As a true Midwest gal, I love a good casserole as a comfort meal. This Healthier Tuna Noodle Casserole is gluten-free, dairy-free, made with simple ingredients, and even the pickiest eaters will love it!
As I mentioned before, I was born and raised (and still currently live) in Michigan. So it’s safe to say Tuna Noodle Casserole was on the weekly rotation for meals when I was growing up. My fiance Matt, on the other hand, is from Dallas and he hasn’t quite grasped the idea of casserole’s yet… but we’re working on it 😉
All that’s to say, even Matt enjoys this Healthier Tuna Noodle Casserole along with my siblings, who are big dairy-eaters (and they can’t even tell the difference!)
I especially love this recipe because it’s a perfect meal prep option or even just a great dinner option because (depending on the amount of people you have) you will usually be left with leftovers. Who doesn’t want a ready-to-eat lunch for the next few days?!
While this Tuna Noodle Casserole tastes like a true comfort meal, it is actually a super well-rounded and balanced meal. Rice pasta for healthy carbs (bonus points if you use a lentil/chickpea-based pasta for extra protein + fiber), tuna for protein, coconut milk for healthy fats (no, you can’t taste the coconut!), and we even sneak in some veggies with the onion, garlic, celery, and peas.
You can also totally add more vegetables if you want this casserole to be even more nutrient-dense. A few handfuls of spinach, carrots, and even broccoli would all be delicious.
With that being said, let’s get to it!
What you will need for Healthier Tuna Noodle Casserole:
- butter— I recommend using grass-fed butter. You can also use an oil like avocado oil or vegan butter if you prefer.
- 1 yellow onion— diced
- celery— diced
- garlic— minced
- GF flour— to help thicken up the sauce. I recommend using an all purpose or 1:1 gluten-free flour
- canned coconut milk— full fat is going to be best here. I promise you can’t taste any coconut, this just helps to make the sauce super thick and creamy without adding any dairy. It’s basically a milk/cream replacement!
- frozen peas
- 3 cans of tuna— go for wild-caught if possible. I just buy the tuna in water but you can also use the tuna in olive oil if you prefer. We are going to be draining the liquid anyway!
- 1 bag gluten-free pasta— I used a 16 oz bag of rice pasta. Feel free to sub in your pasta of choice. Chickpea or lentil based pasta would be great for added protein and fiber!
- salt, pepper, and dried parsley— PLEASE do not be afraid to season. Good quailty salt is actually a part of a healthy diet 🙂
- gluten-free bread crumbs— I make my own my blended 3-4 slices of gluten-free bread. I do this because I have found that many store-bought bread crumbs include unnecessary ingredients like fillers, preservatives, etc.
I know this sounds like a lot, but I promise this recipe actually comes together quite quickly and easily! And as I mentioned before, it will be worth it as you will likely have leftovers to enjoy throughout the week when in need of a super quick meal.
Healthier Tuna Noodle Casserole
Ingredients
- 2 tbsp butter (or vegan butter or oil)
- 1 yellow onion diced
- 1/2 bunch celery diced
- 2 cloves garlic minced
- 2 tbsp gluten-free flour
- 2 cans coconut milk (I promise you won't be able to taste coconut, this is just for creaminess!)
- 1 bag frozen peas
- 3 cans tuna (liquid drained)
- 1 bag gluten-free pasta (I used a 16 oz bag of rice pasta)
- salt, pepper, parsley to taste— I like a LOT!
- gluten-free breadcrumbs (3-4 slices gf bread, blended)
Instructions
- Preheat oven to 350F. Cook pasta according to package and set aside (save some pasta water!)
- In a large pan/pot, melt butter and add in garlic, celery, and onion. Sauté for a few minutes and then add in gf flour and stir.
- Whisk in pasta water and coconut milk. Stir in salt, pepper, parsley, frozen peas, and tuna.
- Add in cooked pasta and mix.
- Pour into an oven-safe baking dish (I used a 9×13 dish) and top with gluten-free bread crumbs. Bake for 15-20 minutes.
Is it 2 cans or 3 cans of tuna?
3 cans! Sorry about that typo 🙂
So yummy! I used red lentil pasta.
That’s one of my fave pastas to use! Love the protein and fiber boost. So glad you enjoyed the recipe 🙂
I was very iffy about this casserole, but my goodness!
It takes tuna to a whole other level. I loved it, and so did my honey. Thank you for this recipe.
So happy to hear that you both loved it! It’s one of my go-to’s especially in the cooler months 🙂
I love all your recipes! I have been gluten and dairy free for years and I just think these are the best! I’m having trouble opening up the recipes and also going page to page.
Hi Dina! This made my day— so glad you love the recipes 🙂 is it giving you a message when they are not opening? I’d love to try to help!
What size cans of tuna (oz?) do you use? And what brand & retailer has wild caught? Excited to try this tonight!
Hi! I use 5 oz cans. I like the brands wild planet and Safe catch— you can find them at most grocery stores like Meijer, Kroger, Whole foods! Enjoy!!
The recipe says to pour in coconut milk and pasta water but does not say how much pasta water to add. Please update the recipe.
Hi there! Sorry about that— it’s just about 1/4 cup pasta water. Enjoy!
I put I too much pasta water and it’s now too much for a small casserole dish. I have to throw some if it out.
Also is it suppose to be thick when you pour it in the dish or dies or thicken?
Should you cover it in the oven?
Only have almond milk, can I sub for coconut?
Yes you can! Almond milk will be thinner so it won’t be quite as rich and creamy but it will definitely work 🙂