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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
10 mins
Total Time
55 mins
Servings: 4
Calories: 552 kcal
Course: Lunch
Cuisine: American

Ingredients

  • 8 oz Banza rotini pasta or regular pasta
  • 2 Tablespoons olive oil
  • 1 large yellow onion chopped
  • 8 oz baby bella mushrooms sliced
  • 2 cloves garlic minced
  • 1 teaspoon ground 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

Instructions

    Cup of Yum
  1. Cook noodles according to package until al dente (I cooked the Banza noodles for 6 minutes), drain and set aside.
  2. Preheat oven to 375ºF and spray a 9x9 casserole dish with cooking spray.
  3. 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.
  4. Add garlic and cook for an additional 1-2 minutes.
  5. Add flour to veggies and mix to coat.
  6. 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.
  7. Remove from heat and stir in cheddar cheese until melted.
  8. Mix in noodles, peas and drained tuna and pour into prepared baking dish.
  9. Top with parmesan cheese and almond meal or breadcrumbs.
  10. 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.

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 Monounsaturated Fat 5g Cholesterol 31mg (10%) Sodium 1027mg (43%) Potassium 421mg (12%) Fiber 12g (48%) Sugar 11g (22%)

Nutrition Facts

Serving: 4Serving

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.