High-Protein Mediterranean Tuna Casserole
A high-volume, low-fat bake featuring tender zucchini, juicy canned tomatoes, and lean light tuna layered with cottage cheese for maximum protein. Perfect for prepping ahead and staying fresh for days.
Prep
15 min
Cook
35 min
Total
60 min
Makes
4 servings
Created together. Shared with you.
Made by Karencita + Lila
Karencita created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthComfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Clearer, simpler choices
Let the recipe do the thinking
Clear steps and a complete plate mean fewer decisions when focus is in short supply—and a more substantial meal once you are done.
Notice: focus + energy later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
15 min
Cook
35 min
Total
60 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Food processor · Large skillet
Time saver
Prep the vegetables and measure pantry ingredients earlier in the day to shorten cook time.
Do these three things first
- 1Preheat your oven to 375°F (190°C) and light-grease a large 9x13-inch (23x33cm)…
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 8 steps complete
Next: Preheat your oven to 375°F (190°C) and…
- 01
Preheat your oven to 375°F (190°C) and…
Preheat your oven to 375°F (190°C) and light-grease a large 9x13-inch (23x33cm) baking dish with a minimal swab of oil.
Tap card to mark done - 02
Cook the diced onion
In a large skillet over medium-high heat, cook the diced onion, minced garlic, chopped zucchini, and diced red bell pepper for 6 to 8 minutes until softened and excess moisture evaporates.
Look for: softened and excess moisture evaporates
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Combine the cottage cheese
In a bowl, combine the cottage cheese, egg whites, dried oregano, dried basil, salt, and black pepper until completely mixed.
Look for: completely mixed
Tap card to mark done - 04
Fold the drained chunk light tuna
Fold the drained chunk light tuna, cooked vegetables, and canned diced tomatoes into the cottage cheese mixture.
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Pour the mixture into the prepared baking…
Pour the mixture into the prepared baking dish and spread evenly using a spatula.
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Bake uncovered at 375°F (190°C) for 30…
Bake uncovered at 375°F (190°C) for 30 to 35 minutes, until the top is set and slightly golden around the edges.
Look for: the top is set and slightly golden around the edges
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Remove from the oven and let rest…
Remove from the oven and let rest for 10 minutes before slicing into 4 equal portions.
Allow: 10 minutes
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Serve warm immediately or allow to cool…
Serve warm immediately or allow to cool completely before transferring to airtight containers for meal prep. Keep refrigerated for up to 4 days.
Ready when: everything is assembled and ready to enjoy
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