Light Tuna Casserole

Light Tuna Casserole

Submitted By: Margo Plachetka

Prep Time: 15 mins
Cooking Time: 30 mins
Servings: 2


  • 1 cup unsweetened almond milk (2 condiments)
  • 4 wedges of low fat Laughing Cow Garlic and herb cheese (2 healthy fats)
  • 1 cup low fat sharp shredded cheddar cheese (1 lean)
  • 1 tablespoon chives
  • ¼ teaspoon cayenne pepper (less than 1 seasoning)
  • 1 5-ounce can drained tuna packed in water (less than 1 lean, you can have 7 ounces, but tuna doesn’t come in the 7 ounce cans anymore!)
  • 2 cups cooked spaghetti squash (4 greens)
  • Salt & pepper to taste


To make sauce: Heat almond milk, add cheeses and stir until they melt and sauce thickens up. Add rest of ingredients reserving some of the cheddar cheese to sprinkle on top. Spread in a casserole dish, sprinkle cheese on top and bake for 30 minutes at 350 or until nice and hot. Serves 2 to 4 depending on what you can eat! (based on 2 servings, each serving is: a little less than 1 lean, depends on your size tuna, 1 healthy fat, 2 greens, and 1 ½ condiment)

Medifast Info per serving:
1 lean | 1 healthy fat | 2 greens | 1 condiment

{ 29 comments… read them below or add one }

Katie October 23, 2012 at 3:57 pm

Omg this was really good! First time having squash and it was amazing. I am excited to use the spaghetti squash again.


Bev October 26, 2012 at 11:46 am

I made this last night for my lean and green. It is outstanding. Made two meals. I had some trouble finding the Laughing Cow Lite Garlic and Herb so I substituted with Laughing Cow Lite Queso Fresco & Chipotle. OH my is it good. Been on Medifast for 23 days and have lost 11 pounds. So glad I found this site as I was having trouble with lean and green meals. I will definitely be back to search for more recipres.


EdieAnne January 1, 2013 at 10:33 am

I would love to try this, my husband is allergic to spaghetti squash, what could be substituted?


Loo January 11, 2013 at 8:56 pm

shredded zucchini


Peggy Cole January 18, 2013 at 9:19 pm

Allergic to Spaghetti Squash? Not a problem use Shiritaki Noodles…They are great for mock pasta salad or mock spaghetti


Shannon January 12, 2013 at 8:58 pm

This was RIDICULOUSLY GOOD!! Absolutely fantastic and such a nice change!!


Rhianna January 13, 2013 at 12:40 am

What low-fat cheese have you found? Can’t find one with only 1-1.5 g of fat/oz to qualify in the leaner category.


ColleenThomas January 14, 2013 at 9:33 am

Trader Joes- has a non-fat cheddar cheese-in the deli aisle.


Rhianna January 27, 2013 at 7:55 am

Thanks Colleen but I’m looking for low-fat instead of no-fat. Nonfat products have higher carb counts.


ColleenThomas January 27, 2013 at 10:17 am

I have found low-fat cheese at Sunflower market also.


ColleenThomas January 14, 2013 at 9:34 am

Trader Joes has a great non-fat cheddar cheese it comes in asmall block.


thatgaljill March 16, 2013 at 8:21 pm

I bet this would also be amazing with Miracle or Shirataki noodles!


ropinracin August 8, 2013 at 2:10 pm

If you use Shirataki noodles in place of the spaghetti squash, do you need to add another green?


Faith March 19, 2013 at 7:41 pm

I’m confused. I thought we weren’t permitted to have cheeses and milk, especially in such a large quantity


Tabatha Ramilo March 22, 2013 at 3:28 pm

we can have them as our healthy fats 🙂


Anne April 2, 2013 at 4:54 pm

Ask your coach for the “meatless options” sheet. Cheese is one of the options for your lean. Milk isn’t allowed but it’s unsweetened almond milk, not cow’s milk. 1/2 cup of the Blue Diamond brand or 1 cup of the Silk brand is one condiment.


MBrannan April 5, 2013 at 12:04 pm

This is so crazy good – Margo your recipes are incredibly Great – Thank you – You are a life saver


Anne April 6, 2013 at 8:55 am

I made this the other night. You might want to weigh your tuna before you make this. The 5 oz can of tuna I opened was actually more like 3.5 oz after all the water was removed. So 2 cans (assuming my results are standard) would give you the necessary 7 oz of tuna.


danell May 4, 2013 at 9:22 am

Forgive me but I’m confused. While this looks yummy and I’m excited to try, it has items that are not listed in the “Leanest, Leaner, Lean” charts and it has 2 Leans; the tuna and the cheddar. Will someone please explain?


Jessica Murphy July 10, 2013 at 1:48 pm

Hi Danell,

“Tuna (canned in water)” is listed on the Leanest chart. You can actually have 7oz of canned tuna. Tuna is sold in 5oz cans however it mostly consists of the water. Once drained, it’s usually between 2 and 3 oz of canned tuna.

This recipe does have 2 leans which is why it yield 2 servings/meals. Make it and have half for dinner and the other half for lunch tomorrow 🙂


rugersmom May 7, 2013 at 4:42 pm

I loved this recipe! I love tuna casserole and it’s better than any tuna casserole I’ve ever made before.Also, I’ve never had spaghetti squach ,I will be incorporating it into other recipes!


Debbie October 3, 2013 at 2:14 pm

How do you make the spaghetti squash?

Thank you!


Kris November 14, 2013 at 1:25 pm

Does anyone know how many calories are in a serving for this recipe??


Sally March 25, 2014 at 12:52 pm

This recipe is my favorite. I make it all the time. To cook the squash, I cut the spaghetti squash in half lengthwise. Then I cover both halves in saran wrap and microwave both together for 15 minutes. My microwave is pretty high powered. The squash turns out perfectly every time.


Jackie June 3, 2014 at 2:40 am

How do I track this in my fitness pal app?


retiree12 June 9, 2014 at 10:32 am

I just made this, and after licking the spoon, I’m convinced it will be delicious. The only problem is that I’ve looked at several grocery stores for low fat cheddar cheese with 1.5 oz fat or less. The best I could find was the Weight Watcher’s brand with 2.5 grams unsaturated fat. I’ve tried the fat free cheddar, but it doesn’t melt. I live in the Midwest, so we don’t have the stores referred to above .

I’d appreciate any ideas.



Hope June 9, 2014 at 10:30 pm

Where do I find spaghetti squash and Shirataki noodles?


KELLIE KRAVITZ February 10, 2015 at 4:14 pm

I want to make this recipe however I am unsure how to measure out what would be an appropriate serving size?

And how much does this make? Would it be enough for two people or I would need to double the recipe?


Suzanne May 23, 2015 at 11:10 am

This sounds really good. I haven’t had tuna casserole in ages, and I love the idea of making it with spaghetti squash.


Leave a Comment

Previous post:

Next post: