Creamy, comforting Healthy Tuna Noodle Casserole made from scratch! Packed with veggies like mushrooms and peas and just as satisfying and flavorful as the original. Serves a crowd and makes great leftovers. Dairy free!
I feel like Tuna Noodle Casserole is a love it or hate it situation. Not much gray happening there. Like you either totally loathe it or you're absolutely smitten. I'm clearly of the latter camp.
If you're tuna obsessed like this lady, you must try my 15-minute Tuna and Chickpea Salad, Tuna Pasta Salad, and Healthy Tuna Salad recipe. I make them all the time for quick lunches!
There's something so comforting about digging into a casserole, am I right? I've been making a version of this for years and finally wrote it down. It's one of those meals perfect for weeknight dinners because it makes a huge pan and the leftovers taste even better.
Extra hot sauce, please!
How to make healthy tuna noodle casserole
You will NOT believe how thick and creamy this sauce is. Cashews are magical when it comes to dairy-free sauces that tastes incredibly rich and creamy. No condensed soup necessary!
- First, boil the noodles and soak the cashews.
- Meanwhile, cook the onion, celery, garlic, and mushrooms.
- Blend the cashews and water to make the sauce base. Then we'll make a roux and stir in nutritional yeast, peas and tuna.
- Pour into baking dish, top with breadcrumbs, and bake!
Key ingredients and tips
Feel free to make this recipe your own. Prefer bow tie noodles or shells? Go for it! Hate peas? Leave 'em out. Want extra cheesiness? Sprinkle parm on top. You do you!
Whatever you do, do not skip the Frank's hot sauce. It takes this baby to the next level.
- Whole grain pasta: the base of our nostalgic bake. Egg noodles feel classic to me but rotini or fusilli work great for all those yummy sauce crevices.
- Tuna: what's a healthy tuna noodle casserole casserole without it? I like wild caught albacore tuna in water.
- Raw cashews: the key to an amazingly rich and creamy sauce that has no dairy!
- Onion: to build a super flavorful base.
- Garlic: you can never have too much!
- Celery: I know celery is polarizing but I love it in here. You can always omit it.
- Mushrooms: lots of great umami flavor to make you keep coming back for more. You can even double the mushrooms!
- Peas: because the sweet pop of green is everything.
- Whole wheat flour: to make a nice roux that'll further thicken the sauce. You can also use all purpose flour.
- Extra virgin olive oil: plenty of the good stuff to add flavor when cooking the veggies. Butter works great, too.
- Breadcrumbs: I love this for a textural topping. Panko, regular, or whole wheat work well. You could add a handful of parmesan if you're not dairy free.
What makes this healthy?
As a dietitian, I love that this dairy-free, soy-free casserole is made with healthier ingredients like whole grain pasta and heart-healthy cashew cream instead of canned soups with all kinds of funky ingredients.
It's packed with fiber snd protein and much lower in saturated fat and calories than your classic tuna noodle casserole!
What tuna should I use?
You want tuna packed in water versus oil.
I love Wild Planet albacore tuna, which I buy in 5-packs at Costco. It's pole and line caught in the northern Pacific Ocean or off coastal New Zealand, maintaining natural fish populations and preserving the local oceanic habitats. It contains no added oil, water, or fillers.
Safe Catch is another excellent choice, which has the lowest mercury of any brand. The Monterey Bay Aquarium Seafood Watch is my favorite resource when it comes to science-based recommendations for ocean-friendly seafood choices.
Dietary swaps
Gluten-free: Use gluten-free pasta and breadcrumbs.I love these GF breadcrumbs and this favorite pasta. The texture of the pasta is perfect—not at all mushy and no whole grain taste.
Nut-free: Omit cashews and use 2 ½ cups whole or 2% milk (or high-fat non-dairy milk if dairy-free) and a handful of parmesan or cheddar. If it needs to be thicker, you can make a slurry by stirring together 1 tbsp cornstarch with a splash of milk in a small bowl and stir into sauce. Taste the sauce before mixing everything together, keeping in mind it'll be saltier since it's going to mixed with everything else. I often sprinkle parmesan or cheddar on top!
Can you make it ahead?
Yes! The cashew cream sauce can be made and the noodles can be boiled up to 2 days in advance and. You can store them separately in the fridge then combine and bake day of.
You can also bake the entire casserole the day before and then reheat at 350F for about 15 minutes, or until warmed.
Storage tips
Store tuna noodle casserole in an air-tight container in the refrigerator for up to 4 days.
To reheat, let it thaw overnight in the refrigerator. Top with breadcrumbs and bake per the recipe instructions.
Can you freeze tuna noodle casserole?
Yes, this casserole can be frozen for up to 3 months! If you're planning to freeze, follow the recipe except for the topping. Place in a freezers-safe dish and let it cool completely. Cover and freeze.
Click here for the step-by-step web story instructions for this recipe!
Print
Healthy Tuna Noodle Casserole Recipe
- Prep Time: 20 mins
- Cook Time: 25 mins
- Total Time: 40 mins
- Yield: 6-8 servings 1x
- Category: Main Meals
- Method: Oven
- Cuisine: American
- Diet: Low Lactose
Description
Creamy, comforting Healthy Tuna Noodle Casserole made from scratch! Packed with veggies like mushrooms and peas and just as satisfying and flavorful as the original. Serves a crowd and makes great leftovers. Dairy free!
Ingredients
- 12 oz whole wheat egg noodles, fusilli, or pasta of choice
- ½ cup raw cashews (see notes for nut free option*)
- 3 tbsp extra virgin olive oil or butter
- 1 large onion, diced
- 2 stalks celery, finely diced
- 4 cloves garlic, minced
- 8oz sliced baby bella mushrooms
- 2 tbsp whole wheat flour
- ¼ cup nutritional yeast** (optional)
- 1 ½ cups frozen peas
- 2-5oz cans tuna, drained (I like Wild Planet or Safe Catch)
- 1 ½ tsp fine sea salt
- lots of freshly ground black pepper
- ⅓ cup breadcrumbs
Instructions
- Boil noodles in a large pot of salted water until just al dente. Drain and set aside. While pasta boils, place cashews in a small bowl and cover with hot water.
- Melt butter/oil in a large deep skillet or Dutch oven over medium heat. Add onion, celery, and a good pinch of salt and pepper. Cook until soft, about 5-7 minutes. Add mushrooms and garlic and cook for another 5 minutes. Stir in flour and cook for another minute.
- Preheat oven to 350° F. Spray a 9x13 inch baking dish with cooking spray. Drain cashews and place in blender with 2 ½ cups water (I used my Nutribullet). Blend until completely smooth and creamy.
- Pour in cashew cream and nutritional yeast and whisk well. Once mixture starts to simmer, add peas, salt and pepper. Cook for 5 minutes, stirring often, until mixture has thickened. Stir in drained tuna and noodles.
- Pour into baking dish. Top with breadcrumbs and a pinch of salt and pepper. Spray top with cooking spray and bake for 25 minutes. Enjoy with Frank's hot sauce! Store in the refrigerator for up to five days.
Notes
To freeze: Follow the recipe except for the topping. Place in a freezers-safe dish and let it cool completely. Cover and freeze. To reheat, let it thaw overnight in the refrigerator. Top with breadcrumbs and bake per the recipe.
*If you can't do nuts, you can omit cashews and use 2 ½ cups whole or 2% milk and a handful of parmesan or cheddar! If it needs to be thicker, make a slurry by stirring together 1 tbsp cornstarch with a splash of milk in a small bowl and stir into sauce.
**½ cup grated parmesan or shredded cheddar can be used if you're not dairy-free.
Keywords: healthy tuna noodle casserole
Recipe by Alexis Joseph of Hummusapien™. Photos by Eat Love Eats.
Allison says
This recipe is stupid good. I used 1/2 red lentil pasta and 1/2 whole wheat (6oz) each. I also used frozen mushrooms. I felt that the cashew cream was too watery when I was blending it but it worked out perfectly because you need the extra liquid for when it bakes. My boyfriend was going to make his own meal and ended up eating several helpings of this instead. Delish!!! Thank you!
★★★★★
Alexis Joseph says
Amazing! The cashew cream is definitely watery for that reason. I'm thrilled it was a winner, Allison!
Gloria says
I have a teeny tiny pullman type kitchen where my blender is in daily use. This recipe is sooo yum! Halved it for 8x8 baking dish. Cleanup was a breeze. Like you said, pot, pan, baking dish and the blender are all that is needed. This is my very first time to comment on a recipe! Thank you Alexis!!!!
★★★★★
Alexis Joseph says
I appreciate your comment so much, Gloria!!
Serena says
Any recommendations for a mushroom substitute? Both me and my fiancé aren’t a fan of mushrooms, but the rest sounds amazing!
Caitlin says
This is one of our go to’s. And having leftovers is always a treat. So so good.
★★★★★
Alexis Joseph says
Yessss thanks Caitlin!
Elle says
I’m typically not a fan of tuna (unless it’s ahi) but this looks so delectable!!!! Need to make!
Julie says
This recipe is amazing!! My husband loves it too and we have it at least once a month. I like to make it with canned salmon also and adding fresh dill is AMAZING! I use chickpea/lentil pasta for more protein and you cannot tell the difference! Night highly recommend.
★★★★★
Alexis Joseph says
OMG this is so genius!!! I need to try your salmon dill version!
Janell says
Made your tuna casserole with jackfruit and kelp to replace tuna! Reminded us of childhood tuna casserole....only better. Thank you!
Jenilee says
This is one of our favorite recipes!! Reminds me of my childhood but way better and healthier! No “cream of”canned soups. All the fam loves it and it’s really easy to make!
★★★★★
Carrie says
I made this tonight for dinner. It was so good and so comforting. It was a perfect amount of sauce and the pasta stayed al dente. Two of us put a massive dent in this recipe! Highly recommend.
★★★★★
Alexis Joseph says
Hahah my husband and I do the same. I'm so happy you loved this casserole, Carrie!
Molly says
This is a favorite in our house! So easy and delicious!
★★★★★
Alexis says
Yayyyy!!!
Katy says
10/10 absolutely delicious!! I only used 7 oz pasta because that’s what I had on hand and added in some chopped broccoli. The sauce tastes incredible. The coziest meal!! Thank you!!
★★★★★
Alexis Joseph says
Love it! Thanks so much for letting me know, Katy!
Lisa says
Loved it! This is getting added to my recipe binder so it can go on regular rotation. Delicious!
★★★★★
Heidi says
This is perfect for a cold wintery night. It is comforting and filling! I loved this recipe and will be making it again soon!
★★★★★
Alexis Joseph says
Awwww awesome! Thanks a bunch, Heidi.
Sally says
So yummy and comforting. Somehow feels both healthy and light. Really easy to throw together, so great for a weeknight dinner. This feeds a crowd - we had leftovers for days!
★★★★★
Alexis Joseph says
Hooray!! Thanks a ton, Sally!
Janell says
Hi Alexis,
Reviewing your 2020 best recipe list and had to let you know that I've made this several times using jackfruit in lieu of tuna as we are plant-based. Also put in dulse flakes/old bay seasoning to give it a "fishy" flavor. Love it and reminds us of our childhood tuna casseroles which we ate weekly I think. Thanks for the great recipes and enjoy 2021!
★★★★★
Alexis Joseph says
How cool!! Vegan tuna noodle casserole!! This is so smart 🙂 Thanks a ton for letting me know!!
Meredith says
Love making this meal the weeks I work late, so when I get home all I have to do is throw it in the microwave and enjoy for a few days!
★★★★★
Alexis Joseph says
Love it, thanks so much Meredith!!
Devon says
Delicious! My husband of 17 years told me that his old girlfriends tuna casserole was the only thing he missed about her.....until I made this last night! Thanks!
★★★★★
Alexis Joseph says
Awwww that's so sweet!!
Deanna says
Hi there!!
Didn’t this recipe (a long time ago) use a non condensed cream of mushroom soup? Health Valley I believe it was. Could you possibly send that to me? I can’t eat cashews and really loved the simplicity of that recipe!
Alexis Joseph says
Hey Deanna! I replaced that recipe with the newer one, I'm sorry about that. I no longer have the recipe on my site but I just googled it and found it here, ha! Enjoy 🙂
Deanna says
Much appreciated, thank you!!
Alissa says
Just made the meal for the second time! It is so delicious and the perfect fall/winter cozy meal!
★★★★★
Alexis Joseph says
Woop woop! Thanks, Alissa!
Marlies says
Oh man, it's been ages since I had tuna casserole, and as someone who LOVED it growing up, this really hit the spot! My pasta box only had 8 oz so I reduced the cashew cream to 2 cups to prevent it from being too soggy and it was perfect! I also threw in a bag of riced cauliflower and broccoli for good measure. I can say that Sriracha also works well with this! 😊 thanks for another great recipe!
★★★★★
Alexis Joseph says
Mmmm love that! Thanks so much for the thoughtful review, Marlies.
Candace says
We love this recipe and I made it many times during the winter last year and just pulled it back out again since the weather is getting chilly here. It is fabulous and feeds my husband and I for two nights plus a lunch or two. I am also going to make and freeze several to have some on hand for when our baby comes in February. My only constructive comment would be that the recipes uses almost every appliance in my kitchen so it may not be super accessible if you don't have a well-equipped kitchen. Thanks for a tasty recipe!
★★★★★
Alexis Joseph says
Awww I love this! Such a good idea to make and freeze...I've never tried that. I hear you on the appliances...the downside of making classic recipes dairy-free is often needing a blender like a Nutribullet to make the cashew cream, but luckily it's affordable! A good old pot, pan, and baking dish should suffice beyond that!
Tracey says
This recipe is awesome!! I used whole wheat thin spaghetti as the pasta of choice and other than using a little more nutritional yeast and omitting the mushrooms (sadly one of my kids refuses to eat them), it came out great. I love how easy and tasty the sauce is and will be using it as the base for other casseroles (thinking something with cauliflower next...). Will be making this again for sure! Thanks for sharing!!
★★★★★
Alexis Joseph says
I love that! So happy to know it works without mushrooms. Yum to the cauliflower idea!
Mickala says
Loved this recipe! I added riced cauliflower in with the celery and onion for additional veggies. I think I would add more tuna when I make again as well. Overall a great option 🙂
★★★★★
Alexis Joseph says
Mmmm that's a great idea!
Kristen says
Perfect quarantine dinner!! The Franks is a great touch. Didn’t have celery so used kale instead, still a crowd pleaser. Thanks!
★★★★★
Alexis Joseph says
Yay! Frank's is a must.
Sarah says
We made this last night, and it was delicious!!! Such a hearty and comforting meal. It reminds me of having tuna noodle casserole as a child except way healthier. This will become a staple for us for sure! We had your Carrot Cake Baked Oatmeal for dessert, which was also amazing!!
★★★★★
Alexis Joseph says
Fabulous!! Isn't this one so nostalgic? Thanks for reminding me I need to whip it up again with all this pasta I have on hand!
Laura says
I've been making this recipe on repeat for the past few months! It's so delicious and filling! Thanks for sharing!
★★★★★
Alexis Joseph says
Yessss that's amazing!!!
Megan says
Such a great dairy free comfort meal!
★★★★★
Alexis Joseph says
Fabulous, thanks Megan!
Erinjjwiery@gmail.com says
A hit with the whole family. Excellent with hot sauce. Thank you!
★★★★★
Amy @ FitnessMeetsFrosting says
This was SO GOOD and hit the spot! It was super easy to meal prep on the weekend and pop in the oven during the week. I subbed zucchini for mushrooms since I don't really like mushrooms and it was great! Another fabulous Hummusapien recipe 😉
Tip for my fellow "I only use 1-2 stalks of celery at a time" friends- I bought a whole head, washed, and chopped it. You can freeze the chopped stuff for your cooking needs (I wouldn't eat it thawed and raw...) Worked great in this 🙂
★★★★★
Alexis Joseph says
I'm so glad to hear that it worked with zucchini! And so smart about celery...I'm noting that for the future! Thanks so much for reviewing, Amy 🙂
Jan says
This is by far one of my favorite recipes! It reminds me of the casserole my mom used to make, but way healthier and so much better! It’s really easy and feeds my family for 2-3 nights.
★★★★★
Alexis Joseph says
Me too! Such a good weeknight dinner. Thanks for commenting, Jan!
Shelby says
amazing!!
★★★★★
Alexis Joseph says
Thank you TONS, Shelby!!
Peter says
Tried this last night. Hit a home run. Sadly no left-overs for today's lunch.
Alexis Joseph says
Oh man!! Sounds like you'll have to whip up another batch 🙂 Glad you enjoyed it, Peter! Thanks so much for coming back to let me know.
Alexis Joseph says
Hey again Peter! If you'd be so kind as to leave a star-rating, I'd really appreciate it! It's super helpful for other readers. Thanks again!
Mel says
Just made and let me tell you - it's fantastic! Deep flavors and just the right amount of tuna.
Alexis Joseph says
Thank you so much, Mel! I really appreciate you taking the time to let me know you enjoyed it. XO
Alexis Joseph says
Hey again Mel! If you'd be so kind as to leave a star-rating, I'd really appreciate it! It's super helpful for other readers. Thanks again!
Ardis K.C. Weight says
Holy goodness! This was a hit with the whole family. Will definitely be making this again and throwing in some broccoli next time!
Alexis Joseph says
Fabulous! I love the idea of adding broccoli, YUM. Thanks for the feedback, Ardis!
Alexis Joseph says
Hey again Ardis! If you'd be so kind as to leave a star-rating, I'd really appreciate it! It's super helpful for other readers. Thanks again!
Christine says
Hi Alex! I cannot wait to try this recipe. This will put the high speed blender I got for Christmas to good use 🙂 Quick question, do you think I could sub walnuts in for cashews?
Alexis Joseph says
Awesome! Nope--walnuts have a very strong flavor that would be overpowering here. Cashews are nice and mild for the perfect sauce!
Dylan says
Comfort food at its finest! So delish!
Toby says
if you get bread crumbs ready-made, check to see that they are very dry and crisp. Feel them and see that they are like crisp toast in texture. If not, heat them until they are crisp. If they are not fine in texture, make them so they are very small pieces, almost like flour. You can use a rolling pin or a can to smash the crumbs inside a plastic bag. If the crumbs crisp and dry, they will taste great. Better yet is to make some very dry toast using a good nutty-tasting whole grain bread and use those slices to make the crumbs
Karin says
I only have the Pacific Organic Condensed Cream of Mushroom Soup. Should I do anything different to compensate? Thanks!
Carla says
Girl!! This is amazing, my casserole is in the oven as I type this. I tasted the mixture with all the ingredients together (before oven) wow it is so good like that as well. Thank you so much I will be making this as a permanent recipe that I don't have to feel guilty about!
★★★★★
Alexis says
Yay!! Such an oldie but a goodie!
april says
what kind of tuna did you use? is it salmon or tuna flakes? planning on making this tomorrow! 🙂 thanks
Alexis says
Just regular flaked tuna!
Myung says
Is there a way I can get an estimate nutritional table on this one? Especially the sodium content because I am on a very sodium-restrict diet. Thanks! Love the recipe!
★★★★★
Brit says
I would love to try this for my family, but my biggest, little guy, has a severe tree nut allergy. Do you have a recommendation on how I could adapt this using something other than nuts? Dairy is okay in our house. Thank you so much!!
Alexis Joseph says
Hi! You can omit cashews and use 2 1/2 cups whole or 2% milk and a handful of parmesan or cheddar! If it needs to be thicker, make a slurry by stirring together 1 tbsp cornstarch with a splash of milk in a small bowl and stir into sauce. Taste the sauce before mixing everything together, keeping in mind it'll be saltier since it's going to mixed with all the other stuff. I often sprinkle parmesan or cheddar on top! Let me know how it turns out 🙂
She Rocks Fitness says
I will most definitely be coming over for this recipe! Tuna Noodle Casserole is one of those things you get a random craving for and have to fulfill it ASAP!
Alexis says
Right?! So delish.
Kalan says
We were having a gross, cold day in South Carolina (which is rare!) and I was craving some good comfort food that wasn't full of cream, butter, and cheese. After searching through a lot of different recipes, I found this one. Made it for my hubby and he didn't even comment on the whole wheat noodles, kale, or the fact that it didn't have the amount of cheese he was accustomed to. We both loved it and he asked for the leftovers for lunch the next day. I think next time I'll sneak in even more green stuff! Thank you for the wonderful recipe...it's definitely a keeper.
★★★★★
Alexis says
Hi Kalan! I'm SO glad you enjoyed the recipe! I love that you can easily sneak in peas and spinach 🙂 Thanks for reporting back!
Tasha says
I just made this tonight (found it on Pintrest recently) and have been staring at multiple cans of tuna in my cabinet for weeks now. I hate peas, (which is weird, because I'll eat anything else on the planet) and as much as they are good for me, I simply can not bear to have them in any dish. I threw in some sliced black olives instead, and used Panko on top. This is SO tasty. I'm glad I found it. Lunch for days! 🙂
★★★★
Alexis says
Yay! I'm so happy it turned out well for you, Tasha! It's a great way to use up extra tuna. Good call on the panko!
Julia says
I practically jumped out of my seat at the sight of this post. I used to eat Tuna Noodle Casserole like crazy and the only reason why I stopped was for the very reasons you outlined in the beginning of the post. So glad you introduced me to a better version of mushroom soup and a healthier tuna casserole. Thanks, my dear!!
★★★★★
Alexis says
You're very welcome, Julia! I was happy to solve the conundrum of icky mushroom soup 🙂 Enjoy!
Khushboo Thadani says
Okay I'm not going to lie: just the thought of canned tuna icks me out BUT I am loving the sound of this recipe...and imagining it with chicken instead of the tuna! And I bet you could really pimp yo casserole out with different soup flavors ;)!
Alexis says
I don't blame you at all. I mean it's tuna in a can...totally weird. I'm surprised it doesn't gross me out more! Yet somehow I just can't get enough of it...