Tofu Noodle Tuna Casserole
Creamy, comforting, and packed with protein, this Tofu Noodle Tuna Casserole is a modern twist on a beloved classic. Featuring golden-browned extra-firm tofu, tender egg noodles, and flaky canned tuna, this dish is brought to life with a velvety cheddar cheese sauce, studded with sweet green peas, and seasoned with garlic and onion powder for a flavor-packed experience. The casserole is topped with a crunchy panko breadcrumb and cheese crust, baked to golden perfection, and finished with fresh parsley for a burst of color and freshness. Ready to serve in under an hour, this hearty recipe is an ideal family dinner that pairs nostalgia with wholesome ingredients. Perfect for busy weeknights or cozy weekends, it’s a satisfying, one-dish wonder that will quickly become a favorite.
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Recipe Information
Ingredients
- 1 block (14 oz) Extra-firm tofu
- 1 teaspoon Salt
- 12 ounces Egg noodles
- 2 cans (5 oz each) Canned tuna in water
- 3 tablespoons Unsalted butter
- 3 tablespoons All-purpose flour
- 2 cups Milk
- 1 cup Vegetable or chicken broth
- 2 cups Cheddar cheese, shredded
- 1 cup Frozen peas
- 1 teaspoon Onion powder
- 0.5 teaspoons Garlic powder
- 0.5 teaspoons Ground black pepper
- 1 cup Panko breadcrumbs
- 2 tablespoons Olive oil
- 2 tablespoons Fresh parsley, chopped
Instructions
Preheat your oven to 375°F (190°C).
Press the tofu: Drain the block of tofu and wrap it in a clean kitchen towel. Place a heavy object, such as a cast-iron skillet, on top to press out the moisture for at least 10 minutes. Once pressed, crumble the tofu into small pieces.
Cook the egg noodles according to the package instructions until al dente. Drain and set aside.
In a large skillet over medium heat, melt 1 tablespoon of butter. Add the crumbled tofu and 1/2 teaspoon of salt. Cook for 5-7 minutes, stirring occasionally, until the tofu is golden brown. Remove from heat.
In the same skillet, melt the remaining 2 tablespoons of butter over medium heat. Stir in the flour and cook for 1 minute, whisking constantly, to create a roux.
Gradually whisk in the milk and broth. Continue to whisk until the sauce thickens, about 3-5 minutes.
Stir in 1 1/2 cups of shredded cheddar cheese, onion powder, garlic powder, black pepper, and the remaining 1/2 teaspoon of salt into the sauce. Mix until smooth and creamy.
Gently fold in the cooked noodles, browned tofu, canned tuna (drained), and frozen peas into the sauce. Mix until evenly combined.
Transfer the mixture to a greased 9x13-inch baking dish and smooth the top.
In a small bowl, combine the panko breadcrumbs, olive oil, and the remaining 1/2 cup of shredded cheddar cheese. Sprinkle this mixture evenly over the casserole.
Bake in the preheated oven for 20-25 minutes, or until the top is golden brown and crispy.
Remove from the oven and let the casserole rest for 5 minutes. Garnish with chopped parsley before serving.
Nutrition Facts
Calories |
3503 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 190.9 g | 245% | |
| Saturated Fat | 86.6 g | 433% | |
| Polyunsaturated Fat | 3.0 g | ||
| Cholesterol | 565 mg | 188% | |
| Sodium | 5936 mg | 258% | |
| Total Carbohydrate | 217.5 g | 79% | |
| Dietary Fiber | 24.8 g | 89% | |
| Total Sugars | 40.9 g | ||
| Protein | 242.9 g | 486% | |
| Vitamin D | 9.5 mcg | 48% | |
| Calcium | 5114 mg | 393% | |
| Iron | 26.4 mg | 147% | |
| Potassium | 3338 mg | 71% | |
*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.
