Healthy Tuna Casserole Without Noodles
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If you’re looking for a lighter twist on a comfort food classic, using economical canned tuna, this healthy tuna casserole without noodles is the perfect solution. It’s warm, hearty, and packed with lean protein and vegetables, minus the carbs and heaviness of traditional pasta-based casseroles.
Why Go Noodle-Free?
Traditional tuna casseroles often use egg noodles or pasta as a base, which adds bulk but also a hefty dose of carbohydrates and calories. Removing the noodles allows the other ingredients, like vegetables and tuna, to shine, creating a lower-carb, high-protein meal that doesn’t skimp on flavor. Plus, it’s a great way to sneak more veggies into your family’s diet!
Noodle Free Tuna Casserole Recipe
This version of tuna casserole replaces noodles with a mix of hearty vegetables and a creamy, homemade sauce that brings it all together without relying on canned cream soup.
Zucchini has a lot of water in it, so remember if you use it, your casserole sauce will be thinner and if you don’t, you’ll have a much thicker consistency.
Customization Ideas
- Make it dairy-free: Swap sour cream for dairy-free yogurt or cashew cream, and use vegan cheese alternatives.
- Add more veggies: Spinach, kale, or bell peppers make great additions.
- Spice it up: Add red pepper flakes or chopped jalapeños for a little heat. Or dump in a can or bag of homemade Rotel tomatoes.
Healthy Tuna Casserole Without Noodles
Ingredients
- 1 tablespoon olive oil
- 2 cups cauliflower florets or one small head, steamed and chopped
- 1 cup chopped zucchini
- 1 cup sliced mushrooms
- 1 small onion diced
- 2 cloves garlic minced
- 1/2 cup frozen peas optional
- 2 cans 5 oz each tuna in water, drained
- 1/2 cup sour cream
- 1/4 cup grated Parmesan cheese
- 1/2 cup shredded cheddar cheese plus more for topping
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1/2 teaspoon dried thyme
- 1/4 cup gluten free panko crumbs (or crushed pork rinds) for topping, optional
Instructions
- Set your oven to 375°F (190°C) and lightly grease a medium-sized baking dish.
- In a large skillet over medium heat, add olive oil.
- Sauté the onions, garlic, mushrooms, and zucchini until softened, about 5-7 minutes.
- Stir in the cauliflower and peas and cook another 2 minutes.
- In a mixing bowl, combine the sour cream, Parmesan cheese, cheddar cheese, salt, pepper, and thyme. Stir until well blended. Add the drained tuna and mix until evenly incorporated.
- Add the sautéed vegetables to the tuna mixture and stir to combine.
- Pour the entire mixture into the prepared baking dish and spread evenly.
- Sprinkle a little extra shredded cheddar and panko crumbs on top for crunch.
- Bake uncovered for 20–25 minutes, or until the casserole is hot and bubbly and the top is golden brown.
- Allow it to rest for 5–10 minutes before serving so it can set up nicely.
Nutrition
More Tuna Ideas
For more recipes with tuna, check these out:
- This Tuna Melt Sandwich is budget friendly and easy to make.
- Budget Tuna Rice Casserole Recipe with Cheese is a great budget stretcher but so full of creamy flavor you’ll put it on your regular menu!
- This Healthy Tuna Wrap Recipe is low on carbs and high on taste!
- These Tuna Deviled Eggs are a fun twist on a classic favorite.
This healthy tuna casserole without noodles is everything you love about the classic dish—creamy, savory, and comforting—but with a lighter, fresher twist. It’s perfect for busy weeknights, meal prep, or feeding a crowd with wholesome ingredients. Serve it with a crisp green salad for a complete, balanced meal that satisfies without weighing you down.
