Wholesome & Hearty: The Ultimate Healthy Turkey (or Chicken) Tetrazzini Casserole Recipe
Turkey Tetrazzini Casserole is a beloved American classic, often gracing tables as a delicious solution for leftover Thanksgiving turkey. But why wait for the holidays? This ultimate comfort food dish is so versatile and satisfying, you’ll want to enjoy it year-round. The good news is, it works beautifully with leftover chicken too, making it a fantastic weeknight dinner staple or a perfect choice for meal prepping.

Traditional Tetrazzini recipes, while undeniably tasty, often call for generous amounts of butter, heavy cream, and refined white pasta. These versions can be quite rich and heavy, sometimes clashing with today’s emphasis on healthier eating. Inspired by a desire to enjoy this classic without compromising on nutrition, I set out to create a rendition that’s just as comforting but significantly lighter and packed with more goodness.
My goal was to transform this beloved casserole into a dish that fits seamlessly into a modern, health-conscious lifestyle. To achieve this, I made several thoughtful substitutions. I swapped out white pasta for hearty whole wheat varieties, which provide more fiber and a pleasant nutty texture. The creamy sauce, traditionally made with white flour and heavy cream, was reimagined with whole wheat pastry flour for the roux and a rich homemade turkey or chicken broth instead of cream. This simple change drastically reduces the fat content while maintaining a luscious consistency. To boost the nutritional value and add a pop of color, I incorporated vibrant green peas, introducing more essential vegetables into the mix. The signature flavors of Parmesan-Reggiano cheese, a splash of dry sherry, and a hint of freshly grated nutmeg are carefully preserved, ensuring that every spoonful delivers that familiar, deeply satisfying Tetrazzini taste we all crave.
Mastering the Roux: The Foundation of a Velvety Sauce
At the heart of many classic European sauces, including our healthier Tetrazzini, lies the humble yet essential roux (pronounced “roo”). A roux is a fundamental thickening agent in cooking, created by cooking a mixture of fat and flour. This process eliminates the raw flour taste and helps to create a smooth, stable base for liquids.
In traditional cooking, a roux typically utilizes white all-purpose flour and butter. For this healthier Tetrazzini recipe, I’ve opted for whole wheat pastry flour. This substitution not only boosts the fiber content but also imparts a delightful nutty flavor and a beautiful golden hue to the sauce, enhancing its depth. Instead of using solely butter for the fat, I’ve chosen a balanced combination of a small amount of butter with olive oil. This blend still provides that rich, buttery taste while reducing the overall saturated fat. For those with dietary restrictions, a gluten-free flour blend can also be used to create an equally delicious and stable roux, ensuring everyone can enjoy this fantastic casserole.

Effortless Assembly: Three Simple Steps to Your Casserole
Creating this delicious and wholesome casserole is surprisingly straightforward, broken down into three manageable steps that streamline the cooking process, even for busy weeknights:
- Prepare the Flavorful Sauce: This step involves creating our modified roux and blending it with rich broth and seasonings to form the creamy, aromatic base of the casserole.
- Cook the Pasta and Sauté the Vegetables: While the sauce simmers, you’ll cook the whole wheat pasta to al dente perfection and sauté the onions and mushrooms until tender and deeply flavored.
- Combine, Bake, and Enjoy: The final stage brings everything together – the cooked pasta, the rich sauce, the sautéed vegetables, and your diced turkey or chicken – before being topped with breadcrumbs and baked to golden perfection.
Each step is designed for efficiency and ease, ensuring that you can put together a truly satisfying meal without feeling overwhelmed. Once your casserole emerges from the oven, bubbling and golden, simply add a fresh, crisp tossed green salad to the side for a balanced meal, and dinner is ready to be savored.
📖 Recipe
Healthy & Delicious Turkey Tetrazzini Casserole
Sally Cameron
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Pin Recipe
30 minutes
45 minutes
1 hour
15 minutes
Dinner, Main Course
American
4
605
kcal
Equipment
-
Casserole baking dish (1 ½ – 2 quarts) -
Medium saucepan (preferably a saucier with sloped sides for easy whisking) -
Large pot (4-5 quart) for pasta -
Large skillet or sauté pan -
Whisk
Ingredients
Crumb Topping
-
¼
cup
toasted breadcrumbs
preferably homemade, whole wheat or GF for dietary needs -
2
tablespoons
grated Parmesan-Reggiano cheese -
1
teaspoon
extra virgin olive oil
Sauce
-
1
tablespoon
unsalted butter -
2
tablespoons
extra virgin olive oil -
¼
cup
whole wheat pastry flour -
2
cups
turkey or chicken broth
low or no sodium, preferably homemade for best flavor -
⅓
cup
grated Parmesan-Reggiano cheese -
2
tablespoons
dry sherry
optional, but highly recommended for depth of flavor -
2
teaspoons
fresh chopped thyme leaves -
⅛
teaspoon
freshly grated nutmeg -
2
teaspoons
fresh lemon juice -
salt and freshly ground black pepper
to taste, adjust carefully especially if broth is not low-sodium
Filling
-
8
ounces
penne pasta
whole wheat for added fiber, or gluten-free for dietary needs -
1
tablespoon
extra virgin olive oil -
½
medium
onion
chopped fine for even distribution -
8
ounces
fresh mushrooms
cleaned, stemmed, and sliced thick (cremini or button mushrooms work well) -
2
cloves
garlic
chopped fine or minced for aromatic flavor -
12
ounces
diced cooked turkey or chicken
about 3 cups chopped, perfect for using up leftovers -
½
cup
peas
thawed if frozen, adds a touch of sweetness and color
Instructions
Make Crumb Topping
-
In a small bowl, combine the toasted breadcrumbs, grated Parmesan-Reggiano cheese, and olive oil. Stir well to ensure the breadcrumbs are evenly coated. This mixture will create a beautiful, crispy topping for your casserole. Set this aside. Preheat your oven to 375°F (190°C).
Prepare the Savory Sauce
-
In a medium saucepan (a saucier with sloped sides is ideal for whisking), melt the unsalted butter with the extra virgin olive oil over medium heat. Once the butter is bubbly and combined with the oil, add the whole wheat pastry flour. Whisk continuously for about one minute, cooking the flour to create a nutty aroma and eliminate any raw flour taste. This forms your roux. Slowly pour in the turkey or chicken broth, whisking vigorously as you add it to prevent lumps and ensure a smooth consistency. Continue to cook, stirring frequently, until the sauce thickens enough to coat the back of a spoon, and you can draw a clear line with your finger through the sauce on the spoon.
-
Remove the saucepan from the heat. Stir in the grated Parmesan-Reggiano cheese, dry sherry (if using), fresh chopped thyme leaves, freshly grated nutmeg, and fresh lemon juice. These ingredients infuse the sauce with layers of rich, aromatic flavor. Taste the sauce and season it with salt and freshly ground black pepper as needed, remembering to account for the saltiness of your broth and cheese. Set the finished sauce aside while you prepare the other components.
Cook the Pasta
-
Bring a large pot (4-5 quarts) of water to a rolling boil. Add a tablespoon of kosher or sea salt to the water; this seasons the pasta from within and enhances its flavor. Add the penne pasta and cook according to the package directions until it is al dente (tender but still firm to the bite). Avoid overcooking, as it will bake further in the casserole. Once cooked, drain the pasta thoroughly and set it aside.
Sauté the Flavorful Vegetables
-
While the pasta is boiling, heat the remaining 1 tablespoon of olive oil in a large sauté pan or skillet over medium to medium-low heat. Add the finely chopped onion and cook, stirring occasionally, until it becomes soft, translucent, and fragrant, about 5-7 minutes. Then, add the thick-sliced fresh mushrooms to the pan. Increase the heat slightly to medium-high and cook the mushrooms, stirring periodically, until they are beautifully browned and most of their moisture has evaporated, which intensifies their flavor. Stir in the minced garlic and cook for another 30 seconds until fragrant, being careful not to burn it. Finally, stir in the diced cooked turkey (or chicken) and the thawed peas, heating them through gently.
Assemble and Bake the Casserole
-
In a very large mixing bowl, combine the cooked pasta, the rich, savory sauce, and the sautéed vegetables and turkey (or chicken) mixture. Stir everything gently but thoroughly to ensure all components are well coated with the sauce. Lightly spray a medium casserole dish, approximately 1 ½ – 2 quarts in capacity, with non-stick cooking spray. Pour the pasta mixture evenly into the prepared baking dish. Sprinkle the reserved breadcrumb topping evenly over the surface of the casserole. Bake in the preheated oven for 30-45 minutes, or until the casserole is bubbling around the edges, thoroughly heated through, and the crumb topping is gloriously golden brown and crispy. To ensure it’s safely heated, use a digital thermometer to confirm the internal temperature reaches 165°F (74°C).
Notes
If your breadcrumb topping begins to brown too quickly during baking, loosely cover the casserole with aluminum foil once it reaches a desirable golden color. This prevents burning while allowing the casserole to continue baking until it reaches an internal temperature of 160-165°F (71-74°C). The total baking time is usually around 25-30 minutes after covering, but always check with a thermometer. Once removed from the oven, let the casserole rest for a few minutes before serving; this allows the flavors to meld and the sauce to set slightly.
Make Ahead & Storage: This casserole is excellent for making ahead! Assemble it completely (without baking) and cover tightly with foil. Refrigerate for up to 2 days. When ready to bake, add an extra 10-15 minutes to the baking time to ensure it heats through. Leftovers can be stored in an airtight container in the refrigerator for up to 3-4 days. You can also freeze individual portions for convenient future meals.
Ingredient Variations: Feel free to experiment with other vegetables like finely diced carrots, celery, or bell peppers added with the onions. For a richer flavor profile, a splash of white wine can replace some of the sherry or broth. Any type of small-to-medium pasta shape will work, such as elbow macaroni or rotini, so long as it’s whole wheat or gluten-free.
Nutrition
Calories:
605
kcal
Carbohydrates:
60
g
Protein:
43
g
Fat:
22
g
Saturated Fat:
6
g
Polyunsaturated Fat:
3
g
Monounsaturated Fat:
11
g
Trans Fat:
0.1
g
Cholesterol:
87
mg
Sodium:
280
mg
Potassium:
671
mg
Fiber:
8
g
Sugar:
4
g
Vitamin A:
381
IU
Vitamin C:
14
mg
Calcium:
177
mg
Iron:
5
mg
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Why Choose This Healthier Turkey Tetrazzini?
This healthier take on Turkey Tetrazzini Casserole isn’t just about cutting calories; it’s about enhancing the overall dining experience by focusing on quality ingredients and thoughtful preparation. By opting for whole wheat pasta, we increase the fiber content, which aids in digestion and helps you feel fuller for longer. The broth-based sauce, made with whole wheat pastry flour, offers a rich, savory depth without the heaviness of traditional cream sauces, making it more digestible and lighter on your system. The addition of fresh peas not only brightens the dish with color but also adds valuable vitamins and minerals, contributing to a more balanced meal.
Furthermore, this recipe champions the art of using leftovers. Transforming your Thanksgiving turkey or Sunday roast chicken into a completely new and exciting meal is both economical and satisfying. It’s a testament to how simple adjustments can elevate a classic dish, proving that comfort food can indeed be both delicious and nutritious. Whether you’re looking for an easy weeknight dinner, a wholesome family meal, or a clever way to repurpose cooked poultry, this healthy Turkey Tetrazzini Casserole is a perfect choice that promises warmth, flavor, and satisfaction in every forkful.
Give this recipe a try and rediscover the joy of a homemade casserole that truly nourishes both body and soul.