Creamy, comforting Healthy Tuna Noodle Casserole made from scratch! This Hummusapien community favorite is packed with veggies and just as satisfying and flavorful as the original. This is one of those meals perfect for weeknight dinners because it makes a huge pan and the leftovers taste even better! Dairy free and easily gluten free.
I feel like this nostalgic gem 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.
But only if we're talkin' tuna casserole without soup. Like, hard pass on the soup versions. If you've laid mouth on my famous Healthy Green Bean Casserole (also sans dairy and condensed soup), you already get me. Healthy lunch and dinner recipes are my jam!
But don't take my word for it...
5-Star Reader Reviews ★★★★★
"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!" -Katie
"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! Highly highly recommend." -Julie
"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!" --Jennilee
"This recipe is stupid good. I used ½ red lentil pasta and ½ whole wheat (6oz) each, and frozen mushrooms. My boyfriend was going to make his own meal and ended up eating several helpings of this instead." -Allison
"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! Thanks! -Gloria
The low down on ingredients
- Pasta: The standard base of our nostalgic bake. Egg noodles feel classic to me but rotini or fusilli work great for all those yummy sauce crevices. You can go whole wheat or do my fave brown rice fusili!
- Tuna: I like wild caught albacore tuna in water (not oil). I typically get Wild Planet albacore tuna at Costco or Safe Catch brand.
- Raw cashews: The key to an amazingly rich and creamy sauce (OMG a tuna noodle casserole without milk?!). Yep, dairy free tuna noodle casserole is happening thanks to cashews.
- Onion: To build a super flavorful base.
- Garlic: Just a must for depth of flavor.
- Celery: I know celery is polarizing but I love it in here. You can always omit it.
- Mushrooms: Lotsa great umami flavor to make you keep coming back for more. You can even double the mushrooms!
- Peas: Cuz 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.
- Hot sauce: Whatever you do, do not skip the Frank's. It takes this baby to the next level.
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!
Let's make it!
- 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!
But wait, it's good for you?
As a dietitian, I love that this epic 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.
She's packed with fiber and protein and much lower in saturated fat and calories than your classic tuna noodle casserole!
How to store
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.
To make ahead
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.
To freeze
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.
PrintHealthy Tuna Noodle Casserole (No Dairy, No Soup!)
- 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 pasta of choice (egg noodles, brown rice fusilli, whole wheat, etc)
- 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 flour (all purpose or whole wheat)
- 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). Sometimes I like to add a splash of soy sauce for more umami! 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.
Recipe by Alexis Joseph of Hummusapien™. Photos by Eat Love Eats.
Val says
This dish is absolutely INCREDIBLE! If I could give this 12 stars, I would. We made it exactly as written, using double the mushrooms as mentioned as an option. It was phenomenal and every single person was obsessed with how good it was. It felt really nourishing and cozy without feeling heavy - not so easy to find in casserole dishes...!
I love how versatile this recipe is because I could definitely see other veggies working if you didn't have mushrooms on hand (though the combo of mushrooms and peas in a casserole like this is just so classic :)).
Lastly, do NOT skip out on the hot sauce. A classic Hummusapien suggestion I never would've thought of and it truly puts this over the top!!
Alexis Joseph, MS, RD says
Yesss I am totally making it with double the mushrooms next time! Nourishing and not too heavy was exactly what I was going for. Hot sauce is supreme! Thanks so much, Val 🙂
Stephanie Mckellop says
If I use all purpose flour, would it be the same amount?
Alexis Joseph, MS, RD says
Yep! I used that when I made it last night 🙂
Stephanie Mckellop says
Hello! Is whole wheat flour necessary, or can it be all-purpose flour?
Alexis Joseph, MS, RD says
All purpose works!
Mary Kay says
Only one person in the family doesn’t have dietary issues and we all can eat this recipe because it’s delicious and doesn’t taste like something is missing or substituted. Thank you.
Alexis Joseph, MS, RD says
Best compliment ever, thank you Mary Kay!
Emily says
This is so flavorful and satisfying! I thought I would miss the cheese that was in the version I ate growing up, but I didn’t miss it at all.
Alexis Joseph says
That’s the ultimate compliment! Thanks so much 🙂
Paula says
Autumn weather will be here soon, and this looks like the perfect recipe for a cool night. Can't wait to try it!
One question though... I bought roasted unsalted cashews before re-reading the recipe. Will those work, or do I need raw cashews?
Alexis Joseph says
Hey Paula! Raw is ideal but roasted should work in a pinch!
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!
Julie S. says
Thank you for this note! I read it and felt like I was, indeed, on the right track!
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!
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 🙂
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!