Gluten Free Dairy Free Tuna Casserole
Indulge in the comforting flavors of this Gluten Free Dairy Free Tuna Casserole, a hearty, wholesome dish that’s perfect for weeknight dinners or meal prep. Made with tender brown rice pasta and a creamy, dairy-free sauce crafted from unsweetened coconut milk, nutritional yeast, and a hint of garlic, this casserole delivers rich flavor without the gluten or dairy. Packed with protein from canned tuna and vibrant frozen peas, it’s a balanced and satisfying one-dish meal. Topped with gluten-free breadcrumbs for a perfectly crisp, golden finish, and garnished with fresh parsley for a burst of color, this easy-to-make casserole is both family-friendly and allergen-conscious. With minimal prep time and maximum flavor, it’s a dish you’ll keep coming back to!
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Recipe Information
Ingredients
- 12 oz Brown rice pasta (penne or fusilli)
- 2 tbsp Olive oil
- 1 medium Yellow onion, diced
- 3 cloves Garlic cloves, minced
- 1.5 cups Coconut milk (unsweetened, full fat)
- 1 cup Chicken or vegetable broth
- 2 tbsp Arrowroot powder (or cornstarch)
- 1 cup Nutritional yeast
- 1 tsp Salt
- 0.5 tsp Ground black pepper
- 1 cup Frozen peas, thawed
- 12 oz Canned tuna (in water, drained)
- 0.5 cup Gluten-free breadcrumbs
- 2 tbsp Fresh parsley, chopped (optional for garnish)
Instructions
Preheat your oven to 375°F (190°C). Lightly grease a 9x13-inch baking dish with olive oil and set aside.
Cook the brown rice pasta in a large pot of salted boiling water according to package directions. Drain and set aside.
In a large skillet, heat the olive oil over medium heat. Add the diced onion and sauté for 3-4 minutes, until softened. Add the minced garlic and cook for another minute.
In a small bowl, whisk together the coconut milk, broth, and arrowroot powder until smooth.
Pour the coconut milk mixture into the skillet with the onions and garlic. Stir constantly over medium heat until the sauce begins to thicken, about 3-5 minutes.
Stir in the nutritional yeast, salt, and black pepper, then remove the skillet from heat.
In a large mixing bowl, combine the cooked pasta, sauce, thawed peas, and drained tuna. Mix well until all ingredients are evenly distributed.
Transfer the mixture to the prepared baking dish, spreading it out evenly.
Sprinkle the gluten-free breadcrumbs evenly over the top of the casserole.
Bake in the preheated oven for 20 minutes, or until the top is golden brown and the casserole is heated through.
Remove the casserole from the oven and let it rest for 5 minutes before serving.
Garnish with chopped parsley, if desired, and serve warm.
Nutrition Facts
Calories |
3493 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 134.8 g | 173% | |
| Saturated Fat | 83.2 g | 416% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 120 mg | 40% | |
| Sodium | 5197 mg | 226% | |
| Total Carbohydrate | 426.7 g | 155% | |
| Dietary Fiber | 41.0 g | 146% | |
| Total Sugars | 33.1 g | ||
| Protein | 152.9 g | 306% | |
| Vitamin D | 6.8 mcg | 34% | |
| Calcium | 341 mg | 26% | |
| Iron | 27.2 mg | 151% | |
| Potassium | 3516 mg | 75% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
