Tuna Noodle Casserole Dairy and Soy Free
Savor the comforting flavors of a nostalgic favorite with this Tuna Noodle Casserole that's completely dairy-free and soy-free, making it perfect for those with dietary restrictions or food allergies. This recipe features tender gluten-free pasta enveloped in a creamy, silky sauce made from unsweetened coconut milk and thickened with arrowroot flour, ensuring a luscious texture without traditional dairy. Packed with protein from flaked tuna and vibrant veggies like peas, carrots, and onion, this wholesome dish is as nutritious as it is delicious. A touch of nutritional yeast adds a subtle cheesy flavor, while an optional sprinkle of gluten-free breadcrumbs delivers a satisfying crunch. Ready in under an hour, this allergen-friendly dinner is ideal for busy weeknights or cozy family meals.
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Recipe Information
Ingredients
- 12 oz egg-free and dairy-free pasta (such as rotini or wide noodles)
- 1.5 cups coconut milk (unsweetened, canned)
- 1.5 cups chicken or vegetable broth
- 2 tbsp arrowroot flour or cornstarch
- 2 tbsp olive oil
- 2 cloves minced garlic
- 10 oz cooked tuna (packed in water, drained)
- 1 cup frozen peas
- 2 carrots (finely diced)
- 1 onion (finely diced)
- 0.25 cup nutritional yeast
- 1 tbsp lemon juice
- 1 tsp salt
- 0.5 tsp black pepper
- 0.5 cup gluten-free breadcrumbs (optional for topping)
Instructions
Preheat your oven to 375°F (190°C). Lightly grease a 9x13-inch casserole dish with olive oil or another oil of your choice.
Cook the pasta according to the package instructions until just al dente. Drain and set aside.
In a large skillet or saucepan, heat the olive oil over medium heat. Add the diced onion and carrots, cooking for 4-5 minutes until they begin to soften. Add the minced garlic and cook for 1 more minute until fragrant.
In a bowl or measuring cup, whisk together the coconut milk, chicken or vegetable broth, and arrowroot flour. Pour this mixture into the skillet with the vegetables, stirring constantly. Cook until the mixture thickens, about 4-5 minutes.
Stir in the nutritional yeast, lemon juice, salt, and black pepper. Adjust seasoning to taste.
Add the drained tuna, peas, and cooked pasta to the skillet, gently stirring to coat everything evenly with the sauce.
Transfer the mixture to the prepared casserole dish, spreading it out evenly. If desired, sprinkle the gluten-free breadcrumbs over the top for a crunchy finish.
Bake in the preheated oven for 20-25 minutes, or until the casserole is bubbling and the breadcrumbs (if used) are golden brown.
Remove from the oven, let cool for 5 minutes, and serve warm.
Nutrition Facts
Calories |
439 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 21.1 g | 27% | |
| Saturated Fat | 13.6 g | 68% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 18 mg | 6% | |
| Sodium | 830 mg | 36% | |
| Total Carbohydrate | 42.2 g | 15% | |
| Dietary Fiber | 6.3 g | 23% | |
| Total Sugars | 6.6 g | ||
| Protein | 22.4 g | 45% | |
| Vitamin D | 0.9 mcg | 5% | |
| Calcium | 51 mg | 4% | |
| Iron | 4.1 mg | 23% | |
| Potassium | 562 mg | 12% | |
*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.
