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healthy tuna casserole
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3.75 from 4 votes

Healthy Tuna Noodle Casserole

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.
Prep Time10 minutes
Cook Time45 minutes
Total Time55 minutes
Course: Dinner
Cuisine: American
Keyword: Casserole Recipes, Comfort Food, Tuna Casserole
Servings: 8 people
Author: Silvia Dunnirvine

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 9x13 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

Calories: 312kcal | Carbohydrates: 30g | Protein: 23g | Fat: 12g | Saturated Fat: 5g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Cholesterol: 48mg | Sodium: 364mg | Potassium: 462mg | Fiber: 4g | Sugar: 5g | Vitamin A: 3274IU | Vitamin C: 18mg | Calcium: 77mg | Iron: 2mg