Healthy Tuna Casserole Recipe! High-Protein Meal Prep (Chef Martin LeMay) | Dinner DeeAs

Meet Chef Martin LeMay, a trained chef, skydiver, and now a firefighter dedicated to helping his colleagues (and you!) eat better. 👨‍🚒 This episode of Dinner DeeAs features his highly requested Healthy Tuna Casserole, proving comfort food can be both delicious and nutritious!

The Healthy & High-Protein Swaps:

Low-Fat Base: Learn why using canned tuna packed in water (not oil) saves roughly 80 calories per serving, creating a lean foundation.

High-Protein Crunch: Discover the genius substitution of crushing pork rinds (high protein/low carb) as a topping instead of traditional breadcrumbs. Chef Martin shares tips for finding pork rinds with the best protein-to-calorie ratio.

Smooth Sauce: Martin shares his culinary school secret to a lump-free, creamy sauce using a roux (flour and fat) base with chicken stock and cream cheese.

Pro Tip: Chef Martin emphasizes the importance of tasting and seasoning the components—the tuna, the pasta, and the sauce—separately before combining.

Nutrition (per serving): 529 Calories | 51g Protein | 54g Carbs | 10g Fat.

RECIPE, TIPS & MORE: Get the full Healthy Tuna Casserole Recipe and directions: https://www.fox13news.com/dinner-deea...

CONNECT WITH US & OUR GUEST (The Station Chef): stan.store/stationchef

E-mail us your pictures: [email protected]

Follow us on Instagram: @DinnerDeeAs

WATCH DINNER DEEAS:

Every weekday at 1p on Fox 13 Tampa Bay

Every weekday at 7a on FOX 35 Plus in Orlando

#HealthyTunaCasserole #HighProteinMeal #MealPrep #PantryRecipe #FirefighterDiet #ChefMartinLeMay #HealthySwaps #LowCalorieRecipe #DinnerDeeAs