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Budget Tuna ‘Rice’ Casserole

217 Calories / 26 g Protein
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A low-calorie PCOS take on classic tuna noodle casserole. Filling and warming.

Difficulty: Beginner Total Time 55 mins
Servings: 4 Calories: 217
Season: Suitable throughout the year


There is comfort food and then there is comfort food that also comforts your conscience. We pull out the typical noodles and butter-cracker topping on this classic, replacing them with shirataki rice and nutritional yeast. So, fill yourself with a large serving of this comfort food that tastes great. 



  1. In a casserole dish, combine mushroom soup, tuna, and mushrooms. Stir well. Add milk. Mix in rice and salt. Add enough milk so the noodles are fairly covered. Top with nutritional yeast. Bake at 350 degrees F / 176 C  for 45 minutes.

Nutrition Facts

Servings 4

Amount Per Serving
Calories 217kcal
% Daily Value *
Total Fat 6g10%
Saturated Fat 4g20%
Cholesterol 2mg1%
Sodium 550mg23%
Potassium 763mg22%
Total Carbohydrate 20g7%
Dietary Fiber 12g48%
Sugars 5g
Protein 25.93g52%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.


This casserole cooks up a little loose and soupy. If desired, add a second can of mushroom soup and simply adjust the calories for a thicker result.

You can also use Shirataki noodles. The rice is simply easier to serve.

You can half the nutritional yeast to reduce calories.

Frozen mushrooms release more liquid, so if you use fresh, you may need to add more milk.

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