Tuna casserole is a classic dinner recipe that you no doubt would have made at some stage of your life (I’m guessing). But you haven’t tried my Healthy Gluten Free Tuna Casserole with not quite hidden veg, al dente pasta covered in the most delicious tuna mornay sauce and topped with cheddar cheese and mozzarella cheese. Well, I think it’s time we change that because this recipe had my family coming back for seconds and thirds.
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Made using healthy, wholesome ingredients, this Gluten Free Tuna Bake is filled with not just flavour but loads of nutrients. Serve with a side of mixed lettuce leaves topped with a drizzle of Lemon Herb Dressing for a complete and nutritious dinner that the whole family will love.
What’s to Love About my Healthy Gluten Free Tuna Casserole
- allergy friendly – this recipe is gluten free and nut free. It can also easily be made dairy free by using olive oil instead of butter and omitting the cheese (or using a dairy free cheese).
- filled with vegetables – my healthy tuna bake recipe has 5 different vegetables – onions, spinach, corn, broccoli and peas.
- budget friendly – I love that this recipe is relatively cheap to make, using humble ingredients like canned tuna and pasta.
- freezer friendly – make ahead of time and freeze for an easy defrost and reheat dinner on a busy night.
Ingredients Notes & Substitutions
I was able to find all of the simple ingredients from my local grocery store, no fancy deli trips needed! I’ve listed below the ingredients that you’ll need for this recipe along with any possible ingredient substitutions and notes.
- gluten free pasta – I’ve used fusilli pasta for this recipe as it is perfect for holding onto that creamy sauce. You could also use gluten free brown rice pasta or gluten free rotini (which is very similar to fusilli). If you are not gluten free then you can use a regular fusilli pasta.
- brown onion – finely dice the onions.
- eggs – the eggs are boiled before sliced and incorporated into the sauce with the pasta and other ingredients at the end.
- garlic – I’ve used fresh garlic cloves, however you can also use jarred minced garlic.
- butter – if dairy free, swap for extra virgin olive oil or vegan butter.
- corn starch & rice flour – I’ve used corn starch and rice flour to thicken the sauce. You can also use a gluten free flour blend. If you are not gluten free you can use regular wheat flour.
- dried thyme – you can also use a few sprigs of fresh thyme, removing the sprigs before adding to the béchamel sauce.
- sea salt – this recipe calls for sea salt flakes and not finely ground sea salt. If using finely ground sea salt then use half of the amount called for in the recipe.
- cracked black pepper (to taste)
- canned tuna in brine – I prefer to use tuna in brine as it is slightly saltier than tuna in spring water. Reserve the bring (water from the can) to add to the creamy sauce. Drain the tuna water into a small bowl and set aside.
- chicken broth – you can also use chicken stock or vegetable broth or vegetable stock. You can use either homemade chicken stock or vegetable stock or store bought.
- milk – I’ve used unsweetened soy milk in this recipe as, while I can tolerate cheese and small amounts of butter, I don’t tolerate milk well. I recommend either using unsweetened soy milk or full fat cows milk.
- corn kernels – I’ve used fresh kernels from one Cobb of corn. If using canned, strain and rinse before using. You can also use frozen corn kernels in place of fresh.
- frozen green peas
- broccoli – I like to roughly chop up the broccoli and then finely dice the stalk rather than having florets. I find this way it incorporates better into the dish.
- baby spinach – I prefer baby spinach in this recipe but you could also swap for chard (silverbeet) or kale, both finely chopped.
- mozzarella & cheddar cheese – if dairy free, omit the cheese or swap for a dairy free alternative.
Optional Extras:
- Gluten Free Croutons
- mushrooms – finely diced mushrooms would also be really yummy in this dish, I didn’t include any as my kids aren’t mushroom fans, sadly!
How to Make Healthy Gluten Free Tuna Casserole
There is a little bit of time involved in putting this dish together (about 40 mins of prep time), but trust me it’s worth it! Here’s how to make the most delicious, saucy and flavoursome Gluten Free Tuna Noodle Casserole.
First, prepare all of your veggies, mince the garlic and grate the cheeses. I like to make things a bit easier by having everything ready to go. Preheat the oven to 180 degrees Celsius (356 F).
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Fill a large saucepan two thirds full with water and bring to a boil. Add a big pinch of salt and then the pasta and stir through. Cook the pasta until al dente. Once the pasta is al dente (tender and cooked through) turn off the heat and carefully strain the pasta into a colander. Return the pasta to the pan and set aside.
Meanwhile, place the eggs into a small saucepan and top with water. Bring to a boil and then boil for 5 minutes. After 5 minutes turn off the heat, carefully strain off the hot water and top with cold water. Set aside.
While the pasta and then eggs are cooking, place a large, shallow casserole pan onto the stove and bring to a medium heat. Add the butter and melt. Once the butter is melted add the finely diced onions and sauté, stirring until translucent and beginning to caramelise. Add the garlic and stir through, sautéing until fragrant.
Now add the corn starch and rice flour. Stir through until the flours have absorbed all of the butter. Add around a third of the milk and whisk to combine, making sure there are no lumps. As you whisk, the sauce will thicken. Gradually add more milk, whisking to incorporate before adding the rest of the milk. Repeat this process with the broth and then the brine (tuna water). Whisk well, turning the heat down if the sauce is thickening too quickly.
Once the sauce is thick enough to coat the back of the spoon, add the thyme, salt and pepper and stir through. Next add the spinach and stir through. Continue stirring until the spinach is wilted. Once the spinach is wilted, turn off the heat.
Peel the boiled eggs and cut into thin slices. Add the tuna to the sauce and break up any chunks with the stirrer. Add the egg slices, broccoli, corn kernels, peas and pasta. Stir the mixture very well to combine, so that all of the vegetables, pasta and tuna are all coated in the sauce and evenly distributed.
Top the tuna casserole mixture with the grated cheeses and then place into the oven to bake until the cheese is melted and golden. If you don’t have an oven proof casserole pan the you can complete all of these steps in a frying pan and then tip all of the tuna casserole mixture into a baking dish before topping with cheese and baking.
Storage
This Gluten-Free Tuna casserole recipe stores well in the refrigerator for up to 2-3 days. I store it in the casserole pan with the lid on but you could also transfer to an airtight container. Reheat leftovers before eating.
Healthy Gluten Free Tuna Casserole
Equipment
- Sharp knife
- Chopping Board
- Whisk
- Large Casserole Pan or large saucepan
- Small saucepan
Ingredients
- 350 grams gluten free fusilli pasta
- 2 large eggs
- 50 grams butter
- 1 medium brown onion, finely diced
- 2 cloves garlic, peeled and minced
- 2 tablespoons rice flour
- 2 tablespoons corn starch
- 1 cup milk of choice
- 1 cup chicken stock
- 1 teaspoon sea salt, flakes
- ¼ teaspoon dried thyme
- Cracked black pepper, to taste
- 500 grams canned tuna in brine, drain and reserve the liquid
- ½ head broccoli, roughly chopped, stem diced
- ¾ cup green peas
- 60 grams baby spinach
- 1 cup mozzarella, grated
- 1 cup cheddar cheese, grated
Instructions
- Preheat the oven to 180 degrees Celsius.
- Fill a large casserole pan with water 2/3 of the way up. Add a few big pinches of salt and bring to a boil. When the water is boiling add the pasta and stir. Boil the pasta until soft and al dente. Once cooked, carefully strain into a colander and return to the pan.
- Meanwhile, place the eggs into a small saucepan and top with water. Bring to a boil and boil for 5 minutes. After 5 minutes, turn off the heat, strain and top with cold water. Peel the eggs and slice into thin slices.
- While the pasta and eggs are cooking, add the butter to a large, shallow casserole pan on a medium heat. Once melted, add the onions and sauté until translucent. Add the minced garlic and sauté until fragrant.
- Add the rice flour and corn starch to the pan and stir to combine with the melted butter, onions and garlic. Pour in a third of the milk and whisk straight away. Add another third and whisk and then the final third and whisk until there are no lumps. Add the brine from the tuna and whisk to combine. As the sauce starts to thicken, add the chicken stock and continue stirring until smooth and creamy with no lumps. The mixture should be thick enough to coat the back of a wooden spoon.
- Add the dried thyme, salt and pepper to the sauce and stir to combine. Add the baby spinach and stir through to wilt the spinach. Once the spinach is wilted, turn off the heat.
- Add the tuna to the sauce and use the spatula to break up any lumps. Add the peas, broccoli, corn kernels, sliced eggs and strained pasta and toss through the sauce so that all of the components are coated in sauce and evenly distributed.
- Add grated mozzarella and cheddar to the top of the tuna casserole. Place the pan into the oven and bake for 35 minutes or until the top is turning golden.
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