Healthy Tuna Noodle Casserole is loaded with veggies, chunks of wild albacore tuna, and coated with a deliciously light and creamy sauce! It’s a quick and budget-friendly meal you can prepare months ahead of time or whip up for an easy family dinner.
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The comforting flavors, affordability, and convenience of this Healthy Tuna Noodle Casserole are so hard to resist! Made extra nutritious with albacore tuna, a variety of vegetables, and a creamy sauce, this simple dinner idea is loaded with savory flavors.
Tuna noodle casserole is a classic American dish. Not only is it a breeze to put together, but the ingredients are simple, budget-friendly, and delicious. I’ve taken a few of the classic ingredients and swapped them for healthier alternatives without skipping the flavor. It’s a win-win!
If you love this easy tuna casserole, then you’ll have to try my Smoked Salmon Breakfast Casserole and Green Tuna Salad. Both of these seafood dishes are easy to make, great for a crowd, and have big flavors!
What kind of tuna is best for tuna casserole?
Tuna casseroles are famous for being quick and simple, which is why canned tuna is always the way to go. I prefer to use canned albacore tuna because it tastes less fishy and has a nice, thick texture rather than being flaky and small (like chunk light tuna). Albacore tuna also contains more omega-3’s, making it the healthiest choice for this nutritious tuna casserole!
What makes this tuna casserole healthy?
Most tuna casseroles are made with cream of mushroom soup, egg noodles, peas, and tuna before adding breadcrumbs or potato chips on top. While these traditional ingredients are completely savory and delicious, there are a few easy adjustments we can make to load this casserole with nutrients and lower the sodium.
My healthy tuna casserole recipe is made with canned albacore tuna, which is a great source of protein and omega-3 fatty acids, and low in calories. Instead of mixing the filling with a can of cream of mushroom soup, I used a mix of milk, heavy cream, and chicken stock so the finished result isn’t as salty. Lastly, I’ve added carrots and corn as well as frozen peas to give it an extra healthy twist!
One thing to be wary of is the risk of mercury in canned tuna. However, this can easily be avoided by making this casserole no more than once a week.
How to make healthy tuna noodle casserole
Cook the egg noodles, then drain and set them aside. Meanwhile, saute the onion and carrots in a skillet over medium-high heat.
After a few minutes, add the garlic, peas, and corn. Stir in the flour so everything is well coated. Next, whisk in the chicken stock, then the milk, heavy cream, salt, pepper, and tuna. Let it simmer for a few minutes.
Now that the sauce is ready, you can add the noodles! Finish by stirring in the cheddar cheese.
Transfer the filling to your prepared baking pan and sprinkle the breadcrumbs or parmesan cheese on top. Bake until the pasta starts to turn golden and crispy, then serve and enjoy!
Tips and variations
- Toppings – Breadcrumbs or parmesan cheese baked onto the casserole will give it a crunchy finish.
- Feel free to add even more vegetables! Celery, broccoli, spinach, or mushrooms would all be delicious.
- While baking, make sure the casserole is uncovered so the breadcrumb topping can crisp up.
- Dairy free – Swap the cream and milk for dairy free milk or cashew cream.
- Gluten free – Use your favorite gluten free pasta noodles, use any gluten free flour you like, and top the casserole with parmesan cheese or gluten free breadcrumbs.
What to serve with tuna noodle casserole
A hearty, healthy casserole always goes so well with a few light dishes on the side. Try serving a scoop of the warm casserole next to caesar salad, dinner rolls, carrot fries, potato salad, or a roasted vegetable salad.
Can I make tuna casserole ahead of time?
You can! Go ahead and assemble the unbaked casserole or keep the baked leftovers stored away for later. Cover the baking dish and store the unbaked and baked casserole in the fridge or freezer.
Make sure to fully thaw the frozen casserole before baking. Then add the breadcrumbs or parmesan on top and bake according to the recipe instructions.
More healthy dinner recipes
Healthy Tuna Noodle Casserole
Ingredients
- 12 oz egg noodles
- 3 cans 5oz each, wild tuna in water
- 1 cup carrots, cubed
- 1 whole white/ yellow onion, diced
- 4 cloves garlic, minced
- 2 tbsp all-purpose flour
- 1 1/2 cups low-sodium chicken stock
- 1 cup milk
- 1/2 cup heavy cream
- 2 cups frozen peas
- 1 cup frozen corn
- 1 cup mild cheddar cheedse, shredded
- 2 tbsp panko breadcrumbs OR parmesan cheese
- 1 tbsp olive oil
- 1 pinch sea salt and pepper, to taste
- 1 tbsp fresh parsley
Instructions
- Pre-heat oven to 400F degrees. Grease a 9×13 baking dish and set aside.
- Cook egg noodles according to package instructions. Drain and set aside
- Heat oil in large sauce pan over medium-high heat. Add onion and carrots, sauté for about 5 minutes. Then dd garlic, peas and corn, sauté for 2-3 minutes.
- Stir in the flour and cook for 1 minute, tossing the veggies to coat evenly.
- Whisk in chicken stock until combined, then stir in milk, heavy cream, salt, pepper and tuna. Continue to cook, stirring occasionally , for an additional 5 minutes
- Add cooked egg noodles to the tuna and veggies mix, toss to combine. Stir in cheddar cheese until and stir well.
- Transfer tuna and veggies to the prepared baking dish. Top with panko breadcrumbs or parmesan cheese.
- Bake for 23-25 minutes or until the top of the pasta starts to turn golden and crispy.
Notes
- Toppings – Breadcrumbs or parmesan cheese baked onto the casserole will give it a crunchy finish.
- Feel free to add even more vegetables! Celery, broccoli, spinach, or mushrooms would all be delicious.
- While baking, make sure the casserole is uncovered so the breadcrumb topping can crisp up.
- Dairy free – Swap the cream and milk for dairy free milk or cashew cream.
- Gluten free – Use your favorite gluten free pasta noodles, use any gluten free flour you like, and top the casserole with parmesan cheese or gluten free breadcrumbs.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
My husband and I enjoyed this new and very nice dish tonight. Thank You !
Happy to hear Valerie! Thanks for taking the time to share your feedback!