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Healthy Food


    Spaghetti Squash Tuna Casserole

    Tuna Noodle Casserole is my comfort food. My mother didn’t cook much when I was growing up, her repertoire consisted of chicken and rice, spaghetti and meatballs and tuna noodle casserole.

    I wanted to make her recipe for my family and put my spin on it, which of course means lightening it up a bit. I try and steer clear of noodles, they are full of calories and not much nutritional value. I have loved substituting spaghetti squash in many other recipes, so I figured why not give it a go.

    The rest I left pretty much the same as my Mom used to make, minus the potato chip topping or course!  I was happy to find an organic variety of cream of mushroom soup.

    Trader Joe’s has a nice selection of canned tuna to choose from. I love that they offer a half salt version.

    Trader Joe’s also has organic bread crumbs that are very reasonably priced. Of course you can always opt for the traditional potato chip topping.

    I would normally use fresh mushrooms but my daughter only likes canned, which I don’t understand, but I wanted her to eat so I acquiesced. At least I was able to find an organic option,  which made me feel a little better about using canned.

    For the peas you can use fresh or frozen, I used frozen organic ones from…you guessed it Trader Joe’s!

    The only thing I don’t like about spaghetti squash is trying to cut it. Lately, I’ve come across some recipes for cooking it in the Instant Pot whole. I decided to give this a try. It was incredibly easy, fast and came out perfectly. I will NEVER struggle to cut a spaghetti squash again. All you have to do is puncture, throw some water in there, cook for about 20 minutes and voila! Cooking time depends on size, so look up how many minutes for the weight of your squash.

    If you don’t have an instant pot, cook the spaghetti squash as you usually would. I like to leave it a bit on the firm side, since it will cook more in the casserole.

    Look how yummy!

    Spaghetti Squash Tuna Casserole

    Healthy twist on a classic favorite. 


    • 1 Large Spaghetti Squash
    • 1 Cup Water
    • 1 Can Condensed cream of mushroom soup
    • 2 Cans Mushrooms or 1lb of fresh
    • 1 Cup Frozen peas
    • 1/2 Cup White onion diced
    • 2 Cans Tuna
    • 1/2 Cup Bread Crumbs
    • 1/2 Cup Parmesan cheese
    • Salt and Pepper to taste (I use generous amount)


    1. To cook the spaghetti squash in Instant Pot - puncture squash several times. 

    2. Place steam rack in pot and add 1 cup of water. Place squash on steam rack. 

    3. Set to high for 20 minutes for a 4-5 pound squash. Look up cook time for a smaller squash.  When done, use manual release and remove squash from pot so that it doesn't keep cooking. 

    4. Let squash cool enough to handle. When cooled cut in half and remove seeds. 

    For casserole

    1. Preheat oven to 400 degrees. While squash is cooking, cook onions until translucent. 

    2. Remove squash from shell and add to large mixing bowl. 

    3. Stir in onions, peas, mushrooms, tuna, cheese and salt and pepper. Combine well. 

    4. Top with bread crumbs and sprinkle more Parmesan on top. I like to spray lightly with cooking spray so the topping isn't dry. 

    5. Cook casserole for 20 minutes, making sure it's heated all the way through. 

    6. Broil for the last few minutes to brown the top. 

    Let me know what you think, comment below!