Healthy Tuna Noodle Casserole

Comforting Healthy Tuna Noodle Casserole made from scratch, packed with veggies and just as satisfying as the original. 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. 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 and finally wrote it down.

It's one of those meals perfect for weeknight dinner 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!

1. First, boil the noodles and soak the cashews.
2. Meanwhile, cook the onion, celery, garlic, and mushrooms.
3. Blend the cashews and water to make the sauce base. Then we'll make a roux and stir in nutritional yeast, peas and tuna.
4. 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.
• peas: because the sweet pop of green is everything.
• whole wheat flour: to make a nice roux that'll further thicken the sauce.
• 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. You could add a handful of parmesan if you're not dairy free.

What's the best 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.”

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.

Storage tips

Store tuna noodle casserole in an air-tight container in the refrigerator for up to five 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! 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.

If you love this homemade healthy tuna casserole recipe, please let me know by leaving a 5-star rating and/or comment! I hope you adore it as much as I do!

Healthy Tuna Noodle Casserole Recipe

★★★★★ 4.9 from 32 reviews

• Author: Alexis | Hummusapien
• Prep Time: 20 mins
• Cook Time: 25 mins
• Total Time: 40 mins
• Yield: 6-8 servings 1x
• Category: Main Meals
• Method: Oven
• Cuisine: American

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Description

Comforting Healthy Tuna Noodle Casserole made from scratch, packed with veggies and just as satisfying as the original. Dairy free!

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Ingredients

Units USM Scale 1x2x3x

• 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

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Instructions

1. 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.
2. 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.
3. 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.
4. 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.
5. 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.

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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.