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.
Print
Healthy Tuna Noodle Casserole (No Dairy, No Soup!)
- Prep Time: 20 mins
- Cook Time: 25 mins
- Total Time: 40 mins
- Yield: 6-8 servings
- 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.
Sarah says
Any way to leave out the mushrooms?? Not sure if my kiddos would be too Inclined to eat their mushrooms
Alexis Joseph, MS, RD says
They add a lot of flavor since this recipe has no canned soup but feel free to experiment!
Beth says
This is the first time I’ve used raw cashews and nutritional yeast as a dairy substitute, and really liked the results. The family didn’t notice any difference. Even with grated parm on the table, no one added it to their meals. We are not dairy free but it is good to have alternatives for guests, pot-luck’s or when you are just out of fresh dairy.
Alexis Joseph, MS, RD says
That’s how we feel, sometimes it’s nice to experiment with new ingredients! Cheers 🙂
Dominique says
Hi, This looks delicious! Would it be possible to make this without the cashews and cheese? I'm trying to make this as fat free as possible. Can I use skim milk, my first choice or soy or almond milk? I usually have both skim milk and almond milk at all times. Thanks for all your time and wonderful recipes!
Alexis Joseph, MS, RD says
Hey! You could make with skim milk and no cheese but removing all the fat won’t leave this very tasty or flavorful to be honest :/ the cashews also help thicken it.