Light Tuna Pasta Bake

Tuna pasta bake is classic British comfort food that most people assume is off-limits on a cut. The traditional version uses cream or béchamel sauce, which pushes the calories up. This version builds the sauce from Greek yoghurt, mustard, and a small amount of reduced-fat cheese — all the comfort, far fewer calories.

Ingredients

• 2 x 145g tins tuna in spring water, drained
• 200g wholewheat penne (dry weight)
• 1 x 198g tin sweetcorn, drained
• 200g fat-free Greek yoghurt
• 2 tsp Dijon mustard
• 50g reduced-fat cheddar, grated
• 1 tsp garlic granules
• 1 tsp dried mixed herbs
• Salt and black pepper

Method

1. Preheat oven to 190°C.
2. Cook the pasta according to packet instructions until just al dente. Drain, reserving 100ml of pasta water.
3. Mix together the Greek yoghurt, Dijon mustard, garlic granules, herbs, salt, and pepper. Add the pasta water to loosen.
4. Combine the cooked pasta, tuna, sweetcorn, and sauce in a large baking dish. Stir well.
5. Top with grated cheddar.
6. Bake for 20–25 minutes until golden and bubbling.

Nutrition Notes

Greek yoghurt creates a creamy sauce with a fraction of the fat compared to béchamel. Two tins of tuna deliver around 55g of protein for the whole dish, giving each serving a solid 40g without any chicken or red meat.