4.8 from 36 votes
Healthy Tuna Noodle Casserole
A healthier version of the comfort food classic, this tuna noodle casserole combines protein-packed chickpea rotini, albacore tuna, veggies and a creamy sauce. It comes together quickly and makes for a great comforting fall/winter dinner.
Prep Time
10 mins
Cook Time
45 mins
Total Time
55 mins
Servings:
4
Calories:
552 kcal
Course:
Lunch
Cuisine:
American
Ingredients
- 8 oz rotini pasta or regular pasta, Banza brand
- 2 Tablespoons olive oil
- 1 large yellow onion chopped
- 8 oz baby bella mushroom sliced
- 2 cloves garlic minced
- 1 teaspoon black pepper ground
- 1 teaspoon salt sea salt
- 3 Tablespoons all-purpose flour or gluten-free all-purpose
- 1 cup almond milk unsweetened
- 1 cup vegetable broth
- ½ cup cheddar cheese shredded
- 2 oz albacore tuna drained, canned
- 1 ½ cups peas frozen
- ½ cup Parmesan Cheese shredded
- ¼ cup almond meal or breadcrumbs
Instructions
- Cook noodles according to package until al dente (I cooked the Banza noodles for 6 minutes), drain and set aside.
- Preheat oven to 375ºF and spray a 9x9 casserole dish with cooking spray.
- While pasta is cooking heat oil in a large skillet over medium heat and saute onion and mushrooms with ground pepper and salt until onion is translucent and fragrant and mushrooms have cooked down, about 5-7 minutes.
- Add garlic and cook for an additional 1-2 minutes.
- Add flour to veggies and mix to coat.
- Slowly add almond milk and veggie broth. Bring mixture to boil, then reduce to a simmer, mixing often until sauce thickens, about 10-12 minutes.
- Remove from heat and stir in cheddar cheese until melted.
- Mix in noodles, peas and drained tuna and pour into prepared baking dish.
- Top with parmesan cheese and almond meal or breadcrumbs.
- Bake for 20-25 minutes. Broil for a 1-2 minutes to brown the top. Banza took 20 min and regular pasta took closer to 25 min.
Cup of Yum
Nutrition Information
Serving
1/4 recipe
Calories
552kcal
(28%)
Carbohydrates
53g
(18%)
Protein
43g
(86%)
Fat
20g
(31%)
Saturated Fat
4g
(20%)
Polyunsaturated Fat
1g
(6%)
Monounsaturated Fat
5g
(25%)
Cholesterol
31mg
(10%)
Sodium
1027mg
(43%)
Potassium
421mg
(9%)
Fiber
12g
(48%)
Sugar
11g
(22%)
Nutrition Facts
Serving: 4 Serving
Amount Per Serving
Calories 552
% Daily Value*
| Serving | 1/4 recipe | |
| Calories | 552kcal | 28% |
| Carbohydrates | 53g | 18% |
| Protein | 43g | 86% |
| Fat | 20g | 31% |
| Saturated Fat | 4g | 20% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 5g | 25% |
| Cholesterol | 31mg | 10% |
| Sodium | 1027mg | 43% |
| Potassium | 421mg | 9% |
| Fiber | 12g | 48% |
| Sugar | 11g | 22% |
* Percent Daily Values are based on a 2,000 calorie diet.