Healthy Tuna Noodle Casserole
Rich and creamy and packed with protein and fiber, this healthy tuna noodle casserole is a delicious nutrient dense version of your favorite comfort food. Plus, it’s gluten free and dairy free too.
Servings: 4 servings
Calories: 245kcal
Ingredients
- 4 ounces chickpea rotini
- 1 tablespoon extra virgin olive oil
- 3 stalks celery diced
- ½ cup white onion diced
- 1 tablespoon oat Flour or gluten free oat flour
- 1 ½ cups low sodium vegetable broth
- ⅔ cup mushrooms sliced
- 10 ounces canned tuna in water
- ½ cup peas
- 2 tablespoons nutritional yeast
- salt and pepper to taste
- 1 teaspoon dried parsley
Instructions
- Preheat the oven to 375 F.
- Bring a pot of water to a boil. Boil the pasta according to package instructions. Drain in a collander and set aside.
- Bring a large skillet to medium heat with the extra virgin olive oil. Add the onions, celery and salt and pepper. Cook 4-5 minutes until the vegetables are translucent.
- Whisk the flour and broth into the skillet with the vegetables. Whisk until the flour is combined. Add the mushrooms and cook 3 minutes then add the tuna, peas, nutritional yeast and pasta to the skillet. Stir to combine.
- Transfer the contents from skillet to a 13.5-inch x 8.25-inch rectangular casserole dish.
- Bake in the oven 25 minutes then remove, add the dried parsley on top and serve!
Notes
- Each serving is approximately 1 1/2 cups.
- Use good quality canned tuna for this recipe. It makes a difference in the flavors, and you’ll get those perfect meaty chunks throughout the dish.
- Use tuna canned in water, not oil.
- Any pasta can be used with this recipe. I recommend a higher protein pasta like Barilla protein plus, lentil, edamame or chickpea.
- Cook the pasta just until it is done and reserve some pasta cooking water to thicken the sauce and get it to coat the pasta nicely.
- Add more veggies to bulk up the dish. Chop up some of your favorite veggies and sauté them in order of their toughness.
- You can substitute any flour in this recipe except coconut flour.
Nutrition
Serving: 1serving | Calories: 245kcal | Carbohydrates: 26g | Protein: 25g | Fat: 6g | Saturated Fat: 1g | Trans Fat: 1g | Cholesterol: 26mg | Sodium: 232mg | Potassium: 412mg | Fiber: 7g | Sugar: 6g | Vitamin A: 315IU | Vitamin C: 10mg | Calcium: 55mg | Iron: 5mg