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Wholesome Tuna Noodle Casserole – Consuming Fowl Meals

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Wholesome Tuna Noodle Casserole – Consuming Fowl Meals


A more healthy model of the consolation meals basic, this tuna noodle casserole combines protein-packed chickpea rotini, albacore tuna, veggies and a creamy sauce. It comes collectively rapidly and makes for an ideal comforting fall/winter dinner.

Tuna noodle casserole is a basic consolation meals dish that brings me all the way in which again to my childhood. I used to like consuming it rising up, however for some purpose I by no means make it as an grownup. I do have this spaghetti squash tuna noodle casserole recipe on the weblog, however I figured it was time to make a real-deal tuna noodle casserole recipe (that’s EBF-approved in fact!).

For this recipe I made a couple of more healthy swaps, however you gained’t even be capable to inform – promise! This wholesome tuna noodle casserole recipe continues to be creamy, tacky and oh, so comforting. I can’t wait so that you can attempt it!

A serving of healthy tuna noodle casserole on a plate.

Why You’ll Love This Recipe

  • It’s a consolation meals basic made more healthy!
  • Excellent for meal prep.
  • Can simply be made gluten-free + dairy-free.
  • Full of vitamins from the veggies and protein from the tuna.
A baking dish containing healthy tuna noodle casserole.

What’s Tuna Noodle Casserole?

Tuna noodle casserole is a scrumptious, comforting dish that’s usually made with tuna, egg noodles, greens and a creamy mushroom sauce all topped with a beneficiant quantity of cheese and breadcrumbs. The tuna and greens are cooked within the sauce till tender, and the noodles are added simply earlier than serving.

In true EBF vogue I took the basic recipe and made a couple of swaps to make it a bit more healthy. I swapped the cream and milk for unsweetened almond milk, butter for olive oil, egg noodles for protein-packed chickpea noodles and diminished the quantity of cheese. This model continues to be tremendous wealthy and creamy, you gained’t even be capable to inform it’s made more healthy.

If you happen to’re searching for a low-carb model of tuna noodle casserole attempt my spaghetti squash tuna noodle casserole boats as a substitute.

Ingredients measured out to make Healthy Tuna Noodle Casserole: parmesan, onion, salt, pepper, cheddar, flour, baby bella mushrooms, almond milk, rotini pasta, olive oil, vegetable broth, almond meal or breadcrumbs, canned tuna, frozen peas and garlic.

Components Wanted

  • rotini pasta – I used the Banza gluten-free rotini for some added protein and to maintain this dish gluten-free, however be at liberty to make use of common rotini pasta when you favor. Rotini is the right pasta for this casserole as a result of it holds its form nicely with the sauce.
  • olive oil – to sauté the veggies.
  • yellow onion & garlic – provides a ton of taste to the sauce.
  • mushrooms – child bella mushrooms work for on this casserole.
  • flour – helps to thicken up the sauce. I used Bob’s Crimson Mill Gluten Free 1:1 Flour, however common all-purpose flour will work when you don’t want this dish to be gluten-free.
  • almond milk – I used unsweetened almond milk. You should utilize store-bought or make your individual almond milk at residence.
  • vegetable broth – provides further taste to the sauce. Hen broth or bone broth are good substitutes when you don’t have veggie broth readily available.
  • shredded cheddar cheese – to assist make the sauce further creamy! I like to recommend grating recent cheddar cheese versus utilizing pre-shredded cheese.
  • tuna – I usually purchase Albacore canned tuna since you get larger chunks of meat that aren’t mushy. I actually just like the Wild Planet model!
  • frozen peas – a staple in tuna noodle casserole! Peas are a very good supply of nutritional vitamins, fiber, protein and minerals. Additionally they add a contact of sweetness to this dish.
  • shredded parmesan – provides some saltiness and nice savory taste to this dish. Once more, I like to recommend grating recent parmesan cheese versus utilizing pre-shredded cheese.
  • almond meal – to assist obtain a crispy topping whereas retaining this dish gluten-free. Breadcrumbs will work as nicely.
  • sea salt & floor pepper – to convey all of the flavors collectively.
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A serving of healthy tuna noodle casserole on a plate with a fork.

Substitutions & Notes

  • Noodles: I’ve examined each gluten-free pasta and common pasta and each work nicely for this dish! If you happen to don’t have rotini pasta readily available any pasta form ought to work. Different nice choices embrace macaroni, fusilli, rigatoni or penne.
  • Milk: Swap the almond milk for normal dairy milk or your favourite non-dairy milk. I simply wouldn’t use flavored or sweetened milk as that can change the flavour of the sauce.
  • Flour: Both gluten-free flour or common all-purpose flour work simply high-quality. If you happen to don’t have both readily available, cornstarch or arrowroot flour are good substitutes.
  • Tuna: Tuna casserole wouldn’t be the identical with out tuna, however it might simply be swapped if you wish to change issues up! Attempt utilizing canned salmon, shredded rooster or tofu for a vegan model.
  • Dairy-free: I examined a dairy-free model of this casserole and it turned out nice! I simply swapped the cheeses for dairy-free choices.
9 photos showing to steps to make Healthy Tuna Noodle Casserole: making the mushroom sauce and tossing with cheese, pasta, peas and then baking.

How you can Make

Prepare dinner pasta: Start by cooking the noodles in response to the package deal directions.

Sauté veggies: Preheat the oven to 375°F and put together a 9×9 casserole dish with cooking spray. Then, warmth a big skillet over medium warmth with oil. Sauté the onions and mushrooms with salt and pepper for five minutes, or till onions are translucent. Add the garlic and cook dinner for one more 1-2 minutes.

Make sauce: Combine within the flour with the veggies and stir till veggies are coated. Slowly start to pour within the almond milk together with the vegetable broth. Whisk to mix. Convey this combination to a boil, then scale back to a simmer whereas mixing typically, or till the sauce thickens about 10-12 minutes. Take away from warmth and stir within the cheddar cheese till melted.

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Bake: Stir within the cooked noodles, peas and drained tuna. Pour into the ready casserole dish. Sprinkle on parmesan cheese and almond meal or bread crumbs. Bake for 20-25 minutes. Broil for the final 1-2 minutes to brown the highest.

A baking dish containing healthy tuna noodle casserole next to a block of parmesan cheese.

How you can Retailer Leftovers

Within the fridge: Retailer any leftovers in an hermetic sealed container for 4-5 days within the fridge. Reheat any leftovers within the microwave for 1-2 minutes, or over medium-high warmth on the range.

Within the freezer: This tuna casserole ought to freeze properly if you wish to make this dish prematurely. Simply let the casserole cool utterly, cowl securely with a lid or tin foil and freeze for as much as 3 months. Once you’re able to eat, let the casserole thaw within the fridge in a single day, then warmth within the microwave or within the oven, till warmed all through.

Extra Tuna Recipes to Attempt

Extra Pasta Recipes to Attempt

Make sure to take a look at the entire tuna recipes and the complete assortment of dinner recipes on EBF!

Wholesome Tuna Noodle Casserole

A more healthy model of the consolation meals basic, this tuna noodle casserole combines protein-packed chickpea rotini, albacore tuna, veggies and a creamy sauce. It comes collectively rapidly and makes for an ideal comforting fall/winter dinner.

A serving of healthy tuna noodle casserole on a plate.
  • 8 oz Banza rotini pasta, or common pasta
  • 2 Tablespoons olive oil
  • 1 giant yellow onion, chopped
  • 8 oz child bella mushrooms, sliced
  • 2 cloves garlic, minced
  • 1 teaspoon floor pepper
  • 1 teaspoon sea salt
  • 3 Tablespoons all-purpose flour, or gluten-free all-purpose
  • 1 cup unsweetened almond milk
  • 1 cup vegetable broth
  • ½ cup shredded cheddar cheese
  • 2 5 oz canned Albacore tuna, drained
  • 1 ½ cups frozen peas
  • ½ cup shredded Parmesan
  • ¼ cup almond meal or breadcrumbs

Serving: 1/4 recipe Energy: 552kcal Carbohydrates: 53g Protein: 43g Fats: 20g Saturated Fats: 4g Polyunsaturated Fats: 1g Monounsaturated Fats: 5g Ldl cholesterol: 31mg Sodium: 1027mg Potassium: 421mg Fiber: 12g Sugar: 11g

DID YOU MAKE THIS RECIPE?

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