Light Tuna & Rice Summer Casserole – Fresh, Simple, and Satisfying
If you’re craving something comforting but not heavy, this Light Tuna & Rice Summer Casserole fits the bill. It’s bright, herby, and easy to pull together with pantry staples and fresh seasonal touches. Think tender rice, flaky tuna, crisp vegetables, and a lemony yogurt glaze that bakes into a creamy, light finish.
It’s simple enough for a weeknight, but cheerful and fresh enough for guests. Serve it warm or room temperature—either way, it tastes like summer.
Light Tuna & Rice Summer Casserole - Fresh, Simple, and Satisfying
Ingredients
Method
- Prep the oven and pan: Preheat the oven to 375°F (190°C). Lightly grease a 9x9-inch or 2-quart baking dish with olive oil.
- Make the creamy base: In a large bowl, whisk the Greek yogurt, mayonnaise (if using), olive oil, Dijon mustard, lemon zest, and lemon juice until smooth.Season with a pinch of salt and pepper.
- Add aromatics and seasonings: Stir in the garlic, oregano, smoked paprika, and half of the Parmesan. Taste and adjust salt and pepper. It should taste bright and lightly tangy.
- Fold in the mix-ins: Add the cooked rice, tuna, onion, bell pepper, zucchini (squeezed well), peas, cherry tomatoes, and parsley.Gently fold until everything is evenly coated and distributed.
- Assemble the casserole: Spoon the mixture into the prepared baking dish, smoothing the top. Sprinkle the remaining Parmesan over the surface.
- Optional crunchy topping: Mix the panko with a drizzle of olive oil and a pinch of salt. Scatter evenly over the top for a light, crisp finish.
- Bake: Bake for 18–22 minutes, until the casserole is heated through and the top is lightly golden.Avoid overbaking to keep it moist and light.
- Finish and serve: Let it rest for 5 minutes. Garnish with fresh basil or dill. Serve warm or at room temperature with a simple green salad or cucumber ribbons.
What Makes This Recipe So Good
- Light but satisfying: This casserole skips heavy cream and relies on Greek yogurt and olive oil for a creamy texture without the weight.
- Quick to assemble: With pre-cooked rice and canned tuna, you can have it in the oven in under 20 minutes.
- Fresh, bright flavor: Lemon zest, parsley, and cherry tomatoes bring a sunny, fresh taste to every bite.
- Flexible: It works with white or brown rice, and you can swap veggies based on what you have.
- Great warm or cold: Perfect for hot days when you don’t want a steamy kitchen or a heavy meal.
Ingredients
- 2 cups cooked rice (white jasmine, basmati, or brown)
- 2 cans (5 oz each) light tuna in water, drained and flaked
- 1 cup plain Greek yogurt (2% or whole milk)
- 1/4 cup mayonnaise (optional for richness)
- 2 tablespoons extra-virgin olive oil
- 1 tablespoon Dijon mustard
- 1 lemon, zested and juiced (about 2–3 tablespoons juice)
- 1 small red onion or 3 green onions, finely chopped
- 1 bell pepper, finely diced (red, yellow, or orange)
- 1 cup cherry tomatoes, halved
- 1 small zucchini, grated and squeezed dry
- 1/2 cup frozen peas, thawed
- 2 cloves garlic, minced
- 1/2 cup grated Parmesan or Pecorino Romano
- 1/4 cup fresh parsley, chopped
- 1 teaspoon dried oregano
- 1/2 teaspoon smoked paprika
- Salt and freshly ground black pepper, to taste
- 1/2 cup panko breadcrumbs (optional topping)
- 2 tablespoons chopped fresh basil or dill (optional garnish)
How to Make It
- Prep the oven and pan: Preheat the oven to 375°F (190°C). Lightly grease a 9×9-inch or 2-quart baking dish with olive oil.
- Make the creamy base: In a large bowl, whisk the Greek yogurt, mayonnaise (if using), olive oil, Dijon mustard, lemon zest, and lemon juice until smooth.Season with a pinch of salt and pepper.
- Add aromatics and seasonings: Stir in the garlic, oregano, smoked paprika, and half of the Parmesan. Taste and adjust salt and pepper. It should taste bright and lightly tangy.
- Fold in the mix-ins: Add the cooked rice, tuna, onion, bell pepper, zucchini (squeezed well), peas, cherry tomatoes, and parsley.Gently fold until everything is evenly coated and distributed.
- Assemble the casserole: Spoon the mixture into the prepared baking dish, smoothing the top. Sprinkle the remaining Parmesan over the surface.
- Optional crunchy topping: Mix the panko with a drizzle of olive oil and a pinch of salt. Scatter evenly over the top for a light, crisp finish.
- Bake: Bake for 18–22 minutes, until the casserole is heated through and the top is lightly golden.Avoid overbaking to keep it moist and light.
- Finish and serve: Let it rest for 5 minutes. Garnish with fresh basil or dill. Serve warm or at room temperature with a simple green salad or cucumber ribbons.
Storage Instructions
- Refrigerator: Store leftovers in an airtight container for up to 3 days.
- Freezer: Freeze tightly wrapped portions for up to 2 months.Thaw overnight in the fridge before reheating.
- Reheating: Warm in a 325°F (165°C) oven for 12–15 minutes, or microwave in short bursts. Add a squeeze of lemon or a spoon of yogurt to refresh the flavors.
- Serving cold: This casserole tastes great cold. Stir in a little extra lemon juice or olive oil before serving to re-brighten.
Benefits of This Recipe
- Protein-packed: Tuna and Greek yogurt deliver solid protein without heavy meats.
- Lighter than traditional casseroles: No heavy cream or condensed soups, but still creamy and satisfying.
- Budget-friendly: Canned tuna and rice keep costs low while offering great nutrition.
- Balanced nutrition: Carbs from rice, protein from tuna and yogurt, and fiber from veggies create a well-rounded meal.
- Make-ahead friendly: Assemble earlier in the day and bake when you’re ready to eat.
Pitfalls to Watch Out For
- Watery zucchini: Zucchini holds moisture.Grate and squeeze it well in a clean towel before adding to prevent a soggy casserole.
- Overbaking: Baking too long dries out the yogurt base. Pull it when the top is just turning golden.
- Underseasoning: Taste the sauce before mixing. Tuna and rice need enough lemon, salt, and pepper to pop.
- Using wet rice: If your rice is freshly cooked and steamy, spread it on a tray to cool and dry slightly for better texture.
Variations You Can Try
- Mediterranean twist: Add chopped olives, capers, and a sprinkle of feta.Swap parsley for dill.
- Spicy kick: Stir in red pepper flakes or a spoon of harissa. Use smoked paprika generously.
- Herb-forward: Replace oregano with a mix of basil, chives, and tarragon for a soft, garden-fresh flavor.
- Whole grain version: Use cooked farro, barley, or brown rice for extra chew and fiber.
- Dairy-light: Use all olive oil and a dairy-free yogurt or silken tofu blend if you prefer less dairy.
- Cheesy top: Add shredded mozzarella or fontina under the panko for a melty finish.
- Veggie swap: Try corn, diced cucumber (add after baking), or baby spinach (fold in raw before baking).
- Citrus swap: Lime zest and juice change the profile subtly and pair well with cilantro.
FAQ
Can I use canned salmon instead of tuna?
Yes. Canned salmon works well and adds a richer flavor.
Just remove any skin or bones and flake it before mixing.
What kind of rice is best?
Any cooked rice works, but long-grain varieties like jasmine or basmati keep the texture light. Brown rice adds more bite and fiber.
Can I make this ahead?
Absolutely. Assemble the casserole up to 24 hours in advance, cover, and refrigerate.
Add the panko topping right before baking.
Is there a gluten-free option?
Yes. Use gluten-free panko or skip the breadcrumb topping entirely. Everything else in the recipe is naturally gluten-free.
How do I keep the casserole from getting dry?
Don’t overbake, and make sure the sauce tastes slightly saucy before it goes in the oven.
A drizzle of olive oil or extra lemon after baking also helps.
What if I don’t like mayonnaise?
You can skip it. Replace with an extra 2 tablespoons of Greek yogurt and a drizzle of olive oil for richness.
Can I serve this cold?
Definitely. It’s excellent chilled or at room temperature.
Add a splash of lemon juice and olive oil to brighten it just before serving.
How can I make it higher in protein?
Use an extra can of tuna or add a can of white beans, drained and rinsed. You can also sprinkle more Parmesan on top.
Final Thoughts
This Light Tuna & Rice Summer Casserole is simple, bright, and adaptable—exactly the kind of recipe you’ll reach for on warm days. It packs flavor without weighing you down, and it’s easy to tweak based on what’s in your kitchen.
Serve it with a crisp salad, iced tea, and a squeeze of extra lemon. Leftovers make a great lunch, and the flavors only get better the next day.
