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Thursday, May 14, 2015

Recipe: Healthy Cheesy Tuna Pasta Bake

Low Fat Cheesy Tuna Pasta Bake Recipe | healthy, low fat, gluten free, high protein, egg free, nut free, clean eating recipe, lightened up, healthier

Growing up I didn't eat much meat at all - and I definitely didn't eat fish. Why? For no other reason than that I just didn't like it.

Until recently, I ate what was pretty much a vegetarian diet (minus the label because I simply just ate what I liked), however, I've recently begun incorporating more meat into my diet in an effort to bump up my lousy iron absorption rate (thanks to coeliac disease) and thankfully it's worked!

Low Calorie Cheesy Tuna Pasta Bake Recipe | healthy, low fat, gluten free, high protein, egg free, nut free, clean eating recipe, lightened up, healthier

But whilst I was eating more meat, I still hadn't tackled seafood. You see, seafood was always something I straight out refused - but as my taste buds have matured it's something I considered trying. I mean, there was hope for seafood - I'm the girl who can't control her mushroom addiction but once thought mushrooms were the most disgusting food on the planet. 

I wasn't sure which fish to try first so I went to my friends for advice! Kristy (and no, I'm not calling myself my friend here... I'm not that lame) suggested I try tuna first; mixed into something rather than on it's own - so I decided to do exactly that!

Fish4Ever Sustainably Fished Canned Tuna But if I was going to try fish,  I wanted to make sure it was good fish - and when our friends at Organic Door suggested Fish4Ever I knew that was the brand to try! You see, Fish4Ever offer sustainable, ethically sourced tuna, salmon, sardines, herring and mackerel that are both exceptional in taste and quality as well as in health and nutrition. 
Fish4Ever is a world leader in sustainable fishing and has even been rated by Greenpeace Australia as the most sustainable option for the past four years - so how could I go wrong?! Their skipjack tuna is sustainably fished by local fishermen in the pristine waters of the Azores using the traditional pole and line method and then packaged up so you and I can enjoy the deliciousness wherever we are in the world!
Gluten Free Cheesy Tuna Pasta Bake Recipe | healthy, low fat, gluten free, high protein, egg free, nut free, clean eating recipe, lightened up, healthier

What I decided to create with my Sustainably Fished Skipjack Tuna Chunks in Spring Water was a healthier version of a classic recipe; a Healthy Tuna Casserole Recipe! This Healthy Cheesy Tuna Pasta Bake is seriously delicious and we've made it multiple times since first perfecting the recipe. It's the perfect way to try adding fish to your diet if you're like me and have never been a fan. 

The tuna adds a delicious flavour to this pasta bake without being too fishy or overpowering and it's the perfect balance of pasta and creamy cheese sauce. When I asked Jesse to explain the recipe all he said was comfort food and he's totally right! It's warm, it's cheesy, it's delicious and no one would ever guess it's healthy, gluten free or so easy to make!

But let me share the recipe with you! >> 

Healthy Cheesy Tuna Pasta Bake Recipe | healthy, low fat, gluten free, high protein, egg free, nut free, clean eating recipe, lightened up, healthier

Healthy Cheesy Tuna Pasta Bake Recipe serves 2, easily multiplied
low fat, gluten free, high protein, clean eating friendly, egg free, nut free

2 serves of your favourite pasta, cooked according to package instructions and drained (use  gluten free pasta if you want to keep the recipe gluten free!)
4 tbsp (40g) reduced fat cream cheese 
Edited 16/3: add 2-3 tbsp plain greek yogurt after taking your pasta off the heat (to prevent it from curdling) to make it extra creamy!
2 tbsp (20g) parmesan cheese 
1/2 cup milk of your choice 
~1/4 tsp garlic salt
2 tbsp (20g) parmesan cheese, to top
Optional: peas or veggies of your choice to mix through your pasta bake (I love mine with added mushrooms! Just lightly saute them and add them into the mix!)
Optional: fresh parsley, rinsed and chopped, to garnish
  • Preheat your oven to 200C/390F
  • Lightly grease two single serve baking dishes (we used 2x 4.5" baking dishes) or one small baking dish.
  • In a medium saucepan over a medium heat, add your cream cheese, 2 tbsp parmesan cheese and milk.
  • Stir your cheese mixture until your cheeses have melted and the mix is smooth. Season to taste with your garlic salt and additional salt and pepper, if desired. 
  • Add in your drained tuna and cooked pasta (and veggies if using), stirring until your sauce coats all of your tuna and pasta.
  • Pour your pasta mixture into your prepared baking dish, topping with your additional cheese. 
  • Bake for about 15-20 minutes or until your cheese is melted and golden. 
  • Serve immediately or allow to cool and keep in the fridge until ready to reheat and eat later. Your cooked pasta bake will keep for 2 or so days in the fridge.

But tell me, are you a fish fan? 
What's one food you hated as a kid and love now?
For me it's mushrooms, chicken and milk! 

Be sure to leave your comments below,
 otherwise I just look like a rambling idiot talking to myself! ;)

This post was sponsored by Organic Door, however, all opinions and the recipe are completely our own. For further information on our sponsored posts and recipe development projects, please contact Kristy on southerninlaw@gmail.com or see our media page


  1. I love my sustainable tuna and other canned fish like salmon and sardines! So easy for dinner in a snap! Haha!

  2. Awesome Healthy for you and the environment!!

  3. Georgia SacciolottoMay 15, 2015 at 6:28 AM

    I have been looking for a healthy pasta bake recipe for ages. This looks amazing and I bet my kids will love it too!!!

  4. They are definitely handy to have in the pantry!

  5. I'm sure being a cheesy pasta bake it would certainly be a hit with the kids! I have always found kids tend to love anything that's smothered in cheese :P


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