Creamy Tuna Pasta Bake That Feeds Six for $2.39 a Serving
A creamy tuna pasta bake with whole wheat penne, peas, and a from-scratch sauce that feeds six for $2.39 a serving, mostly from pantry and freezer staples.
Ingredients
| flaked light tuna in water, drained | 3 cans (170 g each) |
| whole wheat penne | 375 g |
| frozen green peas (about 500 ml) | 300 g |
| 2% milk | 625 ml |
| medium cheddar, grated and divided | 150 g |
| yellow onion, finely diced | 1 medium |
| unsalted butter | 45 ml (43 g) |
| whole wheat flour | 45 ml (25 g) |
| Dijon mustard or 2 ml dry mustard (optional) | 5 ml |
| salt and plenty of black pepper | To taste |
Steps
- 1Heat the oven and boil the pasta. Set the oven to 200°C, then boil the penne in salted water for 2 minutes less than the package says and drain it, since it finishes cooking in the oven.
- 2Soften the onion. While the pasta boils, melt the butter in a large pot over medium heat and cook the onion for 4 to 5 minutes until soft.
- 3Build the sauce. Stir in the flour and cook for 1 minute, then gradually whisk in the milk and simmer, whisking often, for 3 to 4 minutes until it coats a spoon.
- 4Season off the heat. Take the pot off the burner and stir in two-thirds of the cheddar, the mustard if using, a pinch of salt, and plenty of black pepper.
- 5Fold everything together. Add the drained pasta, the tuna, and the frozen peas straight from the bag, breaking the tuna into chunks without mashing it.
- 6Bake until bubbling. Scrape it into a 23 x 33 cm baking dish, scatter the rest of the cheddar on top, and bake for 18 to 20 minutes until golden at the edges.
- 7Let it rest. Give it 5 minutes on the counter so the sauce settles and the first scoop holds together.
About 35 grams of protein per serving from three cans of light tuna, which Health Canada considers relatively low in mercury. Whole wheat penne and peas add fibre.
The weeknight casserole your grandmother made had the right idea all along. This version keeps the comfort and rebuilds the rest with whole wheat penne, a simple homemade sauce, three cans of tuna, and a bag of frozen peas.
This tuna pasta bake feeds six for about $14 in total, or $2.39 a serving at Food Basics prices, and almost everything in it can live in your pantry or freezer until you need it. Each serving brings roughly 35 grams of protein, and the whole wheat pasta and peas add fibre that the boxed version of this dinner never had.
How do you make the creamy sauce from scratch?
The creamy sauce is the only part that asks anything of you, and it is really just whisking milk into buttery flour until it thickens. It takes about four minutes, makes the kitchen smell like something good is happening, and lets you control the salt instead of letting a seasoning packet decide for you.
Do not skip undercooking the pasta, because whole wheat penne that goes in fully cooked comes out soft, and the slight chew is half the pleasure here. The peas go in frozen, with no thawing, and come out perfectly sweet.
Why use light tuna instead of albacore?
Three cans of light tuna spread real protein across six servings for under five dollars. Health Canada notes that canned light tuna, made from species such as skipjack and yellowfin, is relatively low in mercury, which is why its consumption advice for canned albacore does not apply to it.
That makes this tuna pasta bake an easy one to keep in the regular rotation, and light tuna also tends to cost less than albacore. It adds a modest amount of omega-3 fats as well, though fattier fish such as salmon carry considerably more.
What makes this a cheap high-protein dinner?
This is the dinner for the night when the fridge looks hopeless, because every ingredient except the onion and milk lives in your pantry or freezer. At about $2.39 a serving with roughly 35 grams of protein, it is a cheap high-protein dinner that also beats the boxed version on fibre, thanks to the whole wheat penne and a generous bag of peas.
If you like cooking this way, our one-pot pasta e fagioli is built for the same empty-fridge nights, and egg fried rice from pantry staples comes together in 25 minutes. For a budget dinner that leans on lentils instead of fish, try the lentil cottage pie that costs about two dollars a serving.
How long do the leftovers keep?
Leftovers keep in the fridge for 3 to 4 days, the window Health Canada gives for cooked dishes with meat or fish, and a splash of milk before reheating brings the sauce back to life. Reheat each portion until it is steaming hot all the way through, to 74°C.
If your crew likes a crunchy top, a handful of crushed crackers or breadcrumbs over the cheese before baking is a nice touch, and a dash of hot sauce at the table wakes the whole thing up. For a lighter soup night later in the week, our homemade chicken noodle soup comes in under three dollars a bowl.
Frequently asked questions
Can you make it ahead of time?
You can assemble this tuna pasta bake up to a day ahead, cover it, and refrigerate it before baking. Add 10 to 15 minutes to the baking time because it goes into the oven cold, and check that the centre is steaming hot. A splash of milk over the top before baking keeps the pasta from drying out.
Can you use canned salmon instead of tuna?
Canned salmon works well and adds more omega-3 fats, though it usually costs a little more and has a stronger flavour. Drain it, remove any large bones if you prefer, and fold in about the same weight of fish. Everything else in the recipe stays the same, including the baking time and the cheese on top.
Can you freeze a tuna casserole?
You can freeze it in portions for 2 to 3 months, though the sauce may turn slightly grainy as it thaws. Thaw it overnight in the fridge, add a splash of milk, and reheat until it is steaming hot all the way through. The peas and whole wheat penne both hold up well in the freezer.
Your next step
If you are trying to build more cheap, high-protein dinners like this one into your week, a registered dietitian can help you plan around your budget and your family's tastes. The Medimap Health Hub has more budget-friendly recipes, and you can find a dietitian near you.
Disclaimer: This article is for general information only and is not medical advice. It does not replace a conversation with a doctor or other qualified health professional who knows your history. If you think you are having a medical emergency, call 911 or go to the nearest emergency department.