Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

This recipe is not safe for those who are lactose intolerant.

This is a low sodium recipe.

GERD / Acid Reflux
No specific GERD triggers.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten. Lea & Perrins Worcestershire sauce, as sold in the United States, is gluten-free. Use gluten-free pasta in this dish.


"I refuse to believe that trading recipes is silly. Tunafish casserole is at least as real as corporate stock." -Barbara Grizzuti Harrison, Author

The refrigerator light goes on...

Casseroles are the ultimate comfort food and the queen of recipes is Tuna Noodle Casserole. The thing about cooking day to day is that it takes about the same 20 minutes or so to make dinner almost no matter what you make. If you are going to do that, a great way to save time is planning for leftovers and this recipe is a perfect example. You can make a double batch and have enough to feed the family for another dinner and a few lunches.

Yes, the classic recipes are even easier and use canned cream of mushroom soup, but this recipe is definitely worth the extra effort. The umami flavor of the fresh mushrooms and Worcestershire sauce combined with the tuna and sweet peas is fantastic. Best of all, this is the perfect translation of Mediterranean diet for the American kitchen with whole grains, veggies, seafood, legumes, and great quality oil.

If you are going to use canned soup, the Campbell's Healthy Request Cream of Mushroom soup is OK because it is lower in sodium. It's not gluten-free, however.


Tuna Noodle Casserole

Servings: 6 | Serving size: about 2 cups

Cooking Time: 60 Minutes

This recipe can easily be multiplied but you'll need multiple pans. This recipe keeps well in the refrigerator. Reheat gently.

Healthy Tuna Noodle Casserole


  • 2 tsp. olive oil
  • 1 medium onion (diced)
  • 12 ounces crimini mushrooms (sliced)
  • 3 Tbsp. white flour or garbanzo flour
  • 2 cups vegetable stock
  • 1/8 tsp. dried tarragon
  • 1/4 tsp. salt
  • to taste fresh ground black pepper
  • 1 cup 2% milk
  • 12 ounces whole wheat or gluten free rotini pasta
  • 2 - 6 ounce cans light tuna (no salt added)
  • 1 1/2 cups frozen peas
  • 1 cup water
  • 2 ounces Parmigiano-Reggiano (grated)

Preheat the oven to 325°F.

Place one teaspoon of olive oil in a medium skillet over medium high heat.

Add the onions and cook for about 5 minutes. Stir frequently.

Add the sliced mushrooms and cook, tossing frequently, until the mushrooms are well browned (about 10 minutes).

Add the flour 1 tablespoon at a time and gently stir into the mushrooms so that the flour does not clump.

Add the vegetable stock 1 cup at a time and stir until the sauce begins to thicken.

Add the tarragon, salt, pepper, and milk.

Add the uncooked pasta and tuna and gently fold into the mushroom sauce.

Add the frozen peas and water and fold into the sauce.

Pour into a 10 inch oblong Pyrex dish and press down gently with a rubber spatula.

Place in the oven and bake for 40 minutes.

Sprinkle the cheese over the top and bake for another 5 minutes.


Nutrition Facts

Serving size: 2 cups

Servings: 6

Amount Per Serving

Calories 470 Calories from Fat 72
% Daily Value
Total Fat 8g 11%
    Saturated Fat 4g 20%
    Monounsaturated Fat 2g
    Trans Fat 0g
Cholesterol 35mg 11%
Sodium 460mg 20%
Total Carbohydrates 67g 24%
    Dietary Fiber 10g 37%
    Sugars 11g
Protein 36g
Vitamin A 5% Vitamin C 39%
Calcium 11% Iron 25%
Vitamin K 20mcg Potassium 900mg