Creamy Tuna Noodle Casserole (Dairy & Gluten-Free)


Canned cream of something soup gets replaced with a rich and velvety-smooth dairy-free cream sauce in this budget-friendly and oh, so comforting Creamy Tuna Noodle Casserole. It’s a healthier throwback to the casseroles you grew up with and great for anytime you need a hearty, filling meal the whole family will enjoy. 

Healthy Tuna Noodle Casserole shown in a blue enameled cast iron skillet with two spoons in it.

This post was created in partnership with Bumble Bee Seafoods.

Pantry Staples For the Win

Few things are as satisfying as being able to make something out of seemingly nothing especially when you’ve got a hungry family to feed. In other words, making an incredible meal from scratch using a handful of ingredients from the pantry always feels like a victory and we’re here to help with this Creamy Tuna Noodle Casserole. It’s just like you remember, only better.

Budget-Friendly Protein That’s Ready When You Are

Since 1899, The Bumble Bee Seafood Company has been on a mission to show the world that there’s a Better Way to Seafood. For as long as we can remember, Bumble Bee® tuna has always been on our pantry shelves. Just like our parents did, we’re relying on the same quality and ingredients to feed our own families. 

Creamy tuna noodle casserole is gluten-free and dairy-free and made with Bumble Bee Tuna.

Tuna is incredibly budget-friendly and shelf-stable so you can always keep a supply on hand. And when it comes to nutrition, ounce for ounce tuna is lower in calories, fat, saturated fat, and cholesterol than even the leanest cuts of beef and chicken. So it’s a naturally healthy—and sustainable—choice and it’s so easy to incorporate it into everyday meals like this Lemon-Dill Tuna Pasta Salad or these Tuna Melt Quesadillas.

You can read more about the initiatives and commitments The Bumble Bee Seafood Company is undertaking to improve the health of our oceans here. 

Two cans of Bumble Bee Chunk White Albacore Tuna stacked on top of one another. The top can is open to show the tuna inside.

This post contains affiliate links that will not change your price but will share some commission. 

Creamy Tuna Noodle Casserole Ingredients

  • Pasta of choice  Use gluten-free, if needed. Any shape will work
  •  Canned tuna Bumble Bee Solid White Albacore Tuna in Water or Bumble Bee Chunk White Albacore in Water, drained
  • Mushrooms – White button mushrooms or cremini mushrooms are the most common mushrooms you’ll find in the grocery store but feel free to mix it up with more exotic types like shiitake, chantarelle, porcini, etc. 
  • Onion – Yellow onions are milder than white or red onions but use what you have on hand or substitute a shallot if you please
  • Frozen peas – Every freezer should have a bag or two of frozen peas. Not only are they delicious but they make great ice packs too
  • Olive oil – We love the flavor of olive oil but avocado oil or another neutral-tasting oil will also work
  • Panko breadcrumbsUse gluten-free panko if needed. May also substitute regular bread crumbs, panko, or finely crushed crackers
  • Raw cashews – These are the base of the dairy-free cream sauce
  • Nutritional yeast – This gives the cream sauce a tangy cheese-like flavor
  • Garlic – May substitute ¾ teaspoon garlic powder for the fresh garlic in the recipe
  • Lemon juice 
  • Plain, unsweetened almond milk – May substitute plain, unsweetened cashew, coconut, or flax milk
  • Salt and pepper 
  • Fresh parsley 

Shop Thrive Market to get the best prices on natural, organic, and specialty foods. PLUS get a free gift when you sign-up!

An overhead view of Creamy Tuna Noodle Casserole shown in a cast iron casserole dish with two spoons in it.

How to Make a Dairy-Free Cream Sauce

Step 1: Place the cashews in a medium-sized heat-proof bowl and cover with boiling water. Place a lid or plate over the bowl and allow the cashew to soak for up to 30 minutes. 

Step 2: Drain the cashews and place them in a blender or food processor along with the nutritional yeast, garlic, lemon juice, and non-dairy milk of choice.

Step 3: Blend until smooth. Taste and season with salt and pepper. 

Pasta, peas, mushrooms, onions, and fresh herbs in a cast iron dish before the dairy-free cream sauce is added.

How to Make Dairy-Free Tuna Noodle Casserole

Step 1: Get the cashews soaking then set them aside while you make the pasta and chop the vegetables. 

 Step 2: Bring a large pot of water to a boil. Cook pasta according to package until al dente.

Step 3: While the pasta cooks, place a large oven-proof skillet over medium-high heat. Add the oil and cook the mushrooms and onions until they just start to soften. Stir in the garlic and cook for 30 seconds or until fragrant before removing from the heat. 

Step 4: Make the Dairy-Free Cream Sauce. Add the tuna, drained pasta, frozen peas, and cream sauce to the skillet with the vegetables. Stir to combine. Sprinkle with breadcrumbs and bake uncovered in a preheated 375℉ oven until the sauce is bubbly and the breadcrumbs are lightly browned.

Creamy Tuna Noodle Casserole with a lightly browned breadcrumb topping shown in a cast iron dish.

How to Reheat Creamy Tuna Noodle Casserole

Stovetop: Place the desired portion of healthy tuna casserole in a skillet with a lid. Add 2 tablespoons of water. Cover the skillet with the lid and heat over medium heat, stirring occasionally, until heated through.

Toaster Oven or Oven: Place the desired portion of healthy tuna casserole in a baking dish. Cover dish tightly with foil and bake at 350℉ for 15-20 minutes or until heated through.

Microwave: Place tuna noodle casserole on a plate and cover with a damp paper towel. Heat on high for 1-2 minutes or until heated through, stirring halfway through cooking time. 

Serving Suggestions for Healthy Tuna Noodle Casserole

Serve with a side salad or steamed or roasted veggie of choice. 

A light grey plate with a serving of Healthy Tuna Noodle Casserole served with a gold fork and garnished with fresh thyme and parsley.

Other Casseroles You Might Like

Hungry for More? Subscribe to get our newsletter delivered straight to your inbox! And be sure to stay in touch on Facebook, Twitter, Pinterest and Instagram for all of the latest updates.

Let’s Get Cookin’

Creamy Tuna Noodle Casserole (Dairy & Gluten-Free)

  • Author: Jessica Beacom
  • Prep Time: 20 mins.
  • Cook Time: 25 mins.
  • Total Time: 45 mins.
  • Yield: Serves 6 1x
  • Cuisine: Gluten-Free, Dairy-Free, Egg-Free

Ingredients

For the Cream Sauce:

  • 2 cups raw cashews
  • 6 cups boiling water
  • ¼ cup nutritional yeast
  • 3 large cloves garlic, peeled
  • 2 Tbsp. lemon juice
  • 1 ½ cups plain, unsweetened almond milk 
  • 1 tsp. salt + more to taste
  • Pinch of black pepper

Instructions

  1. Preheat the oven to 375℉.
  2. Place the cashews in a large bowl and cover with boiling water. Put a lid, a plate, or a pan over the bowl and set aside to soak*
  3. Bring a large pot of water to a boil and cook pasta according to package directions, until al dente, adding the frozen peas to the cooking water when 1 minute of cooking time remains. Drain and set aside. 
  4. While the pasta cooks, place a large oven-proof skillet over medium-high heat. Add olive oil and when the oil just starts to shimmer, add onions and mushrooms. Cook, stirring occasionally, for 7-8 minutes or until onions are soft.
  5. Add the drained pasta, peas, and tuna to the skillet with the vegetables. 
  6. Make the cream sauce by adding soaked and drained cashews, nutritional yeast, garlic cloves, lemon juice, almond milk, and salt to the container/jar of a high-powered blender. Place lid on the blender and blend until smooth very smooth (about 1 minute), stopping to scrape down the sides of the container as needed. 
  7. Pour the cream sauce over the pasta-veggie-tuna mixture and gently stir to combine. Taste and season with salt and pepper to taste. 
  8. Sprinkle panko crumbs over the top of the pasta mixture and bake for 15 minutes or until the sauce is bubbly and breadcrumbs are lightly browned. 
  9. Remove from the oven and sprinkle with chopped parsley, if desired.

Notes

Notes:

*Cashews will blend best if you let them soak for 30 minutes if you’re not using a high-powered blender

 

Nutrition

  • Serving Size: ~ 1 ¼ cups
  • Calories: 425
  • Sugar: 9g
  • Sodium: 480mg
  • Fat: 17g
  • Saturated Fat: 3g
  • Carbohydrates: 45g
  • Fiber: 4g
  • Protein: 28g

Pin it now, Make it later!

Creamy tuna noodle casserole with breadcrumb topping on a speckles plate with a gold fork on the side


This post was made possible by our friends at Bumble Bee Seafoods. Although we received compensation for this post, the opinions expressed here are – as always – 100% our own. Thank you for supporting the great companies we work with thereby allowing us to continue creating great recipes and content for you.

Photo Credit: The photos in this blog post were taken by Jess of Plays Well with Butter

All photos and content are copyright protected. Please do not use our photos without prior written permission. If you wish to republish this recipe, please rewrite the recipe in your own unique words and link back to the source recipe here on The Real Food Dietitians. Thank you!

About Jessica Beacom

Jessica is a Registered Dietitian Nutritionist living in Boulder, CO with her hubby and two daughters. She’s been described as a ‘real food evangelist’ and loves sharing her knowledge with others to help them break free of the diet mentality and find their own food freedom. In her spare time she enjoys CrossFit, telemark skiing, mountain biking, teaching herself how to play the banjo and camping out under the stars.





Source link