Skinny Tuna Noodle Casserole Recipe

For years, tuna noodle casserole held a special place in our family’s meal rotation. It was the ultimate comfort food – creamy, cheesy, and satisfying, especially on chilly evenings. However, as we became more health-conscious, the classic version, often laden with canned soups and heavy creams, started to feel a little less…guilt-free. That’s when I stumbled upon this “Skinny Tuna Noodle Casserole” recipe, and let me tell you, it’s been a game-changer! It promises all the cozy goodness of the original but lightened up with a homemade, lower-fat sauce that surprisingly skips the canned cream soups altogether. Skeptical at first, I decided to give it a try, and the results were fantastic. The sauce is rich and flavorful, thanks to the sautéed shallots, mushrooms, and a touch of white wine. The 1% milk and low-fat cheese keep things creamy without the heaviness, and the breadcrumb topping adds a delightful crunch. Even my kids, usually suspicious of anything labeled “skinny” or “healthy,” devoured it, declaring it just as good, if not better, than the traditional casserole. This recipe has become a regular in our home, proving that you can enjoy your favorite comfort foods without compromising on flavor or your health goals. If you’re looking for a lighter, fresher take on a classic, this Skinny Tuna Noodle Casserole is definitely worth a try.

Ingredients

• 10 ounces medium egg noodles
• 1 tablespoon unsalted butter
• 1 shallot, finely diced
• 8 ounces diced baby bella mushrooms
• 1 1/2 cups frozen peas
• 5 tablespoons all-purpose flour
• 2 cups low-sodium chicken broth
• 1 1/3 cups 1% milk
• 2 tablespoons white wine (optional, but recommended for flavor depth)
• 5 ounces shredded low-fat cheddar cheese (about 1 cup)
• 2 (5-ounce) cans tuna, drained (packed in water for a lighter option)
• Salt and pepper to taste
• 1 tablespoon olive oil
• 1/3 cup Italian seasoned breadcrumbs
• Cooking spray

Each ingredient in this skinny tuna noodle casserole plays a vital role in creating a dish that is both flavorful and lighter than the traditional version. Let’s delve into each component and understand why they are chosen and how they contribute to the overall success of the recipe.

Egg Noodles: The foundation of any tuna noodle casserole, egg noodles provide a satisfyingly chewy and comforting base. Opting for medium egg noodles ensures they cook evenly and hold their shape well within the casserole. While whole wheat egg noodles could be considered for added fiber, traditional egg noodles offer the classic texture and taste that are expected in this dish. It’s important to cook them al dente, as they will continue to soften during baking, preventing a mushy final product.

Unsalted Butter: A tablespoon of butter might seem small, but it is crucial for building flavor and richness in the sauce base. Unsalted butter allows you to control the saltiness of the dish and provides a clean, buttery taste. It’s used to sauté the shallots and mushrooms, creating a flavorful foundation for the sauce. While olive oil could be substituted, butter lends a particular richness that complements the creamy sauce.

Shallot: Shallots bring a delicate, slightly sweet, and less pungent onion flavor compared to yellow or white onions. Their refined taste adds complexity to the sauce without overpowering the other ingredients. Finely dicing the shallot ensures it cooks evenly and incorporates seamlessly into the sauce, releasing its aromatic oils and flavors. If shallots are unavailable, a small amount of finely diced yellow onion can be used as a substitute, but shallots are highly recommended for their unique flavor profile.

Baby Bella Mushrooms: Also known as cremini mushrooms, baby bella mushrooms offer a more robust and earthy flavor than white button mushrooms. They add a meaty texture and umami depth to the casserole, enhancing its savory profile. Dicing the mushrooms ensures they cook through quickly and distribute evenly throughout the casserole. Other mushroom varieties like sliced shiitake or oyster mushrooms could also be used for a different flavor dimension.

Frozen Peas: Frozen peas provide a pop of sweetness, color, and a touch of freshness to the casserole. They balance the richness of the sauce and add a welcome textural contrast. Frozen peas are convenient and retain their nutrients well. Adding them frozen directly to the pan ensures they cook perfectly without becoming mushy. Other vegetables like diced carrots or green beans could be incorporated for variation, but peas are a classic and well-loved addition to tuna noodle casserole.

All-Purpose Flour: Flour is the thickening agent for the homemade sauce, replacing the need for canned cream soups. All-purpose flour is readily available and effectively creates a smooth and creamy sauce when cooked with liquid. It’s crucial to cook the flour with the vegetables first to create a roux, which prevents lumps and ensures a velvety sauce. For a gluten-free option, a gluten-free all-purpose flour blend can be used, although the texture might slightly differ.

Low-Sodium Chicken Broth: Low-sodium chicken broth forms the liquid base of the sauce, adding savory depth and flavor. Using low-sodium broth allows better control over the salt content of the dish. Chicken broth complements the tuna and mushrooms beautifully, creating a cohesive flavor profile. Vegetable broth could be substituted for a vegetarian version, but chicken broth is preferred for its richer taste in this recipe.

1% Milk: 1% milk is a key ingredient in lightening up the sauce while still maintaining creaminess. It provides a significant reduction in fat compared to whole milk or heavy cream, making this casserole “skinny” without sacrificing flavor. The milk creates a smooth and luscious sauce when combined with the flour and cheese. While skim milk could be used for even fewer calories, 1% milk strikes a good balance between reduced fat and desired creaminess.

White Wine (Optional): A splash of dry white wine, like Pinot Grigio or Sauvignon Blanc, adds a layer of complexity and acidity to the sauce, elevating the overall flavor profile. The wine enhances the savory notes of the mushrooms and shallots and cuts through the richness of the cheese. While optional, it is highly recommended for a more sophisticated and flavorful casserole. If wine is omitted, a tablespoon of lemon juice can be added for a similar touch of acidity.

Low-Fat Cheddar Cheese: Shredded low-fat cheddar cheese provides the quintessential cheesy element of tuna noodle casserole while being lighter in fat compared to full-fat cheddar. It melts beautifully into the sauce, adding creaminess, flavor, and a satisfying cheesy pull. Using pre-shredded cheese is convenient, but shredding it fresh from a block ensures better melting and flavor. Other low-fat cheese options like mozzarella or Monterey Jack could be used for variation.

Canned Tuna: Canned tuna is the star protein of this casserole, providing a convenient and affordable source of lean protein and omega-3 fatty acids. Using tuna packed in water, as opposed to oil, further contributes to the “skinny” aspect of the recipe. Draining the tuna thoroughly is essential to prevent excess liquid in the casserole. Albacore or skipjack tuna can be used based on preference.

Salt and Pepper: Essential seasonings, salt and pepper enhance all the flavors in the casserole and bring them into balance. Seasoning to taste throughout the cooking process is crucial for a well-flavored dish. Start with a moderate amount and adjust as needed, especially after adding the cheese and tuna, which can contribute their own saltiness.

Olive Oil: Olive oil is used to prepare the breadcrumb topping, adding healthy fats and contributing to a crispy texture. It helps the breadcrumbs brown nicely in the oven and adds a subtle savory note. Extra virgin olive oil can be used for its richer flavor, but regular olive oil works well too.

Italian Seasoned Breadcrumbs: Italian seasoned breadcrumbs provide a delightful crunchy topping to the casserole. The Italian seasoning adds extra flavor and aroma, complementing the savory casserole filling. Using seasoned breadcrumbs saves a step compared to seasoning plain breadcrumbs yourself. Panko breadcrumbs can be used for an even crispier topping.

Cooking Spray: Cooking spray is used to lightly grease the baking dish, preventing the casserole from sticking and ensuring easy cleanup. It adds minimal calories and fat compared to butter or oil.

By carefully selecting each ingredient and understanding its role, this Skinny Tuna Noodle Casserole achieves a perfect balance of flavor, texture, and healthfulness, proving that you can enjoy your favorite comfort foods without compromising your wellness goals.

Instructions

This Skinny Tuna Noodle Casserole is surprisingly easy to make, especially considering it ditches the canned soup for a delicious homemade sauce. Follow these step-by-step instructions to create a healthier and tastier version of this classic comfort food.

Step 1: Prepare the Egg Noodles

Begin by cooking the 10 ounces of medium egg noodles according to the package directions. It’s crucial to cook them until they are just al dente, meaning they are firm to the bite. Overcooked noodles will become mushy in the casserole. While the noodles are boiling, set a timer and keep an eye on them. Once cooked to al dente perfection, immediately drain the noodles in a colander to stop the cooking process. Rinsing them briefly with cold water can also help prevent them from sticking together. Set the drained noodles aside while you prepare the sauce. Using pre-cooked noodles is not recommended as it can lead to an overly soft texture in the final casserole. Freshly cooked, al dente noodles are key to the perfect texture.

Step 2: Sauté the Aromatics and Vegetables

While the pasta is cooking, it’s time to build the flavor base of the sauce. Place a large sauté pan (at least 12 inches in diameter) over medium-high heat. Add 1 tablespoon of unsalted butter to the pan and let it melt completely. Once the butter is melted and shimmering, add the finely diced shallot to the pan. Sauté the shallot for about 3-4 minutes, stirring occasionally, until it becomes translucent and softened. Translucent shallots will appear slightly see-through and will have lost their raw, pungent smell. Be careful not to brown them too much at this stage, as you just want to soften them and release their flavor.

Next, add the 8 ounces of diced baby bella mushrooms to the pan with the softened shallots. Increase the heat slightly if needed to encourage the mushrooms to brown. Cook the mushrooms for another 3 minutes, stirring frequently. They will initially absorb the butter and then release their moisture. Continue cooking until the mushrooms have softened, released their liquid, and started to slightly brown and caramelize around the edges. This browning process is crucial for developing a deeper, richer flavor in the sauce.

Finally, add the 1 1/2 cups of frozen peas to the pan. Stir the peas into the mushroom mixture and cook for another 3 minutes, or until the peas are heated through and bright green. Frozen peas cook very quickly, so they don’t need long to thaw and heat up in the pan. Cooking them briefly at this stage helps them retain their vibrant color and slightly sweet flavor in the casserole.

Step 3: Create the Homemade Sauce

This step is where the magic happens and the creamy, flavorful sauce comes together – without any canned soup! Reduce the heat under the sauté pan to medium-low. Sprinkle 5 tablespoons of all-purpose flour evenly over the vegetables in the pan. Stir continuously to coat the vegetables completely in the flour. Continue to cook the flour and vegetable mixture for about 1 minute, stirring constantly. This step is crucial for creating a roux, which is the base of the sauce and helps prevent lumps. Cooking the flour slightly removes the raw flour taste and allows it to properly thicken the sauce.

Gradually pour in 2 cups of low-sodium chicken broth, stirring constantly as you pour to prevent lumps from forming. Once the chicken broth is fully incorporated and smooth, slowly pour in 1 1/3 cups of 1% milk, again stirring continuously to ensure a smooth sauce. If using, add 2 tablespoons of white wine to the pan at this stage. The white wine adds a layer of complexity and acidity to the sauce.

Increase the heat to medium and bring the mixture to a gentle boil, stirring occasionally. Once boiling, reduce the heat back to medium-low and let the sauce simmer for about 5-7 minutes, or until it thickens to your desired consistency. Stir occasionally to prevent sticking and ensure even thickening. The sauce should become creamy and coat the back of a spoon. If it’s too thick, you can add a splash more milk to thin it out. If it’s too thin, continue to simmer for a few more minutes until it reaches the desired consistency.

Once the sauce has thickened, remove the pan from the heat and stir in 5 ounces (about 1 cup) of shredded low-fat cheddar cheese until it is completely melted and incorporated into the sauce. The cheese will add richness, creaminess, and that classic cheesy flavor we expect in tuna noodle casserole. Stir until the cheese is smooth and the sauce is velvety.

Step 4: Combine Noodles, Tuna, and Sauce

Now it’s time to bring all the components together. Add the cooked and drained egg noodles and the drained tuna to the pan with the cheese sauce. Gently stir everything together until the noodles and tuna are evenly coated in the creamy sauce. Make sure to distribute the tuna and noodles throughout the sauce so that each bite is flavorful and balanced.

Step 5: Assemble and Bake the Casserole

Preheat your oven to 350 degrees F (175 degrees C). Spray a 9×13 inch baking dish with cooking spray. This will prevent the casserole from sticking to the dish and make cleanup easier. Transfer the noodle and tuna mixture from the sauté pan into the prepared baking dish, spreading it out evenly.

In a small bowl, prepare the breadcrumb topping. Stir together 1 tablespoon of olive oil and 1/3 cup of Italian seasoned breadcrumbs until the breadcrumbs are evenly coated with the oil. The olive oil helps the breadcrumbs brown and crisp up in the oven. Sprinkle the oiled breadcrumbs evenly over the top of the casserole in the baking dish. If the breadcrumbs seem dry and you want them to brown more evenly, you can lightly spray the breadcrumbs with additional cooking spray.

Step 6: Bake and Broil to Perfection

Place the baking dish in the preheated oven and bake uncovered for approximately 25 minutes, or until the casserole is heated through and bubbly around the edges. The sauce should be gently bubbling, and the casserole should be heated all the way through.

To achieve a beautifully golden brown and crispy breadcrumb topping, switch the oven to broil for the last 1-2 minutes of baking time. Keep a very close eye on the casserole while broiling, as breadcrumbs can burn quickly under the broiler. Broil until the breadcrumbs are golden brown and crispy.

Step 7: Serve and Enjoy!

Once the breadcrumbs are perfectly browned, carefully remove the casserole from the oven. Let it cool for a few minutes before serving. This allows the casserole to set slightly and makes it easier to serve. Serve hot and enjoy your delicious and healthier Skinny Tuna Noodle Casserole! It’s perfect as a comforting weeknight meal or for potlucks and gatherings.

Nutrition Facts

(Per serving, approximately based on 6 servings. Nutritional values are estimates and can vary based on specific ingredients and brands used.)

• Serving Size: Approximately 1/6 of the 9×13 inch casserole
• Calories: Approximately 350-400 calories per serving

This Skinny Tuna Noodle Casserole is designed to be a lighter version of the classic, focusing on reducing fat and calories while maintaining flavor and satisfaction. By using 1% milk, low-fat cheese, and a homemade sauce instead of canned soups, this recipe significantly lowers the fat and sodium content compared to traditional recipes. It provides a good source of protein from the tuna and cheese, and carbohydrates from the egg noodles and vegetables. The inclusion of vegetables like mushrooms and peas adds vitamins and minerals, making it a more nutritionally balanced comfort food option. For the most accurate nutritional information, it is always recommended to use a nutrition calculator with the specific brands and ingredients you use.

Preparation Time

• Prep Time: 10 minutes
• Cook Time: 35 minutes
• Total Time: 45 minutes

This recipe is designed for efficiency, making it a great option for busy weeknights. The prep time is minimal, mainly involving dicing the shallot and mushrooms, and gathering the ingredients. The cook time is primarily for cooking the noodles, sautéing the vegetables, making the sauce, and baking the casserole. The total time of 45 minutes makes it a relatively quick and easy meal to prepare, especially considering it’s made from scratch without relying on pre-made canned soups. The majority of the active cooking time is spent in the sauté pan and oven, allowing you to multitask or relax while the casserole comes together.

How to Serve

This Skinny Tuna Noodle Casserole is a complete meal on its own, but you can enhance your dining experience by pairing it with complementary side dishes and serving it in various ways. Here are some ideas on how to serve this comforting dish:

• Classic Side Salad: A fresh and crisp side salad is always a welcome addition to balance the richness of the casserole. Consider a simple green salad with a light vinaigrette dressing. The acidity of the vinaigrette will cut through the creaminess of the casserole, creating a refreshing contrast.
• Steamed or Roasted Vegetables: Add extra vegetables to your meal by serving the casserole with steamed or roasted vegetables. Green beans, broccoli, asparagus, or carrots would all pair well. Roasting vegetables like broccoli or carrots will bring out their natural sweetness and add another layer of flavor to the meal.
• Garlic Bread or Rolls: For those who enjoy a heartier meal, garlic bread or warm dinner rolls are a classic accompaniment to tuna noodle casserole. The soft bread is perfect for soaking up any extra sauce from the casserole. Consider whole wheat rolls for a slightly healthier option.
• Tomato Slices or Salad: Fresh tomato slices or a simple tomato salad can provide a juicy and slightly acidic counterpoint to the creamy casserole. The brightness of fresh tomatoes complements the savory flavors of the tuna and cheese.
• As a Potluck Dish: Tuna noodle casserole is a popular choice for potlucks and gatherings. This skinny version is perfect to bring to a potluck as it is both delicious and a slightly healthier option compared to traditional casseroles. It travels well and can be easily reheated if needed.
• Garnishes: Consider garnishing the casserole with a sprinkle of fresh parsley or chopped chives before serving. This adds a pop of color and a fresh, herbaceous note. A dusting of paprika on top of the breadcrumbs before baking can also add visual appeal and a subtle smoky flavor.
• Serving Temperature: Tuna noodle casserole is best served hot, right out of the oven. However, it is also enjoyable slightly cooled. Reheating leftovers is easy in the microwave or oven. If reheating in the oven, cover it loosely with foil to prevent the breadcrumbs from burning and to keep the casserole moist.

By considering these serving suggestions, you can create a well-rounded and satisfying meal around this Skinny Tuna Noodle Casserole, making it a versatile dish for various occasions and preferences.

Additional Tips

To ensure your Skinny Tuna Noodle Casserole is a success every time, and to even customize it to your liking, here are five additional tips:

1. Customize Your Vegetables: Feel free to experiment with different vegetables based on your preferences and what you have on hand. Diced celery, bell peppers (red or green), or even corn kernels can be added along with or instead of peas. Sauté them with the shallots and mushrooms to soften them and enhance their flavor before incorporating them into the sauce. Adding different vegetables can also boost the nutritional value and add variety to the casserole.
2. Spice it Up: If you like a little heat, consider adding a pinch of red pepper flakes to the sauté pan with the shallots and mushrooms, or stir in a dash of hot sauce to the sauce before adding the cheese. A sprinkle of black pepper on top of the breadcrumbs before baking can also add a subtle spicy kick. Adjust the amount of spice to your taste preference.
3. Cheese Variations: While low-fat cheddar cheese is used in the recipe for its classic flavor and lower fat content, you can experiment with other cheese varieties. A blend of low-fat cheddar and Monterey Jack can create a smoother, meltier cheese sauce. For a sharper flavor, consider using a small amount of sharp cheddar or even a touch of Parmesan cheese grated over the top before baking for an extra cheesy crust.
4. Make it Ahead: You can prepare the Skinny Tuna Noodle Casserole ahead of time, which is convenient for busy weeknights or for potlucks. Assemble the casserole up to the point of baking, cover it tightly with plastic wrap and refrigerate for up to 24 hours. When ready to bake, remove it from the refrigerator about 30 minutes before baking to allow it to come closer to room temperature. Bake as directed, adding an extra 5-10 minutes to the baking time if necessary to ensure it’s heated through. Do not add the breadcrumb topping until just before baking to prevent it from becoming soggy.
5. Crispy Breadcrumb Topping Secrets: For an extra crispy breadcrumb topping, consider using panko breadcrumbs instead of regular Italian seasoned breadcrumbs. Panko breadcrumbs are larger and lighter, resulting in a crispier texture. You can also toast the breadcrumbs in a dry pan on the stovetop for a few minutes until lightly golden before mixing them with olive oil. This pre-toasting step enhances their crispiness and nutty flavor. Ensure the breadcrumbs are evenly coated in olive oil and spread them in a single layer on top of the casserole for even browning.

FAQ Section (Ingredients)

Q1: Can I use whole wheat egg noodles instead of regular egg noodles?

A: Yes, you can substitute whole wheat egg noodles for regular egg noodles for a slightly healthier option with added fiber. Keep in mind that whole wheat egg noodles may have a slightly nuttier flavor and a denser texture compared to regular egg noodles. Cook them al dente as you would with regular egg noodles, following the package directions, as they will also continue to soften during baking. The cooking time might be slightly longer for whole wheat noodles, so check for doneness according to the package instructions.

Q2: I don’t have shallots, can I use onions instead?

A: Absolutely! If you don’t have shallots, you can use yellow onion as a substitute. Shallots have a milder and slightly sweeter flavor than yellow onions, but yellow onions will still work well and provide a good aromatic base for the sauce. Use about half of a small yellow onion, finely diced, in place of the shallot. Sauté the diced onion until translucent and softened just as you would with shallots. For a milder onion flavor, you could also consider using white onion or even the white part of a green onion.

Q3: Can I use fresh mushrooms instead of baby bella mushrooms?

A: Yes, fresh mushrooms are a great option. Baby bella mushrooms (cremini) are recommended for their robust flavor, but you can use other fresh mushroom varieties like white button mushrooms, sliced shiitake mushrooms, or oyster mushrooms. If using white button mushrooms, you might want to increase the quantity slightly as they have a milder flavor than baby bellas. Slice or dice the fresh mushrooms to a similar size as the recipe calls for and sauté them as directed. Different mushroom varieties will impart slightly different flavors to the casserole, so feel free to experiment with your favorites.

Q4: Is it necessary to use white wine in the sauce?

A: No, the white wine is optional, but it is highly recommended for adding depth and complexity to the sauce. The white wine provides a subtle acidity and enhances the savory flavors of the mushrooms and shallots. If you prefer not to use wine, or don’t have any on hand, you can simply omit it. For a similar touch of acidity, you could add a teaspoon of lemon juice or a splash of apple cider vinegar to the sauce towards the end of cooking. However, the white wine does contribute a unique flavor profile that elevates the overall taste of the casserole.

Q5: Can I use a different type of cheese besides low-fat cheddar?

A: Yes, you can definitely experiment with different types of cheese. Low-fat cheddar is used for its classic flavor in tuna noodle casserole and its lower fat content. Other low-fat cheese options that would work well include mozzarella, Monterey Jack, or a blend of cheddar and Monterey Jack. For a sharper flavor, you could use a small amount of sharp cheddar or even a sprinkle of Parmesan cheese. Consider the melting properties and flavor profile of the cheese you choose to ensure it complements the other ingredients in the casserole. Keep in mind that using full-fat cheese will increase the fat and calorie content of the dish.

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