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Light and Healthy Tuna Noodle Casserole Recipe

Light and Healthy Tuna Noodle Casserole

A creamy, from-scratch tuna noodle casserole made with whole-wheat egg noodles, mushrooms, peas, low-fat dairy, and a crunchy breadcrumb topping. This lighter family dinner serves six.
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Prep Time 20 minutes
Cook Time 25 minutes
Total Time 50 minutes
Servings: 6 servings
Ingredients Method Notes

Ingredients
  

Noodles and Casserole
  • 8 ounces Whole-wheat egg noodles
  • 1 tablespoon Olive oil
  • 1 medium Yellow onion, finely chopped
  • 8 ounces Mushrooms, sliced
  • 2 cloves Garlic, minced
Sauce
  • 1/4 cup All-purpose flour
  • 2 cups Low-fat milk
  • 1 cup Low-sodium chicken or vegetable broth
  • 1/2 teaspoon, plus more for pasta water Kosher salt
  • 1/4 teaspoon Black pepper
  • 1/2 teaspoon, optional Dried thyme
Casserole Filling
  • 2 5-ounce cans Tuna packed in water, drained and flaked
  • 1 cup Frozen peas, thawed
  • 1/2 cup Plain Greek yogurt or reduced-fat sour cream
  • 1 cup Reduced-fat sharp Cheddar cheese, divided
Topping
  • 1/2 cup Whole-wheat breadcrumbs or panko
  • 1 teaspoon Olive oil or melted butter

Method
 

Step-by-Step
  1. Heat the oven to 375°F (190°C) and lightly coat a 9-by-13-inch baking dish with cooking spray.
  2. Cook the whole-wheat egg noodles in salted water until just shy of tender, usually 1 to 2 minutes less than the package directions. Drain well.
  3. Heat 1 tablespoon olive oil in a large skillet or Dutch oven. Add the onion and mushrooms, cooking for 5 to 7 minutes until softened and most of the mushroom moisture has evaporated.
  4. Add the minced garlic and cook for 30 seconds, stirring constantly so it becomes fragrant without browning.
  5. Sprinkle the flour over the vegetables and stir for about 1 minute. Gradually whisk in the milk and broth to create a smooth sauce.
  6. Simmer the sauce for 4 to 6 minutes, stirring often, until thickened. Season with kosher salt, black pepper, and optional dried thyme.
  7. Remove the pan from the heat before stirring in the Greek yogurt or reduced-fat sour cream. Add 1/2 cup Cheddar, the drained tuna, thawed peas, and cooked noodles.
  8. Transfer the mixture to the prepared 9-by-13-inch baking dish and spread it into an even layer. Sprinkle the remaining 1/2 cup Cheddar over the surface.
  9. Mix the breadcrumbs or panko with 1 teaspoon olive oil or melted butter. Scatter the crumbs evenly over the cheese.
  10. Bake the casserole uncovered for 20 to 25 minutes, until hot and bubbling. Broil for 1 to 2 minutes at the end if you want a deeper golden topping.
  11. Let the casserole rest for 5 minutes before serving. This short rest helps the creamy sauce settle so each portion holds together.

Notes

Undercook the noodles slightly because they continue cooking in the oven. Cook the mushrooms until their excess moisture has evaporated for a thicker sauce and crisper topping. Stir the Greek yogurt in off the heat to help prevent separation. Refrigerate leftovers in a covered container and reheat gently.