Today, we’re preparing a Healthy Baked Tuna Potato Casserole—a light yet satisfying dish that uses no oil, no frying, and is packed with protein, fiber, and flavor. Perfect for health-conscious eaters and families alike, this recipe is simple to make, incredibly filling, and wonderfully comforting.
Made with layers of thinly sliced potatoes, sautéed onions, flaky tuna, and a creamy yogurt-egg sauce, this casserole is baked to golden perfection. It’s the kind of dish that nourishes your body while delighting your taste buds. Let’s dive into how to create this wholesome meal.
Cooking Time
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Preparation Time: 20 minutes
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Cooking Time: 55 minutes
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Total Time: 1 hour 15 minutes
Ingredients
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1000 grams (1 kg) potatoes, peeled and thinly sliced
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1 teaspoon salt (4 grams), divided
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1/2 teaspoon black pepper
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1/2 teaspoon red pepper powder
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1/2 teaspoon garlic powder
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1/4 teaspoon soot pepper (or use smoked paprika or chili flakes)
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4 eggs
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2 tablespoons yogurt (50 grams)
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1 tablespoon flour (25 grams)
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5–6 sprigs of fresh parsley, finely chopped
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2 medium onions, thinly sliced
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320 grams canned tuna, drained
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Baking paper for lining
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Optional: extra herbs or lemon slices for garnish
Step-by-Step Cooking Directions
Step 1: Prepare the Potatoes
Start by peeling and thinly slicing 1 kg of potatoes. Cut them into uniform slices for even baking. No oil is used in this recipe, making it ultra-light and healthy.
Step 2: Season the Potatoes
Sprinkle 1 teaspoon (4 grams) of salt over the sliced potatoes, followed by black pepper, red pepper powder, garlic powder, and soot pepper. Toss the slices lightly to coat them with seasoning.
Step 3: Bake the Potato Slices
Line a baking tray with parchment paper to prevent sticking. Arrange the seasoned potato slices evenly and bake at 200°C (390°F) for 25–30 minutes until they are tender and lightly golden. Keep an eye on them to avoid burning.
Step 4: Prepare the Sauce
While the potatoes are baking, prepare the creamy sauce. In a bowl, whisk together 4 eggs, 2 tablespoons (50 grams) of yogurt, 1 tablespoon (25 grams) of flour, and 1 teaspoon (4 grams) of salt. Add the chopped parsley and mix until smooth.
Step 5: Sauté the Onions (Optional)
If desired, briefly soften the onions in a dry pan or microwave to enhance their sweetness. Since this is a no-oil recipe, we’re keeping it simple and healthy.
Step 6: Layer the Casserole
Once the potatoes are baked, start layering. In a large baking dish:
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Arrange half of the baked potato slices on the bottom.
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Evenly distribute the sliced onions over the potatoes.
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Add the drained tuna on top.
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Layer the remaining potato slices over the tuna.
Step 7: Pour the Sauce
Pour the prepared yogurt-egg sauce evenly over the layered casserole. Tap the baking dish lightly to help the sauce settle between the layers.
Step 8: Bake Again
Return the dish to the oven and bake at 200°C (390°F) for another 25 minutes, or until the top is golden and the sauce has set.
Step 9: Serve
Let it rest for 5–10 minutes before slicing. Garnish with fresh herbs if desired. Serve warm and enjoy!
Nutritional Information (Per Serving, Approximate for 6 portions)
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Calories: 280–320
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Protein: 22 g
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Carbohydrates: 25–30 g
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Fats: 10–12 g (from eggs and tuna)
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Fiber: 4–5 g
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Cholesterol: 180 mg
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Sugar: 2 g
The Origins and Popularity of the Recipe
While this dish isn’t a traditional recipe in any one cuisine, it draws inspiration from classic European-style casseroles and Mediterranean diets. By removing oil and using wholesome ingredients like tuna, eggs, and yogurt, this recipe is part of a modern movement toward clean, light, and heart-healthy meals. It’s the type of comfort food that feels indulgent yet supports your wellness goals—making it increasingly popular among home cooks and YouTube food creators.
Reasons Why You’ll Love the Recipe
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No oil or frying – perfect for light and healthy eating
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High in protein and fiber – keeps you full and energized
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Uses simple, everyday ingredients
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Budget-friendly and family-approved
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Freezer-friendly for future meals
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Great for meal prep, dinner, or even brunch
Health Benefits
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Potatoes are rich in potassium, fiber, and complex carbs
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Tuna provides lean protein and essential omega-3 fatty acids
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Eggs are a complete protein source with vitamins A, D, and B12
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Parsley adds antioxidants and supports digestion
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Yogurt offers probiotics and calcium
Serving Suggestions
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Serve with a side of green salad or steamed broccoli
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Add a wedge of lemon for a fresh kick
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Top with a spoonful of low-fat Greek yogurt or tzatziki
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Pair with a whole grain toast for a more filling meal
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Drizzle with hot sauce or chili flakes for spice lovers
Common Mistakes to Avoid
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Cutting potatoes too thick: They won’t bake evenly
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Skipping parchment paper: Potatoes may stick to the pan
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Overbaking the second time: This can dry out the eggs
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Using too much salt in the sauce: Keep it balanced with the seasoning on the potatoes
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Not draining tuna well: Excess moisture can affect the casserole’s texture
Pairing Recommendations
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Beverage: Iced green tea, lemon water, or a light white wine
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Soup: Pair with lentil soup or a light tomato soup
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Bread: Serve with pita, crusty sourdough, or multi-grain rolls
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Dessert: Follow up with a fruit salad or yogurt parfait
Cooking Tips
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Use a mandoline slicer for uniformly thin potato slices
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Feel free to substitute tuna with cooked shredded chicken or flaked salmon
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Add grated carrots or zucchini to the onion layer for extra veggies
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Mix in a touch of cumin or oregano for a Mediterranean twist
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Let the casserole rest before slicing so it holds its shape better
Similar Recipes to Try
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Tuna & Potato Patties (oven-baked)
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Crustless Tuna Quiche
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Eggplant and Tuna Bake
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Zucchini and Potato Casserole
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Baked Frittata with Vegetables
Variations to Try
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Spicy: Add chili flakes or chopped jalapeños to the sauce
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Cheesy: Sprinkle some grated low-fat cheese on top before baking
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Vegetarian: Replace tuna with cooked lentils or sautéed mushrooms
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Herby: Add fresh thyme or basil for a flavor boost
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Mediterranean: Include olives, capers, or sun-dried tomatoes
Ingredient Spotlight: Canned Tuna
Canned tuna is a pantry hero. It’s affordable, shelf-stable, and packed with lean protein and omega-3s. Draining it well is key in this recipe to keep the casserole from becoming soggy. Look for sustainably caught tuna packed in water for the healthiest option.
Conclusion
This Healthy Baked Tuna Potato Casserole is the definition of easy, wholesome comfort food. No frying, no oil, just honest ingredients baked into a golden, creamy casserole that satisfies every craving while keeping your diet in check. Whether you’re feeding a family or meal-prepping for the week, this recipe has everything you need. Thank you for being here—your kind comments and support mean the world. Don’t forget to subscribe, leave a comment, and try this healthy delight in your own kitchen.
Frequently Asked Questions (FAQ)
1. Can I make this casserole ahead of time?
Yes! Assemble the layers and refrigerate up to 24 hours before baking. Or bake and reheat before serving.
2. Can I freeze leftovers?
Absolutely. Slice into portions, wrap, and freeze for up to 2 months. Reheat in the oven or microwave.
3. What can I substitute for tuna?
Shredded chicken, salmon, or even cooked lentils work great.
4. Is this recipe gluten-free?
Use a gluten-free flour or cornstarch instead of regular flour in the sauce.
5. Can I use sweet potatoes instead?
Yes, but slice them thinly and adjust baking time slightly as they take longer to soften.
6. Can I add cheese?
Yes. A sprinkle of mozzarella or parmesan before the second bake adds richness.
7. How do I know when it’s fully cooked?
The top should be golden and firm to the touch. A toothpick inserted should come out clean.
8. Do I need to pre-cook the onions?
Not required, but sautéing can reduce their sharpness and enhance sweetness.
9. Can I use Greek yogurt in the sauce?
Yes! It adds extra creaminess and protein.
10. What’s the best way to serve it?
With a crisp side salad, a dollop of yogurt, and some crusty bread.