High-Volume Mediterranean Tuna and Zucchini Bake
A comforting, low-fat casserole packed with flaky light tuna, tender zucchini, and a rich, creamy sauce made from cottage cheese and whole eggs. Designed to stay juicy and delicious for 4 days of meal prep.
Prep
15 min
Cook
40 min
Total
65 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
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
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
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
15 min
Cook
40 min
Total
65 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Whisk · Mixing bowl
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).
- 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)
- 01
Preheat your oven to 375°F (190°C)
Preheat your oven to 375°F (190°C). Lightly coat an 8x8-inch (20x20cm) baking dish with a minimal spray of oil.
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Wash and grate the zucchini using the…
Wash and grate the zucchini using the coarse side of a box grater. Place the grated zucchini in a clean kitchen towel and squeeze thoroughly over the sink to remove excess moisture. This prevents the casserole from becoming watery.
Tap card to mark done - 03
Combine the cottage cheese
In a large mixing bowl, combine the cottage cheese, whole eggs, garlic powder, dried oregano, salt, and black pepper. Whisk vigorously until smooth and well combined.
Look for: smooth and well combined
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Flake the drained light tuna into the…
Flake the drained light tuna into the egg and cottage cheese mixture using a fork.
Tap card to mark done - 05
Add the squeezed zucchini and diced red…
Add the squeezed zucchini and diced red onion to the bowl. Stir gently until all ingredients are evenly distributed in the sauce.
Look for: all ingredients are evenly distributed in the sauce
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Transfer the mixture into the prepared baking…
Transfer the mixture into the prepared baking dish and smooth the top evenly with a spatula.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 07
Bake uncoverd at 375°F (190°C) for 35…
Bake uncoverd at 375°F (190°C) for 35 to 40 minutes, or until the center is set and no longer jiggles, and the edges are light golden brown.
Look for: the center is set and no longer jiggles, and the edges are light golden brown
Tap card to mark done - 08
Remove from the oven and allow the…
Remove from the oven and allow the casserole to cool in the dish for 10 minutes before slicing into 4 equal portions. Serve warm, or let cool completely before storing in airtight meal-prep containers in the refrigerator for up to 4 days.
Allow: 10 minutes
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