Chef Martin LeMay reinvents tuna casserole with a high-protein, low-calorie twist

Chef Martin LeMay, a trained chef with a background in firefighting and skydiving, has shared his take on a classic comfort dish. His Healthy Tuna Casserole recipe, featured on Dinner DeeAs, cuts down on calories while keeping flavour at the forefront. The dish replaces traditional breadcrumbs with crushed pork rinds for extra protein and fewer carbs.

The recipe serves four and starts with simple ingredients: canned tuna in water, egg noodles, butter, flour, celery, shallot, garlic, seafood broth, frozen peas, low-fat cream cheese, and pork rinds. LeMay stresses the importance of tasting and seasoning each part—tuna, pasta, and sauce—before mixing them together.

To avoid lumps in the sauce, he makes a roux by cooking flour and fat, then slowly adds chicken stock and cream cheese. The tuna is drained, diced, and combined with sautéed vegetables, cooked pasta, and the thickened sauce. Before broiling, crushed pork rinds are sprinkled on top as a crispy, high-protein alternative to breadcrumbs. One key tip is using tuna packed in water instead of oil, which saves around 80 calories per serving. The final dish delivers 529 calories per portion, with 51g of protein, 54g of carbs, and just 10g of fat.

The casserole balances nutrition and taste, offering a lighter twist on a family favourite. By swapping breadcrumbs for pork rinds and carefully controlling fat content, the recipe keeps protein high while reducing unnecessary calories. Each step, from roux-making to broiling, ensures a smooth, flavourful result.