Easy Tuna Casserole
Easy homemade tuna casserole recipe with whole grains, vegetables, and Greek yogurt. Ready in 40 minutes—comfort food that's actually nutritious.
Ingredients
- 8 ounces whole wheat egg noodles or pasta
- 2 cans (5 ounces each) albacore tuna in water, drained
- 3 tablespoons unsalted butter
- 1 medium yellow onion, finely diced
- 8 ounces button mushrooms, thinly sliced
- 3 cloves garlic, minced
- 3 tablespoons all-purpose flour
- 1 cup low-sodium chicken broth
- ¾ cup plain Greek yogurt
- ½ cup grated Gruyère cheese
- 1 cup fresh peas (frozen acceptable)
- ½ teaspoon Dijon mustard
- ¼ teaspoon cayenne pepper
- 1 teaspoon fresh thyme leaves
- Salt and black pepper to taste
- ⅓ cup panko breadcrumbs
- 2 tablespoons grated Parmesan cheese
- 1 tablespoon fresh parsley, chopped
Instructions
- 1
Preheat your oven to 375°F and position the rack in the upper third of the oven.
- 2
Bring a large pot of salted water to a boil over high heat, then add the whole wheat noodles and cook according to package directions until al dente, about 8 minutes.
- 3
Drain the cooked noodles in a colander and set aside, reserving about ¼ cup of the cooking water.
- 4
Melt the butter in a large saucepan over medium-high heat, swirling to coat the bottom evenly.
- 5
Sauté the diced onion for 3 to 4 minutes until translucent and fragrant, stirring occasionally.
- 6
Add the sliced mushrooms to the pan and continue cooking for 5 to 6 minutes until they release their moisture and begin to brown.
- 7
Stir in the minced garlic and cook for another 60 seconds until the aroma becomes prominent.
- 8
Sprinkle the flour over the vegetables and stir continuously for 2 minutes to create a light golden roux.
- 9
Pour in the chicken broth slowly while whisking constantly to avoid lumps, then bring the mixture to a gentle simmer.
- 10
Remove the pan from heat and whisk in the Greek yogurt, Dijon mustard, and Gruyère cheese until the sauce becomes smooth and creamy.
- 11
Fold the drained tuna, cooked noodles, fresh peas, thyme, cayenne pepper, salt, and black pepper into the creamy sauce until everything is evenly combined.
- 12
Transfer the mixture to a 9-by-13-inch baking dish, spreading it into an even layer.
- 13
Combine the panko breadcrumbs and grated Parmesan in a small bowl, then sprinkle this mixture evenly over the top of the casserole.
- 14
Bake for 18 to 22 minutes until the top is golden brown and the casserole is bubbling slightly at the edges.
- 15
Remove from the oven and let rest for 5 minutes before serving, then garnish with fresh parsley.
Variations & Substitutions
| Ingredient | Substitute | Notes |
|---|---|---|
| Whole wheat egg noodles | Legume-based pasta (chickpea or lentil) | Plant-based pasta contains significantly more fiber and protein while maintaining a similar texture and taste |
| Plain Greek yogurt | Cashew cream (soaked cashews blended with vegetable broth) | Dairy-free alternative that provides creaminess without lactose and includes beneficial plant compounds |
| Butter and flour roux | Olive oil and cornstarch slurry | Uses heart-healthy monounsaturated fats instead of saturated fat and reduces calorie density |
| Button mushrooms | Oyster or shiitake mushrooms | These varieties contain more polysaccharides and beta-glucans that support immune function and gut bacteria |
| Panko breadcrumbs | Crushed walnuts mixed with oats | Adds omega-3 fatty acids and fiber while eliminating refined grain content |
Recommended Equipment
Tools that make this recipe easier
Nutrition Information
Per serving (serves 4)
| Calories | 455 |
| Total Fat | 14g |
| Saturated Fat | 5g |
| Cholesterol | 42mg |
| Sodium | 580mg |
| Carbohydrates | 46g |
| Fiber | 7g |
| Sugar | 2g |
| Protein | 35g |
This recipe was extracted from the original video source using AI. Nutritional information is estimated and may vary. Not a substitute for professional dietary advice. As an Amazon Associate, AlmostChefs earns from qualifying purchases. Product links are affiliate links — they cost you nothing extra but help support the site. Read full disclaimer
