As I stirred the bubbling pot on the stove, the warm aroma of sautéed mushrooms and garlic enveloped me like a cozy hug, taking me back to family dinners filled with laughter. This Healthy Tuna Noodle Casserole is more than just a dish; it’s a lightened-up version of a beloved classic that brings comfort without the guilt. With wholesome whole wheat egg noodles and a creamy homemade sauce, this recipe is perfect for satisfying both kids and adults alike. Not only is it quick to prepare, but it also makes for fantastic leftovers that are perfect for lunches throughout the week. Ready to reconnect with this comforting meal in a healthier way? Let’s dive in!
Why is this casserole a must-try?
Comforting, yet Healthy: This Healthy Tuna Noodle Casserole combines the nostalgic taste of a family favorite with nutritious ingredients that keep it light and wholesome.
Quick Preparation: With just a few simple steps, you can whip up this dish in no time—perfect for busy weeknights or unexpected guests.
Flavorful Depth: The blend of sautéed mushrooms, fresh thyme, and a hint of mustard creates a dish that’s rich in flavor without the heaviness, making it ideal for everyone.
Versatile Ingredients: Feel free to customize it by swapping whole wheat noodles for gluten-free pasta or adding extra veggies, just like in my Crazy Good Casserole.
Family-Friendly Appeal: This dish packs in protein and fiber, ensuring both kids and adults enjoy a satisfying meal, just as with my Healthy Baked Chicken.
Delicious Leftovers: Perfect for meal prep, this casserole stays flavorful, making it an excellent option for lunches throughout the week!
Healthy Tuna Noodle Casserole Ingredients
• Discover the essential components for a wholesome twist on this classic dish.
For the Casserole
- Whole-Wheat Egg Noodles – Provides structure and heartiness; can be substituted with regular egg noodles if desired.
- Olive Oil – Perfect for sautéing vegetables and adds healthy fats.
- Baby Bella (Cremini) Mushrooms – Offers a rich, umami flavor and delightful texture.
- Yellow Onion – Adds a natural sweetness and depth to the flavor base.
- Garlic – Infuses the dish with aromatic notes, enhancing overall taste.
- Fresh Thyme – Brings a fragrant, herbal flavor; use more for garnishing.
- Unsalted Butter – Adds richness; essential for creating a creamy roux.
- All-Purpose Flour – Thickens the homemade sauce, ensuring a satisfying consistency.
- Vegetable Broth – Serves as the main liquid base; opt for low-sodium versions for a healthier option.
- Whole Milk – Provides creaminess; can be replaced with unsweetened cashew milk for a dairy-free version.
- Dijon Mustard – Introduces a tangy depth to the casserole, highlighting the flavors.
- Kosher Salt – Elevates the dish, making all flavors shine.
- Black Pepper – Adds a mild heat to balance the flavors.
- Celery Seed – Provides a subtle, aromatic flavor for depth.
- Sharp White Cheddar Cheese – Contributes creamy texture and cheesy goodness; can be swapped for mozzarella or a dairy-free option.
- Lemon Juice & Zest – Brightens the casserole and adds needed acidity for balance.
- Canned Tuna (Albacore or Skipjack) – The hero protein in this dish; choose smaller species to minimize mercury exposure.
- Frozen Green Peas – Adds pops of color and sweetness; fresh peas work well too.
- Panko Breadcrumbs – Ideal for a crispy topping, making every bite satisfying.
Optional Garnishes
- Fresh Thyme or Parsley – For an added layer of flavor and a beautiful presentation.
Step‑by‑Step Instructions for Healthy Tuna Noodle Casserole
Step 1: Preheat and Prepare
Begin by preheating your oven to 375°F (190°C). While the oven warms up, grab a 9×13-inch baking dish and coat it with non-stick spray to prevent sticking. This dish will hold all the deliciousness of your Healthy Tuna Noodle Casserole, ensuring it bakes beautifully and is easy to serve.
Step 2: Cook the Noodles
In a large pot, bring salted water to a rolling boil, then add whole-wheat egg noodles. Cook until al dente, usually about 7–8 minutes. Once cooked, drain the noodles in a colander and return them to the pot, setting it aside off the heat. This will be the hearty base of your casserole.
Step 3: Sauté the Vegetables
Heat a sauté pan over medium heat, adding a drizzle of olive oil. Toss in chopped baby Bella mushrooms and diced yellow onion, cooking for about 8 minutes until they soften and turn golden. Add minced garlic and fresh thyme, cooking for an additional minute until fragrant, creating a lovely aroma that fills your kitchen.
Step 4: Make the Roux
Stir in unsalted butter into the sautéed vegetables until melted. Gradually sprinkle in all-purpose flour, stirring continuously for 2 minutes to create a roux. Slowly pour in vegetable broth while stirring, bringing the mixture to a boil. Reduce heat and simmer for about 5 minutes until thickened, ensuring a rich creaminess for your casserole’s sauce.
Step 5: Whisk in the Creaminess
Next, whisk whole milk into the thickened mixture along with Dijon mustard, kosher salt, black pepper, and celery seed. Continue cooking on low heat for about 3 minutes until the sauce thickens further. Stir in half of the sharp white cheddar cheese until melted. Finally, enhance the flavor by adding lemon juice and zest, blending all ingredients together seamlessly.
Step 6: Combine Ingredients
In the pot with the noodles, gently fold in the creamy sauce, canned tuna, and frozen peas. Stir until everything is well coated and evenly mixed. The combination of flavors and textures in this Healthy Tuna Noodle Casserole is what makes it such a comforting dish, perfect for the whole family.
Step 7: Transfer and Top
Pour the noodle mixture into the prepared baking dish, spreading it evenly. Sprinkle the remaining sharp white cheddar cheese over the top, followed by a generous layer of panko breadcrumbs for added crunch. This will create a beautifully crispy texture as it bakes, enhancing the overall experience of the casserole.
Step 8: Bake to Perfection
Place the casserole in the preheated oven and bake for about 15 minutes, until it’s bubbly and the cheese is melted. For an extra touch, broil for 2 additional minutes at the end to achieve a golden-brown topping. Once out of the oven, let it sit for 5-10 minutes before serving, allowing the flavors to meld beautifully.
How to Store and Freeze Healthy Tuna Noodle Casserole
Fridge: Store your Healthy Tuna Noodle Casserole in an airtight container for up to 4 days. This ensures it retains its delicious flavors and creamy texture.
Freezer: For longer storage, freeze the casserole tightly wrapped in plastic wrap and aluminum foil for up to 3 months. Thaw it overnight in the fridge before reheating.
Reheating: To reheat, microwave individual portions or place the casserole in the oven at 350°F, covered with foil to keep it moist. Bake until heated through, about 20-25 minutes.
Leftovers: This casserole makes for fantastic leftovers, perfect for satisfying lunches that keep your energy up throughout the day!
Make Ahead Options
This Healthy Tuna Noodle Casserole is a fantastic option for meal prep, allowing you to enjoy stress-free weeknights. You can assemble the entire casserole up to 24 hours in advance. Simply follow the recipe instructions up to the point of baking, cover tightly with plastic wrap, and refrigerate. To keep the flavors fresh, ensure that the dish is well-sealed. When you’re ready to enjoy it, preheat the oven and bake directly from the fridge; just add an extra 5-10 minutes to the baking time. With this make-ahead method, you’ll have a delicious, comforting meal ready with minimal effort!
Healthy Tuna Noodle Casserole Variations
Feel free to get creative and customize your dish with these delightful twists and swaps that enhance flavor and nutrition!
- Gluten-Free: Substitute whole wheat noodles with gluten-free pasta to cater to dietary needs without sacrificing taste.
- Cheese Blend: Replace sharp white cheddar with a mixture of mozzarella and gouda for a creamy, cheesy delight. The combination brings a unique flavor that takes this casserole to the next level.
- Vegetable Boost: Add fresh spinach or bell peppers for a pop of color and added nutrients, bringing more vibrancy and crunch to each bite.
- Spicy Kick: Incorporate diced jalapeños or a sprinkle of red pepper flakes for a heated twist that spices things up, making every mouthful exciting.
- Seafood Twist: Swap tuna for canned salmon or shrimp for a different protein experience, perfectly complementing the creamy sauce and making it a hit for seafood lovers!
- Herb Infusion: Experiment by adding fresh dill or parsley, providing a refreshing taste that elevates the overall flavor profile of this comforting casserole.
- Savory Topping: Use crushed tortilla chips instead of panko breadcrumbs for a fun crunch and a hint of flavor, adding a unique twist to this classic comfort dish.
- Zesty Burst: Mix in a touch of hot sauce or a squeeze of lime juice for a sharp tang that pairs beautifully with the creamy sauce, brightening up your casserole.
For more ideas, check out my Crazy Good Casserole or a delightful twist on classic flavors with my Sticky Beef Noodles. The possibilities are endless!
Expert Tips for Healthy Tuna Noodle Casserole
• Perfect Noodle Timing: Cook the whole-wheat egg noodles just until al dente; they’ll continue cooking in the oven, ensuring a perfect texture.
• Roux Success: Cook the flour well in the roux to avoid a raw taste. Stir constantly to prevent it from burning and ensure a smooth sauce.
• Flavor Balance: Don’t skip the lemon juice and zest; they brighten up the flavors and balance the rich creaminess of the Healthy Tuna Noodle Casserole.
• Customize It: Feel free to sneak in more veggies like spinach or bell peppers for added nutrition; they blend beautifully with the other ingredients.
• Storage Savvy: For leftover casserole, transfer it to an airtight container and consume within 4 days for the best flavor and quality.
What to Serve with Healthy Tuna Noodle Casserole
As you savor the comforting flavors of this dish, consider rounding out your meal with delightful sides that elevate your dining experience.
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Simple Green Salad: A crisp and refreshing mix of greens adds brightness and balance, enhancing the casserole’s creamy richness. Toss in a light vinaigrette for added zing.
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Garlic Bread: The warmth and buttery aroma of garlic bread create a satisfying pairing, perfect for mopping up any leftover creamy sauce.
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Steamed Broccoli: This vibrant vegetable complements the casserole’s taste while providing crunch and nutrition, making it an ideal side.
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Roasted Asparagus: Slightly charred and seasoned with olive oil, roasted asparagus adds a nutty flavor and elegant touch to your meal.
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Crispy Potato Wedges: Baked or air-fried to perfection, these wedges offer a delightful crunch that contrasts beautifully with the casserole’s creamy texture.
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Fruit Salad: A light and fresh fruit salad, bursting with seasonal fruits, serves as a sweet palate cleanser, balancing the richness of the Healthy Tuna Noodle Casserole.
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Iced Tea: A glass of refreshing iced tea, whether sweetened or unsweetened, pairs wonderfully with this meal, offering a cooling sip with each bite.
Healthy Tuna Noodle Casserole Recipe FAQs
What kind of noodles should I use for this casserole?
Absolutely! Whole-wheat egg noodles are my go-to for this Healthy Tuna Noodle Casserole as they provide a heartier texture and extra fiber. However, if you prefer regular egg noodles or need gluten-free options, feel free to make those substitutes. Just ensure you cook them al dente to maintain the best texture after baking.
How should I store leftovers of the casserole?
Very easy! Allow the casserole to cool completely, then transfer it to an airtight container. Store it in the refrigerator for up to 4 days. If you have more leftovers than you can eat, consider freezing portions. Just wrap them tightly in plastic wrap and aluminum foil to maintain freshness.
Can I freeze the Healthy Tuna Noodle Casserole?
Absolutely! To freeze, prepare your casserole and let it cool. Cover it tightly with plastic wrap and then with aluminum foil, which helps prevent freezer burn. You can freeze it for up to 3 months. When you’re ready to enjoy, thaw it overnight in the fridge, remove the covers, and reheat as outlined.
What if my casserole comes out too dry?
If your casserole turns out a bit dry, there are a couple of tricks to ensure a creamy finish next time. Make sure you’re adding enough liquid during the sauce preparation. If your sauce thickens too much, you can whisk in a little more vegetable broth or milk for the perfect creamy consistency. Another tip is to cover the casserole with foil while baking to trap moisture, particularly during the initial baking time.
Is this casserole safe for kids with allergies?
While this Healthy Tuna Noodle Casserole is family-friendly and nutritious, it’s essential to check for any specific dietary restrictions. The dish contains gluten (unless you use gluten-free noodles) and dairy. For dairy allergies, consider swapping whole milk with unsweetened cashew milk and using a dairy-free cheese alternative. Always read labels and consult with a healthcare professional for safety.
How long can I keep leftovers?
Eat your delicious leftovers within 4 days when stored in the refrigerator. If you’re looking to keep them longer, freezing is your best friend for retaining flavor and texture. Just remember to follow the freezing instructions shared earlier!
Healthy Tuna Noodle Casserole That's Comfortingly Light
Ingredients
Equipment
Method
- Preheat your oven to 375°F (190°C) and coat a 9x13-inch baking dish with non-stick spray.
- Cook whole-wheat egg noodles in salted water until al dente, about 7–8 minutes. Drain and return to pot.
- In a sauté pan, heat olive oil and sauté mushrooms and onion for 8 minutes, then add garlic and thyme for another minute.
- Melt butter in the pan, then stir in flour to create a roux for 2 minutes. Gradually add vegetable broth and bring to a boil.
- Lower heat and simmer for about 5 minutes until thickened. Add milk, Dijon mustard, salt, pepper, and celery seed, cooking on low for 3 more minutes.
- Mix in half of the sharp white cheddar cheese, lemon juice, and zest.
- Fold in the creamy sauce, canned tuna, and frozen peas into the noodles until well coated.
- Spread the mixture into the baking dish, topping with remaining cheese and panko breadcrumbs.
- Bake for 15 minutes until bubbly; broil for an additional 2 minutes for a golden topping. Let sit for 5-10 minutes before serving.
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