Description
This Healthy Tuna Noodle Casserole combines tender pasta shells, savory mushrooms and onions, and protein-packed tuna in a rich, creamy sauce topped with a crispy breadcrumb crust. It’s a nutritious and comforting meal that is easy to prepare and can be adapted for dairy-free and gluten-free diets.
Ingredients
Scale
Pasta and Toppings
- 10 ounces dry pasta shells (or rotini, fusilli, or preferred pasta)
- 1/2 cup breadcrumbs (gluten free if desired)
- 1 tablespoon butter (for topping)
Sauce and Filling
- 3 tablespoons butter, divided
- 1 white onion, diced
- 8 ounces baby bella mushrooms, sliced
- 1 teaspoon dried thyme
- Salt and pepper, to taste
- 1/4 cup all purpose flour (or whole wheat flour or all purpose gluten free flour)
- 1 3/4 cups unsweetened almond milk (or cashew milk or regular milk)
- 1/2 teaspoon garlic powder
- 1/2 cup grated parmesan cheese
- 2 (5 ounce) cans tuna, drained
- 1 cup frozen peas
Instructions
- Preheat Oven and Prepare Dish: Preheat your oven to 350°F (175°C). Spray a 2-quart baking dish or 9×9 inch baking pan with nonstick cooking spray or grease it with olive oil or butter to prevent sticking.
- Cook Pasta: Boil the noodles according to package instructions until al dente. Drain the pasta thoroughly and set aside to incorporate later in the casserole.
- Sauté Vegetables: In a large pot over medium-high heat, melt 1 tablespoon butter. Add sliced mushrooms, diced onion, dried thyme, salt, and pepper. Stir occasionally and cook for about 4-6 minutes until the mushrooms and onions soften and reduce in size. Transfer this mixture to a bowl and set aside.
- Prepare Sauce: Using the same pot, melt the remaining 2 tablespoons of butter over medium heat. Whisk in a small amount of flour, then gradually add the almond milk, alternating with flour, whisking continuously to avoid lumps. Bring the mixture to a boil, then lower heat and simmer until the sauce thickens, about a few minutes. If it becomes too thick, stir in up to 1/4 cup more milk for desired consistency.
- Season Sauce: Remove the pot from heat. Stir in garlic powder, parmesan cheese, salt, and a generous amount of freshly ground black pepper to the sauce for flavor.
- Combine Ingredients: Add cooked pasta, sautéed mushroom and onion mixture, drained tuna, and frozen peas into the sauce. Mix everything thoroughly and adjust salt and pepper to taste. Pour the combined mixture into the prepared baking dish.
- Prepare Topping and Bake: In a small bowl, mix breadcrumbs with melted butter to create the topping. Sprinkle this evenly over the casserole. Bake in the preheated oven for 20 to 30 minutes until the topping is golden brown and the casserole is bubbly.
- Serve: Remove from oven and allow to cool slightly before serving. This recipe serves 6.
Notes
- To make dairy-free: Use vegan butter, dairy-free milk alternatives, and dairy-free parmesan cheese.
- To make gluten-free: Use gluten-free pasta, gluten-free all-purpose flour, and gluten-free breadcrumbs or substitutes like crushed gluten-free tortilla chips or crackers.
Nutrition
- Serving Size: 1/6 of casserole (about 1.5 cups)
- Calories: 350
- Sugar: 4g
- Sodium: 550mg
- Fat: 10g
- Saturated Fat: 4g
- Unsaturated Fat: 5g
- Trans Fat: 0g
- Carbohydrates: 40g
- Fiber: 4g
- Protein: 24g
- Cholesterol: 35mg
