This comforting Healthy Tuna Noodle Casserole is made decadently creamy with cashews. Just as satisfying as the original, it's the ultimate weeknight dinner!
I feel like Tuna Noodle Casserole is a love it or hate it situation. Not much gray happening there.
Like you either vehemently loathe it or you're absolutely smitten. I'm clearly of the latter camp. And holy moly, I hope you are, too!
I grew up eating tuna noodle casserole and chicken and broccoli with rice and all things cozy. There's something so comforting about digging into a casserole, am I right?!
Similar to my Vegan Lasagna, I've been making a version of this for years (Jeff LOVES it), but just recently took the time to write down the recipe. Because you need this classic in your arsenal!
It's one of those meals perfect for weeknight dinner because it makes a big pan and the leftovers taste even better.
The magic is in the cashew cream sauce.
You will NOT believe how thick and creamy this sauce is! MAGIC.
Classic tuna noodle casserole recipes call for some combo of milk, cheese, or condensed soup. You can't go wrong with the classic, but today's version is a bit more nutrient-dense to power you through your week. Ya dig?
After sautéing the onion, celery, garlic, and mushrooms, you'll make a roux with flour and creamy homemade cashew mylk. Nutritional yeast adds a nice rich cheesy flavor. Finish her off with peas (obligatory!) and plenty of tuna for fabulous flavor.
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.
My favorite sustainable & delicious tuna:
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, just tasty tuna!
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.
They even have printable guides to find the most sustainable options for your state! The seafood to avoid means that “they’re overfished, lack strong management or are caught or farmed in ways that harm other marine life or the environment.”
Per the Monterey Bay Aquarium Seafood Watch, here are some simple guidelines to follow when shopping for tuna:
1. Look for the following “Best Choice” sources of tuna caught with trolling lines or handlines and hand-operated pole-and-lines: 1) albacore (aka white tuna) caught in the North Pacific, South Pacific and North Atlantic; 2) skipjack tuna (aka light tuna) caught in the East Pacific and Western and Central Pacific, and 3) yellowfin tuna caught in the Western and Central Pacific.
2. U.S.-caught tuna is a “Best Choice” or “Good Alternative,” except for Avoid-rated Pacific bluefin tuna caught in California and bigeye tuna caught in the Atlantic with drifting longlines.
3. Except for U.S.-caught, take a pass on all tuna caught with drifting longlines and floating object purse seines (FAD). Also, don’t buy wild-caught Pacific bluefin and Southern bluefin tuna.
4. All species of farmed bluefin tuna are on the “Avoid” list. If you're not sure of the species, where it's from and how it was caught, err on the side of caution and look for other "Best Choice" seafood.
Can this be made gluten-free?
Yes, as long as you use gluten-free pasta and breadcrumbs. These are my favorite GF breadcrumbs and this is my favorite pasta. The texture of the pasta is perfect—not at all mushy and no whole grain taste.
How to store, freeze, and reheat:
How to store, freeze, and reheat:- Store tuna noodle casserole in an air-tight container in the refrigerator for up to five days.
- This casserole can be frozen! If you're planning to freeze, follow the recipe except for the topping. Place in a freezers-safe dish like this one 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 instructions.
If you love this recipe, please let me know by leaving a 5-star rating and/or comment! I hope you adore it as much as I do!
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Healthy Tuna Noodle Casserole
- Prep Time: 20 mins
- Cook Time: 25 mins
- Total Time: 40 mins
- Yield: 6-8 servings 1x
- Category: Main Meals
- Method: Oven
- Cuisine: American
Description
This comforting Healthy Tuna Noodle Casserole is made decadently creamy with cashews. Just as satisfying as the original, it's the ultimate weeknight dinner!
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
- 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 sea salt
- lots of freshly ground black pepper
- ⅓ cup breadcrumbs
Instructions
- Cook 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. Taste and adjust salt and pepper.
- 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 hot with Frank's hot sauce! Store in an air-tight container in the refrigerator for up to five days.
Notes
This casserole can be frozen! If you're planning to freeze, follow the recipe except for the topping. Place in a freezers-safe dish like this one 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.
Recipe by Alexis Joseph of Hummusapien™. Photos by Eat Love Eats.
