked broccoli has about 55 calories, yet it provides a wealth of vitamins and minerals.

It’s an excellent source of vitamin C, vitamin K, and fiber, which can help keep you feeling full and satisfied. Plus, its vibrant green color means it’s packed with antioxidants that help reduce inflammation.

Ingredients: What You’ll Need

To whip up this delightful Tuna and Broccoli Casserole, you’ll need the following ingredients:

For the Casserole:

• 2 cans (5 ounces each) of tuna, drained
• 2 cups of fresh or frozen broccoli florets
• 1 can (10.5 ounces) of cream of mushroom soup (or a low-fat version for fewer calories)
• 1 cup of low-fat milk
• 1 cup of shredded cheddar cheese (or a cheese of your choice)
• 1 cup of cooked brown rice or whole wheat pasta (optional, but adds heartiness)
• 1 teaspoon of garlic powder
• 1 teaspoon of onion powder
• Salt and pepper to taste

For the Topping:

• 1 cup of whole wheat breadcrumbs
• 2 tablespoons of melted butter (or a healthy alternative)
• 1 teaspoon of dried parsley (for garnish)

Step-by-Step Instructions

Now that we’ve gathered all our ingredients, let’s dive into the preparation of this delicious casserole!

Step 1: Preheat the Oven

Preheat your oven to 350°F (175°C). This ensures that your casserole cooks evenly and gets that lovely golden top.

Step 2: Prepare the Broccoli

If you’re using fresh broccoli, steam it until tender yet still bright green, about 3-5 minutes. If using frozen, simply thaw and drain excess water. Set aside.

Step 3: Mix the Base

In a large mixing bowl, combine the drained tuna, steamed broccoli, cream of mushroom soup, milk, half of the cheese, garlic powder, onion powder, salt, and pepper. If you’re using brown rice or pasta, stir it in at this stage. Mix well until everything is evenly coated.

Step 4: Transfer to a Baking Dish

Pour the tuna and broccoli mixture into a greased 9×13-inch baking dish. Make sure to spread it out evenly for uniform cooking.

Step 5: Add the Topping

In a small bowl, combine the whole wheat breadcrumbs, melted butter, and dried parsley. Sprinkle this mixture evenly over the casserole. This will create a delightful crunch on top!

Step 6: Bake

Place the casserole in the preheated oven and bake for 25-30 minutes or until the top is golden brown and the casserole is bubbling.

Step 7: Serve and Enjoy

Once done, let the casserole sit for a few minutes before serving. This will allow it to set slightly, making it easier to portion out. Serve warm and enjoy this creamy, comforting dish that’s sure to become a family favorite!

Storage and Reheating Tips

If you have leftovers (which is unlikely, but just in case!), you can store them in an airtight container in the refrigerator for up to 3-4 days. To reheat, simply place the desired portion in the microwave or oven until heated through.

For longer storage, this casserole freezes beautifully! Just ensure it’s cooled completely, then wrap it tightly in plastic wrap and foil before placing it in the freezer.

It will keep for up to 3 months. When you’re ready to enjoy it again, thaw it in the fridge overnight and reheat as mentioned above.

Meal Prep Made Easy

One of the greatest aspects of the Tuna and Broccoli Casserole is its meal prep potential. You can make a larger batch and divide it into individual portions for quick lunches or dinners throughout the week.

This not only saves time but also helps in sticking to your healthy eating goals.

Why This Casserole Works for Weight Loss

Casseroles often get a bad rap for being heavy or overly rich, but our Tuna and Broccoli Casserole offers a lighter alternative without sacrificing flavor.

By using low-fat ingredients and incorporating veggies, we create a dish that’s satisfying and nourishing.

Portion Control

Casseroles can easily be portioned, allowing you to control your serving size. Keeping track of portions is essential for weight loss, and with this recipe, you can enjoy a hearty meal without going overboard.

Packed with Protein

With over 20 grams of protein per serving, this casserole will keep you feeling full for longer, reducing the likelihood of snacking on unhealthy options later.

A Dish Worth Making

The Tuna and Broccoli Casserole is more than just a meal; it’s a comforting experience that brings family and friends together.

Whether you’re looking to shed a few pounds or simply want a wholesome dinner that tastes great, this casserole checks all the boxes. Its simplicity, delicious flavors, and nutritional benefits make it a fantastic addition to your weekly meal rotation.

So gather your ingredients, preheat that oven, and treat yourself to a dish that’s sure to warm your heart and your belly!