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Tuna Noodle Casserole

Tuna Noodle Casserole

This comfort food staple that many of us grew up on is traditionally made with noodles, cream of mushroom soup and potato chips—definitely not a dish anyone would call healthy.

For those tuna casserole lovers looking for a way to make this freezer-friendly dish fit your healthy diet, we did it for you. Not quite as easy as a can of cream of mushroom soup, but we hope you like the added flavor and all-natural ingredients. 

  • Duration
  • Cook Time
  • Prep Time
  • 6Servings


  • 8 ounces wide whole wheat egg noodles, cooked
  • 2 tablespoons extra virgin olive oil, such as Colavita
  • ½ cup chopped yellow onion
  • ⅓ cup chopped carrot
  • 2 tablespoons whole wheat flour or oat flour
  • 2 ¾ cups fat-free milk
  • ½ cup (4 ounces) goat cheese, softened
  • 2 tablespoons Dijon mustard
  • ½ teaspoon salt
  • ½ teaspoon freshly ground black pepper
  • 1 cup frozen peas, thawed
  • ½ cup (2 ounces) grated parmesan cheese, divided
  • 2 (5-ounce) cans albacore tuna in water, drained and flaked


Preheat broiler.

  1. Heat a large oven proof saute pan over medium heat. Add oil to pan; swirl to coat. Add onion and carrot; cook 6 minutes or until carrot is almost tender, stirring occasionally. Sprinkle with flour; cook 1 minute, stirring constantly. Gradually stir in milk; cook 5 minutes, stirring constantly with a whisk until slightly thick. Stir in goat cheese, mustard, salt, and pepper; cook 2 minutes, stirring constantly.
  2. Remove pan from heat. Stir in noodles, peas, ¼ cup parmesan cheese, and tuna. Sprinkle remaining ¼ cup parmesan over top. Broil 3 minutes or until golden and bubbly. Let stand 5 minutes before serving.

Nutrition Information

  • Serving Size: 1 1/3 cups
  • Calories: 508
  • Carbohydrate Content: 58.9 g
  • Cholesterol Content: 70 mg
  • Fat Content: 13.9 g
  • Fiber Content: 7.4 g
  • Protein Content: 37.1 g
  • Sodium Content: 472 mg
  • Sugar Content: 7.7 g