Recently I shared healthy chicken tetrazzini, and today I’m back with another slightly lightened up favorite. Healthy tuna noodle casserole has all the classic flavors and is full of noodles, flaky tuna, mushrooms and pops of color and freshness with the peas, plus a creamy sauce to coat everything and a crunchy, browned topping. You’d never know this family favorite dish has been lightened up! Plus, we’ve got such a comforting all-in-one meal here. There’s pasta, peas, tuna and more, all baking together and ready at the same time. Gotta love that! Other casseroles you might love are King Ranch chicken casserole, chicken and rice casserole and my mom’s chicken divan. But back to today’s recipe. Let’s get cooking! And here’s a little step-by-step visual so you can see exactly what you’ll be doing. Now I’ve got some notes and substitutions coming up below on how to make healthy tuna noodle casserole. Just tryin’ to be helpful. If you want to jump on down to the recipe, simply scroll right on through the rest of the text. The recipe card is near the bottom of the page, above the comments section.
Ingredient Notes
Noodles: I opted for egg noodles, which are traditional, but you could also use whole wheat noodles such as fusilli, rotini or medium shells. Milk: Skim milk helps lighten up this dish, but you could also use 1% or 2% milk if that’s what you keep on hand. Fat-free half and half would also work. Flour: Whole wheat flour is my go-to here, but regular all-purpose flour is fine, too. You could also try this with a gluten-free flour substitute. Mushrooms: I use cremini or baby Bella mushrooms because they help add extra oomph and flavor to this dish. You could also substitute white button mushrooms. Tuna: You’ll need 2 cans of tuna. I use and recommend solid white albacore that’s packed in water. Drain the cans well and flake the tuna so that it gets more evenly incorporated into the casserole. Peas: Frozen peas are always on hand in my freezer and they work great. You don’t even have to defrost them. Just put them in your colander and pour the cooked noodles over them and they’ll be ready to go. Canned peas are fine, too, just be sure to drain them really well.
Also, I really love the extra flavor from the shredded cheese on top - I use a white cheddar - but I’ve also made it without. You could skip it and just use the breadcrumbs and butter on top of the casserole if you prefer. Lots of ways to make this work for you. TIP: The casserole will seem very liquid-y when you pour it into your baking dish. That’s OK! It will absorb a lot of the liquid as it bakes. That’s also why it’s important to let this rest for 5-10 minutes after it bakes, so the remaining liquid is absorbed. What’s left is just the creamy sauce. Also, to note, this recipe does take about 35 minutes to prep. However, you can also make it partly ahead.
Make Ahead Tips:
Assemble the casserole as directed, but omit the breadcrumb topping. Cover with plastic wrap and refrigerate for up to a day. Remove from the refrigerator as you preheat the oven. Add the breadcrumbs and the butter to the top of the casserole. Bake as directed, adding an extra 5 minutes if needed to ensure everything is hot. Also, depending on your timing, you’ve got two options for putting this together. Last thing, what to do with any leftovers. Leftover tuna noodle casserole, once cooled, can be kept in a covered container in the refrigerator for up to 1-2 days. Due to the seafood, I don’t recommend keeping it longer than that. You can reheat individual portions in the microwave until hot. The breadcrumb topping doesn’t get quite as crunchy as it was originally, but it’s still delicious. Whether this is a classic from childhood or a new to you casserole, I hope you give it a try for a tasty and comforting family dinner. Enjoy! XO, Kathryn Noodles: I opted for egg noodles, which are traditional, but you could also use whole wheat noodles such as fusilli, rotini or medium shells. (I’ve done that before and it works just fine.) Milk: Skim milk helps lighten up this dish, but you could also use 1% or 2% milk if that’s what you keep on hand. Fat-free half and half would also work. Flour: Whole wheat flour is my go-to here, but regular all-purpose flour is fine, too. You could also try this with a gluten-free flour substitute. Mushrooms: I use cremini or baby Bella mushrooms because they help add extra oomph and flavor to this dish. You could also substitute white button mushrooms. Tuna: You’ll need 2 cans of tuna that are about 5 ounces each. I use and recommend solid white albacore that’s packed in water. Drain the cans well and flake the tuna so that it gets more evenly incorporated into the casserole. Peas: Frozen peas are always on hand in my freezer and they work great. You don’t even have to defrost them. Just put them in your colander and pour the cooked noodles over them and they’ll be ready to go. Canned peas are fine, too, just be sure to drain them really well. Make ahead tips: Assemble the casserole as directed, but omit the breadcrumb topping. Cover with plastic wrap and refrigerate for up to a day. Remove from the refrigerator as you preheat the oven. Add the breadcrumbs and the butter to the top of the casserole. Bake as directed, adding an extra 5 minutes if needed to ensure everything is hot. Leftovers: Leftover tuna noodle casserole, once cooled, can be kept in a covered container in the refrigerator for up to 1-2 days.
title: “Healthy Tuna Noodle Casserole” ShowToc: true date: “2024-10-15” author: “Tiffany Schiffer”
5 14 Published Nov 28, 2022, Updated Dec 07, 2022 For this recipe I made a few healthier swaps, but you won’t even be able to tell – promise! This healthy tuna noodle casserole recipe is still creamy, cheesy and oh, so comforting. I can’t wait for you to try it!
Why You’ll Love This Recipe
It’s a comfort food classic made healthier!Perfect for meal prep.Can easily be made gluten-free + dairy-free.Packed with nutrients from the veggies and protein from the tuna.
What is Tuna Noodle Casserole?
Tuna noodle casserole is a delicious, comforting dish that’s typically made with tuna, egg noodles, vegetables and a creamy mushroom sauce all topped with a generous amount of cheese and breadcrumbs. The tuna and vegetables are cooked in the sauce until tender, and the noodles are added just before serving. In true EBF fashion I took the classic recipe and made a few swaps to make it a bit healthier. I swapped the cream and milk for unsweetened almond milk, butter for olive oil, egg noodles for protein-packed chickpea noodles and reduced the amount of cheese. This version is still super rich and creamy, you won’t even be able to tell it’s made healthier. If you’re looking for a low-carb version of tuna noodle casserole try my spaghetti squash tuna noodle casserole boats instead.
Ingredients Needed
rotini pasta – I used the Banza gluten-free rotini for some added protein and to keep this dish gluten-free, but feel free to use regular rotini pasta if you prefer. Rotini is the perfect pasta for this casserole because it holds its shape well with the sauce.olive oil – to sauté the veggies.yellow onion & garlic – adds a ton of flavor to the sauce.mushrooms – baby bella mushrooms work for in this casserole.flour – helps to thicken up the sauce. I used Bob’s Red Mill Gluten Free 1:1 Flour, but regular all-purpose flour will work if you don’t need this dish to be gluten-free.almond milk – I used unsweetened almond milk. You can use store-bought or make your own almond milk at home.vegetable broth – adds extra flavor to the sauce. Chicken broth or bone broth are good substitutes if you don’t have veggie broth on hand.shredded cheddar cheese – to help make the sauce extra creamy! I recommend grating fresh cheddar cheese versus using pre-shredded cheese.tuna – I typically buy Albacore canned tuna because you get bigger chunks of meat that aren’t mushy. I really like the Wild Planet brand!frozen peas – a staple in tuna noodle casserole! Peas are a good source of vitamins, fiber, protein and minerals. They also add a touch of sweetness to this dish.shredded parmesan – adds some saltiness and great savory flavor to this dish. Again, I recommend grating fresh parmesan cheese versus using pre-shredded cheese.almond meal – to help achieve a crispy topping while keeping this dish gluten-free. Breadcrumbs will work as well.sea salt & ground pepper – to bring all the flavors together.
Substitutions & Notes
Noodles: I’ve tested both gluten-free pasta and regular pasta and both work well for this dish! If you don’t have rotini pasta on hand any pasta shape should work. Other great options include macaroni, fusilli, rigatoni or penne.Milk: Swap the almond milk for regular dairy milk or your favorite non-dairy milk. I just wouldn’t use flavored or sweetened milk as that will change the flavor of the sauce.Flour: Either gluten-free flour or regular all-purpose flour work just fine. If you don’t have either on hand, cornstarch or arrowroot flour are good substitutes.Tuna: Tuna casserole wouldn’t be the same without tuna, but it can easily be swapped if you want to switch things up! Try using canned salmon, shredded chicken or tofu for a vegan version.Dairy-free: I tested a dairy-free version of this casserole and it turned out great! I just swapped the cheeses for dairy-free options.
How to Make
Cook pasta: Begin by cooking the noodles according to the package instructions. Sauté veggies: Preheat the oven to 375°F and prepare a 9×9 casserole dish with cooking spray. Then, heat a large skillet over medium heat with oil. Sauté the onions and mushrooms with salt and pepper for 5 minutes, or until onions are translucent. Add the garlic and cook for another 1-2 minutes. Make sauce: Mix in the flour with the veggies and stir until veggies are coated. Slowly begin to pour in the almond milk along with the vegetable broth. Whisk to combine. Bring this mixture to a boil, then reduce to a simmer while mixing often, or until the sauce thickens about 10-12 minutes. Remove from heat and stir in the cheddar cheese until melted. Bake: Stir in the cooked noodles, peas and drained tuna. Pour into the prepared casserole dish. Sprinkle on parmesan cheese and almond meal or bread crumbs. Bake for 20-25 minutes. Broil for the last 1-2 minutes to brown the top.
How to Store Leftovers
In the fridge: Store any leftovers in an airtight sealed container for 4-5 days in the refrigerator. Reheat any leftovers in the microwave for 1-2 minutes, or over medium-high heat on the stove. In the freezer: This tuna casserole should freeze nicely if you want to make this dish in advance. Just let the casserole cool completely, cover securely with a lid or tin foil and freeze for up to 3 months. When you’re ready to eat, let the casserole thaw in the fridge overnight, then heat in the microwave or in the oven, until warmed throughout.
More Tuna Recipes to Try
Tuna, Broccoli and Kale Caesar Pasta SaladSweet Potato Tuna Salad (No Mayo)Tuna Salad with EggTuna SaladSpaghetti Squash Tuna Noodle Casserole BoatsTuna Stuffed Bell PeppersNicoise Mason Jar Salad
More Pasta Recipes to Try
One Pot PastaCreamy Pumpkin PastaPoppy Seed Chicken Pasta SaladButternut Squash Mac and CheeseHealthy Baked Mac and CheeseSpaghetti Squash Baked Feta Pasta
Be sure to check out all of the tuna recipes and the full collection of dinner recipes on EBF!
