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Healthy Tuna Noodle Casserole

Healthy Tuna Noodle Casserole

Melena
A lighter, nourishing take on the classic comfort food. This creamy casserole combines tuna, whole-grain noodles, vegetables, and a homemade sauce for a meal that’s satisfying, wholesome, and easy to make.
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Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes

Ingredients
  

  • 2 cans tuna preferably packed in water
  • 8 ounces whole-wheat lentil, or high-protein noodles
  • 1 cup peas or mixed vegetables
  • 1 small onion diced
  • 2 cloves garlic minced
  • 1 cup low-fat milk or dairy-free alternative
  • 1 cup low-sodium chicken or vegetable broth
  • 2 tablespoons whole-wheat flour or gluten-free flour
  • 2 tablespoons olive oil or light butter
  • ½ cup shredded cheese optional or reduced-fat
  • Salt and black pepper to taste
  • Optional: whole-wheat breadcrumbs for topping
  • Optional Add-Ins / Variations:
  • Extra veggies: broccoli mushrooms, spinach, carrots, zucchini
  • Extra protein: shredded chicken white beans
  • Flavor tweaks: paprika smoked paprika, lemon zest, dried thyme, parsley, Dijon mustard
  • Dairy-free: oat or almond milk nutritional yeast, dairy-free butter

Instructions
 

  • Cook the noodles: Prepare noodles according to package instructions, slightly undercooked. Drain.
  • Make the sauce: Warm olive oil or butter in a pan, sauté onion and garlic. Sprinkle in flour, stir to form a light paste. Gradually add broth and milk, whisking until creamy.
  • Combine ingredients: Mix noodles, tuna, vegetables, and sauce together. Season with salt, pepper, and optional cheese.
  • Transfer to baking dish: Spread mixture evenly. Optional: top with breadcrumbs and cheese for extra crunch.
  • Bake: At 375°F (190°C) for 20–25 minutes, until the top is golden and casserole is bubbling.
  • Serve: Enjoy warm, alone or with a fresh salad or steamed vegetables.

Notes

  • Use slightly undercooked noodles—they finish cooking in the oven.
  • Fresh vegetables can replace frozen; sauté first for best results.
  • Reheats well for meal prep; store in an airtight container in the fridge for up to 4 days.
  • Can be frozen before or after baking; reheat at 350°F (177°C) until warmed through.