Chef's High-Protein Tuna Casserole Cuts Carbs Without Losing Flavor

A trained chef with a background in firefighting and skydiving has shared his take on a classic comfort dish. Chef Martin LeMay's Healthy Tuna Casserole cuts calories without sacrificing flavour. The recipe replaces traditional ingredients with smarter alternatives to boost protein and reduce carbs.

LeMay's version serves four and starts with 25 oz of canned tuna in water—a choice that trims around 80 calories per portion compared to oil-packed tuna. The dish also includes 4 cups of egg noodles and 3 cups of seafood or vegetable broth, ensuring a rich base without excess fat.

The chef's secret for a smooth, creamy sauce lies in a roux made with chicken stock and cream cheese. He recommends seasoning the tuna, pasta, and sauce separately before mixing them together. This step guarantees balanced flavours throughout the dish. For the topping, crushed pork rinds replace breadcrumbs, adding extra protein while slashing carbs. Each serving delivers 529 calories, 51g of protein, 54g of carbohydrates, and just 10g of fat. The tweaks keep the meal hearty but lighter than traditional recipes.

The Healthy Tuna Casserole offers a high-protein, lower-carb twist on a family favourite. By swapping a few key ingredients, LeMay's recipe maintains the dish's comforting texture and taste. The final result is a meal that fits into a balanced diet without compromising on satisfaction.