Healthy Tuna Noodle Casserole

There was a time I thought tuna only belonged in sad desk lunches. But let me tell you—this healthy tuna noodle casserole completely flipped the script for me. It’s creamy, packed with flavor, and feels like the warm hug of a weeknight dinner, minus the guilt. We’re talking a lighter version made from scratch—no mystery cans of condensed soup here—just real, feel-good ingredients that taste like home.

Whether you’re batch-cooking for the week or looking to sneak more pantry meals into your dinner rotation, this one has your back.

A Little Story Behind This Recipe

Tuna used to be a hard pass for me. I remember back in school, I’d flat-out skip lunch if it was tuna sandwich day—I’d rather wait it out till I got home and made myself something hearty. But as I started experimenting more in the kitchen, I realized tuna isn’t the villain I thought it was. Especially not when it’s tucked into a creamy pasta bake like this.

This recipe was actually inspired by a chat I had with a friend over weekend coffee. We were reminiscing about childhood classics—her go-to was tuna casserole. “But make it healthier,” she said. So that’s what I did. I pulled together the basic flavors I remembered, cleaned it up a little, and gave it that from-scratch coziness I always crave.

What You’ll Need for This Lighter Casserole

This version is a fresher take on the classic—you still get the comforting texture and flavor, just without the heavy canned soup base. Here’s what I use:

• Pasta: I usually go with shells or bowties—something with enough nooks to hold onto that creamy sauce. If you’re gluten-free, swap in your favorite GF noodles.
• Butter: Just a little helps build the sauce and soften the veggies. You really don’t need much to get great flavor.
• Veggies: Sliced mushrooms, diced onions, and peas. Peas are kind of non-negotiable for me here. They give it that nostalgic touch.
• Spices: Garlic powder and thyme keep things savory and balanced without overpowering the tuna.
• Flour: All-purpose, whole wheat, or gluten-free all-purpose work great to thicken the sauce.
• Milk: I use unsweetened almond milk, but regular skim or oat milk would work too. Just keep it unsweetened.
• Parmesan cheese: This is where the magic happens. It adds a sharp nuttiness to the sauce.
• Tuna: Canned tuna in water, well-drained. I always keep a few cans in the pantry for quick meals like this.
• Breadcrumb topping: Adds that golden, crunchy finish. If I’m feeling fun, I’ll crush up a handful of crackers or even potato chips for a throwback twist.

Cooking Tips From My Kitchen

Here are a few things I’ve picked up while making this again and again:

• Don’t skip the mushroom sauté: Getting the mushrooms browned really brings out their flavor—it’s worth the extra couple of minutes.
• Let the sauce simmer: Give the cheese and flour mixture a few minutes to thicken and coat the spoon. That’s when you know it’s ready.
• Taste as you go: Especially with the parmesan and tuna. A pinch more salt or thyme can make all the difference depending on what brand of tuna or milk you’re using.

Make It Work for You

This recipe is pretty forgiving, and you can tweak it based on what’s in your fridge or pantry. A few ideas:

• Not a mushroom fan? No problem—swap in spinach, chopped green beans, or even some broccoli.
• Gluten-free? Use GF noodles, flour, and breadcrumbs. Crushed gluten-free crackers work just as well as a topping.
• Dairy-free? Go for a dairy-free butter, unsweetened plant milk, and vegan parm-style cheese. I’ve tried it that way for a friend and it was surprisingly creamy.

Storing and Reheating Leftovers

I’m not gonna lie—this casserole makes the best leftovers. The flavors settle in overnight, and it reheats beautifully in the microwave or oven.

• Fridge: Store in an airtight container for up to 4 days.
• Reheat: Add a splash of milk or water before reheating so the sauce stays creamy.

Planning Ahead? Freeze It

This casserole freezes like a dream. I’ve made two batches at once just to stash one away for those “I really don’t feel like cooking” nights.

Here’s how I do it:

1. Assemble the casserole, but don’t bake it.

2. Cover tightly and freeze.

3. When you’re ready to eat, thaw it overnight in the fridge.

4. Bake as usual and you’re good to go.

Perfect for new moms, meal prep, or just future-you who deserves a break.

How I Like to Serve It

At home, we keep it simple—usually just a green salad or some roasted veggies on the side. But it’s also great on its own. One of my favorite quick lunches is a warm scoop of this on a slice of sourdough toast, topped with a little extra parm.

Yield: 6

Healthy Tuna Noodle Casserole

Print

This cozy, made-from-scratch tuna noodle casserole is creamy, flavorful, and lightened up in all the right ways. With a parmesan mushroom sauce, tender pasta, and simple pantry staples like tuna and peas, it’s the kind of wholesome weeknight dinner that hits the spot without weighing you down.

Prep Time 20 minutes

Cook Time 30 minutes

Total Time 50 minutes

Ingredients

• 10 oz dry pasta shells (or any small pasta like rotini or fusilli)
• 1 white onion, finely diced
• 8 oz baby bella mushrooms, sliced
• 1 tsp dried thyme
• 1/4 cup all-purpose flour (can substitute whole wheat or gluten-free flour)
• 1 ¾ cup unsweetened almond milk (or regular/cashew milk)
• ½ tsp garlic powder
• ½ cup grated parmesan cheese
• 2 (5 oz) cans tuna in water, drained
• 1 cup frozen peas
• 3 tbsp butter, divided
• Salt and freshly ground black pepper, to taste

For the topping:

• ½ cup breadcrumbs (use gluten-free if needed)
• 1 tbsp melted butter

Instructions

1. Start by bringing a large pot of salted water to a boil and cook your pasta until just al dente. Drain and set aside while you prep the rest.
2. In a large sauté pan, melt 1 tablespoon of butter over medium heat. Add the mushrooms, onions, thyme, and a pinch of salt and pepper. Cook until softened and browned, about 5 minutes. Scoop the mixture out into a bowl and set aside.
3. Using the same pan, melt the remaining 2 tablespoons of butter. Gradually whisk in the flour and cook for a minute to remove the raw taste. Slowly stream in the milk, whisking constantly to avoid lumps. Let the sauce come to a gentle boil, then reduce the heat and simmer for 2–3 minutes, stirring often, until thickened. Add more milk if it becomes too thick.
4. Turn off the heat and stir in garlic powder and parmesan cheese. Season generously with black pepper and salt to taste.
5. Add the cooked pasta, mushroom mixture, tuna, and peas to the sauce. Gently fold everything together until well combined, then transfer to a greased 9x9-inch baking dish or similar 2-quart casserole.
6. In a small bowl, mix the breadcrumbs with melted butter. Sprinkle this topping evenly over the casserole.
7. Bake in a 350°F oven for about 25 minutes, or until bubbly and golden on top. Let it rest a few minutes before serving.

Notes

• Dairy-Free Option: Use vegan butter, plant-based milk, and dairy-free parmesan.
  
• Gluten-Free Option: Swap in gluten-free pasta, flour, and breadcrumbs—or use crushed GF chips or crackers for the topping.
  

Nutrition Information

Yield

6

Serving Size

1
Amount Per Serving Calories 320Total Fat 13gSaturated Fat 7gTrans Fat 0gUnsaturated Fat 5gCholesterol 40mgSodium 510mgCarbohydrates 34gFiber 4gSugar 4gProtein 17g

Easy Shrimp Recipes.com, occasionally offers nutritional information for recipes contained on this site. This information is provided as a courtesy and is an estimate only. This information comes from online calculators. Although allchickenrecipes.com attempts to provide accurate nutritional information, these figures are only estimates.

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Quick Q&A

Can I use fresh tuna instead of canned?
You could, but it might get a bit dry. Canned tuna actually holds up better in a casserole like this. If you do try fresh, sear and flake it gently.

Can I add cheese on top too?
Absolutely. A sprinkle of cheddar or mozzarella before the breadcrumbs makes it extra melty and golden.

Is this kid-friendly?
Definitely. If your kids aren’t fans of mushrooms, just chop them small or swap them out.

Try Other Tuna Recipes:

Tuna Sushi Rolls

Baked Tuna Steak

Tuna Casserole with Cream of Mushroom Soup