Healthy Tuna Mornay Bake
Posted December 2025
This ultimate healthy tuna bake is creamy-comfort vibes without the heavy calories: a rich tomato-basil “mornay-style” sauce folded through chickpea pasta and tuna, finished with a golden parmesan top. It’s a high-protein, family-friendly dinner that lands around ~500 cals per serve, and it pairs perfectly with a chilled BE on the side for the easiest, feel-good meal prep win.
Serves 4
Ingredients:
- 1 tin of tuna (185 g), drained
- 500 g passata
- 1 chicken stock cube
- 250 g chickpea pasta
- 1 red onion, finely diced
- 1 red capsicum, finely diced
- 2 tbsp sun-dried tomatoes
- Handful of fresh basil
- 2 tsp crushed garlic
- Parmesan cheese, for grating
- Salt, pepper, and a drizzle of olive oil
Method:
- Preheat the oven to 180°C fan-forced.
- Dice the vegetables finely. Sweat the onion and capsicum in a deep pan or cast iron skillet with a pinch of salt and pepper for ~10 minutes, until golden and fragrant, and any excess water has evaporated.
- Meanwhile, cook the pasta in salted boiling water, removing it 2 minutes before the packet instructions for al dente texture.
- Mash together the sun-dried tomatoes, basil, and crushed garlic to form a paste. Add this to the vegetable mix and fry for a few minutes. Pour in the passata, 150 ml water, and crumble in the chicken stock cube. Simmer for 10 minutes, stirring occasionally, until thickened.
- Stir in the drained tuna and the pasta. Transfer the mixture to a deep baking dish if your skillet isn’t oven-safe. Grate a generous amount of Parmesan over the top, season with black pepper, and drizzle with olive oil.
- Bake for 6–10 minutes, then switch to grill mode for the last few minutes to crisp up the top. Serve warm.
Nutrition Information (per serve, for 2 serves)
- Calories: 484 kcal
- Protein: 42 g
- Carbohydrates: 33 g
- Fat: 21 g
- Fibre: 5 g
