Last Updated on December 2, 2024 by Arif Chowdhury

Imagine a cozy evening where the aroma of a delicious meal fills your home, inviting everyone to gather around the dinner table.

Now, picture that meal being not just comforting but also a guilt-free delight. Enter the Tuna, Mashed Potato and Gnocchi Bake—a scrumptious combination of creamy goodness, hearty textures, and nutritious ingredients.

This dish is not only a feast for the senses but also a fantastic option for those looking to keep their weight in check without sacrificing flavor.

The Allure of Gnocchi

Gnocchi, those delightful little dumplings, often steal the show in Italian cuisine. Traditionally made from potatoes, flour, and eggs, they offer a pillowy texture that pairs wonderfully with various fillings and sauces.

Not only are they delicious, but they also pack a nutritional punch. Did you know that one cup of cooked gnocchi contains about 200 calories and provides a good source of carbohydrates for energy?

In our baked dish, gnocchi serves as the star ingredient, working harmoniously with tuna, a lean protein, and mashed potatoes, which add creaminess without the heaviness of traditional cream sauces.

Why Tuna?

Tuna is an incredible source of lean protein, making it a perfect addition to any weight loss recipe. Just a 3-ounce serving of canned tuna contains about 22 grams of protein and only 100 calories.

This means you can enjoy a hearty meal that keeps you satisfied without piling on the calories. Plus, tuna is rich in omega-3 fatty acids, which are known to support heart health.

The Creamy Spinach Sauce

To elevate our dish, we’ll create a cheesy cream sauce, infused with fresh spinach. Spinach is a nutritional powerhouse, loaded with vitamins A, C, and K, along with iron and calcium.

In fact, just one cup of cooked spinach contains over 20% of your daily iron needs, making it an excellent addition for energy and overall health.

Recipe: Tuna, Mashed Potato and Gnocchi Bake

Now that we’ve set the stage, let’s dive into the recipe! This dish is not only simple to prepare but also perfect for meal prep. Gather your loved ones, and let’s get started.

Ingredients

For the Gnocchi and Bake:

• 1 pound (450g) gnocchi (store-bought or homemade)
• 1 can (15 oz/425g) tuna in water, drained and flaked
• 2 cups fresh spinach, chopped (or frozen, thawed)
• 2 cups mashed potatoes (homemade or store-bought)
• 1 cup shredded cheese (cheddar or mozzarella works well)
• Salt and pepper to taste

For the Cheesy Cream Sauce:

• 2 tablespoons olive oil
• 2 tablespoons all-purpose flour
• 2 cups low-fat milk
• 1 cup shredded cheese (cheddar or mozzarella)
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• Salt and pepper to taste

Instructions

1. Preheat Your Oven: Preheat your oven to 375°F (190°C).
2. Cook the Gnocchi: In a large pot of salted boiling water, cook the gnocchi according to package instructions. Once they float to the top (usually within 2-3 minutes), they’re done! Drain and set aside.
3. Prepare the Cheesy Cream Sauce:
   • In a medium saucepan, heat the olive oil over medium heat.
   • Whisk in the flour and cook for about 1 minute, stirring continuously to avoid lumps.
   • Gradually add the milk, continuing to whisk until the mixture thickens (about 5-7 minutes).
   • Stir in the garlic powder, onion powder, and salt and pepper. Finally, add the shredded cheese until melted and smooth.
4. Combine the Ingredients:
   • In a large mixing bowl, combine the cooked gnocchi, flaked tuna, chopped spinach, and half of the cheese sauce. Mix gently until everything is well coated.
5. Layer the Bake:
   • In a greased baking dish, spread half of the mashed potatoes to create a base layer.
   • Add the gnocchi and tuna mixture on top.
   • Spread the remaining mashed potatoes over the top.
   • Pour the remaining cheese sauce over everything, spreading evenly. Sprinkle with any extra cheese if desired.
6. Bake:
   • Cover the dish with aluminum foil and bake for 25 minutes.
   • Remove the foil and bake for an additional 15-20 minutes, or until the top is golden and bubbly.
7. Serve and Enjoy:
   • Let it cool for a few minutes before serving. This dish pairs beautifully with a fresh salad or steamed veggies for a complete meal.

Nutritional Benefits

This Tuna, Mashed Potato and Gnocchi Bake is more than just a comforting dish; it’s packed with nutrients. The combination of protein from the tuna and carbohydrates from the gnocchi provides lasting energy, while the spinach adds essential vitamins.

Plus, the creamy sauce, while indulgent, uses low-fat milk and a reasonable amount of cheese to keep the calorie count in check.

Variations to Consider

One of the best parts about this recipe is its versatility. Here are a few ideas to mix things up:

• Add Vegetables: Incorporate other vegetables such as peas, bell peppers, or zucchini for extra nutrients and flavor.
• Spice It Up: Add a pinch of red pepper flakes or some chopped jalapeños to the sauce for a spicy kick.
• Change the Protein: Swap out tuna for shredded chicken or even chickpeas for a vegetarian option.

Meal Prep and Storage

This dish is perfect for meal prep! You can prepare it ahead of time and store it in the refrigerator for up to three days.

Simply reheat in the oven or microwave before serving. You can also freeze individual portions for a quick meal on busy days; just ensure it’s well-covered to prevent freezer burn.

Conclusion

Creating a delicious yet healthy meal doesn’t have to be complicated or time-consuming. The Tuna, Mashed Potato and Gnocchi Bake is a testament to that!

With its blend of flavors, textures, and nutrients, this dish promises to satisfy your cravings while helping you stay on track with your health goals.

So, roll up your sleeves, gather your ingredients, and treat yourself to this delightful dish that’s sure to become a favorite in your household. Happy cooking!