This Delicious Healthy Tuna Noodle Casserole is Packed with Protein

Ah, the tuna noodle casserole. I dreaded it as a child. Not that I didn’t like tuna…or pasta…or even peas. I just didn’t like them together. And truth be told, my mom wasn’t much of a casserole maker. But I am! I’m a huge fan of casseroles, but had yet to find tuna noodle casserole recipe I liked. So I made my own!

I am trying to come up with meatless meals that are also high fiber and fit my high protein diet for weight loss and better aging. The benefit of a high protein diet as we age is that it helps us build or maintain muscle and stay strong. As the only woman in a house full of men, high protein just works for us all.

Best Healthy Tuna Noodle Casserole Recipe

I’m not going to lie, this particular recipe does not have the Ritz cracker crumble topping I remember as a child, but it’s still packed with delicious flavor. This one is more “elevated” if you will. It’s also super easy to make. The prep time is only 10 minutes and there will be enough for leftovers…well maybe.

Note: I prefer using chickpea pasta because it’s higher in protein, lower carb and a gluten- free alternative to traditional pasta. I also use gluten-free flour and almond milk because that’s how we roll. It’s delicious any way you decide to make it and if you’re really dying for the Ritz cracker topping, of course have at it.

Healthy Tuna Noodle Casserole

Yields: 6 servings

Prep: 10 minutes| Cook Time: 25 minutes | Total Time: 35 minutes

healthy tuna noodle casserole ingredients fountainof30

Ingredients:

  • 8 oz dry rotini pasta
  • 3 tablespoons butter, divided
  • 8 oz baby bella mushrooms, sliced
  • ½ teaspoon dried thyme
  • ½ teaspoon garlic powder
  • ½ teaspoon onion powder
  • ½ teaspoons salt
  • ¼ teaspoon black pepper
  • ¼ cup all-purpose flour (use gluten-free if necessary)
  • 1 ¾ cup milk of choice
  • ½ cup parmesan cheese
  • 2 5 oz cans solid white albacore tuna, drained
  • 1 cup frozen peas
Topping:
  • ½ cup breadcrumbs (use gluten free if necessary)
  • 1 tablespoon of butter, melted

Directions:

  1. Preheat oven to 350 degrees F. Spray a 2 quart baking dish with cooking spray and set aside.
  2. Boil the noodles until al dente according to package directions. Drain and set aside.
  3. In a large pot, melt 1 tablespoon of butter over medium-high heat. Add sliced mushrooms and spices. Stir and allow the mushrooms to cook down for about 5 minutes. Transfer mushrooms to a plate.
  4. Using the same large pot, melt 2 tablespoons butter over medium heat.
  5. Whisk in flour. Slowly pour in milk, whisking again to remove any lumps. 
  6. Bring mixture to a boil, reduce heat and simmer for 2-3 minutes or until sauce begins to thicken. Turn off the heat, stir in parmesan cheese. Taste and add additional salt and pepper if necessary.
  7. Add cooked noodles, mushrooms, drained tuna and peas to the sauce. Stir to combine.
  8. Pour the mixture into prepared baking dish.
  9. In a small bowl, stir together breadcrumbs and melted butter. Sprinkle mixture over the top of the casserole and bake for 25 minutes.

 

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Yield: 6

Healthy Tuna Noodle Casserole

Healthy Tuna Noodle Casserole

This delicious tune noodle casserole uses chickpea pasta and is loaded with protein.

Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes

Ingredients

  • 8 oz dry rotini pasta 
  • 3 tablespoons butter, divided
  • 8 oz baby bella mushrooms, sliced
  • ½ teaspoon dried thyme
  • ½ teaspoon garlic powder
  • ½ teaspoon onion powder
  • ½ teaspoons salt
  • ¼ teaspoon black pepper
  • ¼ cup all-purpose flour (use gluten free if necessary)
  • 1 ¾ cup milk of choice
  • ½ cup parmesan cheese
  • 2 5 oz cans solid white albacore tuna, drained
  • 1 cup frozen peas

Topping;

  • ½ cup breadcrumbs (use gluten free if necessary)
  • 1 tablespoon of butter, melted

Instructions

      1. Preheat oven to 350 degrees F. Spray a 2 quart baking dish with cooking spray and set aside.

      2. Boil the noodles until al dente according to package directions. Drain and set aside.

      3. In a large pot, melt 1 tablespoon of butter over medium-high heat. Add sliced mushrooms and spices. Stir and allow the mushrooms to cook down for about 5 minutes. Transfer mushrooms to a plate.

      4. Using the same large pot, melt 2 tablespoons butter over medium heat.

        Whisk in flour. Slowly pour in milk, whisking again to remove any lumps. 

      5. Bring mixture to a boil, reduce heat and simmer for 2-3 minutes or until sauce begins to thicken. Turn off the heat, stir in parmesan cheese. Taste and add additional salt and pepper if necessary.

      6. Add cooked noodles, mushrooms, drained tuna and peas to the sauce. Stir to combine.

      7. Pour the mixture into prepared baking dish.

      8. In a small bowl, stir together breadcrumbs and melted butter. Sprinkle mixture over the top of the casserole and bake for 25 minutes.

      Nutrition Information:

      Yield:

      6

      Serving Size:

      1

      Amount Per Serving: Calories: 365Total Fat: 14gSaturated Fat: 8gTrans Fat: 0gUnsaturated Fat: 5gCholesterol: 60mgSodium: 693mgCarbohydrates: 33gFiber: 3gSugar: 6gProtein: 26g
      Lauren Dimet Waters Signature

      You might also like these recipes:  How To Make Healthy Mediterranean Tuna Salad and This Tasty, Quick And Easy Mongolian Chicken Is Gluten Free.

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