I feel like this nostalgic gem is a love it or hate it situation. Not much gray happening there. Like you either totally loathe it or you’re absolutely smitten. I’m clearly of the latter camp. But only if we’re talkin’ tuna casserole without soup. Like, hard pass on the soup versions. If you’ve laid mouth on my famous Healthy Green Bean Casserole (also sans dairy and condensed soup), you already get me. Healthy lunch and dinner recipes are my jam! But don’t take my word for it…
The low down on ingredients
Pasta: The standard base of our nostalgic bake. Egg noodles feel classic to me but rotini or fusilli work great for all those yummy sauce crevices. You can go whole wheat or do my fave brown rice fusili! Tuna: I like wild caught albacore tuna in water (not oil). I typically get Wild Planet albacore tuna at Costco or Safe Catch brand. Raw cashews: The key to an amazingly rich and creamy sauce (OMG a tuna noodle casserole without milk?!). Yep, dairy free tuna noodle casserole is happening thanks to cashews. Onion: To build a super flavorful base. Garlic: Just a must for depth of flavor. Celery: I know celery is polarizing but I love it in here. You can always omit it. Mushrooms: Lotsa great umami flavor to make you keep coming back for more. You can even double the mushrooms! Peas: Cuz the sweet pop of green is everything. Whole wheat flour: To make a nice roux that’ll further thicken the sauce. You can also use all purpose flour. Extra virgin olive oil: plenty of the good stuff to add flavor when cooking the veggies. Butter works great, too. Breadcrumbs: I love this for a textural topping. Panko, regular, or whole wheat work well. You could add a handful of parmesan if you’re not dairy free. Hot sauce: Whatever you do, do not skip the Frank’s. It takes this baby to the next level.
Dietary swaps
Gluten-free: Use gluten-free pasta and breadcrumbs.I love these GF breadcrumbs and this favorite pasta. The texture of the pasta is perfect—not at all mushy and no whole grain taste. Nut-free: Omit cashews and use 2 ½ cups whole or 2% milk (or high-fat non-dairy milk if dairy-free) and a handful of parmesan or cheddar. If it needs to be thicker, you can make a slurry by stirring together 1 tbsp cornstarch with a splash of milk in a small bowl and stir into sauce. Taste the sauce before mixing everything together, keeping in mind it’ll be saltier since it’s going to mixed with everything else. I often sprinkle parmesan or cheddar on top!
Let’s make it!
But wait, it’s good for you?
As a dietitian, I love that this epic casserole is made with healthier ingredients like whole grain pasta and heart-healthy cashew cream instead of canned soups with all kinds of funky ingredients. “This recipe is amazing!! My husband loves it too and we have it at least once a month. I like to make it with canned salmon also and adding fresh dill is AMAZING! I use chickpea/lentil pasta for more protein and you cannot tell the difference! Highly highly recommend.” -Julie “This is one of our favorite recipes!! Reminds me of my childhood but way better and healthier! No ‘cream of’ canned soups. All the fam loves it and it’s really easy to make!” –Jennilee “This recipe is stupid good. I used ½ red lentil pasta and ½ whole wheat (6oz) each, and frozen mushrooms. My boyfriend was going to make his own meal and ended up eating several helpings of this instead.” -Allison “I have a teeny tiny pullman type kitchen where my blender is in daily use. This recipe is sooo yum! Halved it for 8x8 baking dish. Cleanup was a breeze. Like you said, pot, pan, baking dish and the blender are all that is needed. This is my very first time to comment on a recipe! Thanks! -Gloria She’s packed with fiber and protein and much lower in saturated fat and calories than your classic tuna noodle casserole!
How to store
Store tuna noodle casserole in an air-tight container in the refrigerator for up to 4 days. To reheat, let it thaw overnight in the refrigerator. Top with breadcrumbs and bake per the recipe instructions.
To make ahead
The cashew cream sauce can be made and the noodles can be boiled up to 2 days in advance and. You can store them separately in the fridge then combine and bake day of. You can also bake the entire casserole the day before and then reheat at 350F for about 15 minutes, or until warmed.
To freeze
Yes, this casserole can be frozen for up to 3 months! If you’re planning to freeze, follow the recipe except for the topping. Place in a freezers-safe dish and let it cool completely. Cover and freeze. Recipe by Alexis Joseph of Hummusapien™. Photos by Eat Love Eats. *If you can’t do nuts, you can omit cashews and use 2 ½ cups whole or 2% milk and a handful of parmesan or cheddar! If it needs to be thicker, make a slurry by stirring together 1 tbsp cornstarch with a splash of milk in a small bowl and stir into sauce. **½ cup grated parmesan or shredded cheddar can be used if you’re not dairy-free.
