Tofu Noodle Tuna Casserole Recipe

Craving tuna casserole but watching your waistline? This vibrant recipe uses shirataki tofu noodles for a surprisingly light and healthy twist on a classic comfort food. Packed with protein and flavor, it's ready in under an hour and is perfect for a weeknight dinner or a healthy lunch.

Prep Time 15 mins
Cook Time 40 mins
Calories 190.4 kcal
Protein 50g
Rating 4.0 (1 Reviews)
Tofu Noodle Tuna Casserole

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Recipe Author

Chef Forktionary, author of this recipe

Passionate home cook & Forktionary contributor.

Ingredients for Tofu Noodle Tuna Casserole

  • Tofu Shirataki Noodles
  • 98% Fat Free Cream Of Mushroom Soup
  • Albacore Tuna
  • Frozen Baby Peas
  • Black Pepper
  • Onion Powder
  • Salt
  • Cheddar Cheese

How to Make Tofu Noodle Tuna Casserole

  1. Preheat oven to 350°F (175°C).
  2. Melt butter in a large skillet over medium heat. Add onion and cook until softened, about 5 minutes.
  3. Stir in cream of mushroom soup, milk, garlic powder, and black pepper. Bring to a simmer.
  4. Add drained tuna and frozen peas. Heat through, stirring occasionally.
  5. Rinse the shirataki noodles thoroughly under cold water to remove any excess liquid. Add to the tuna mixture and stir to combine.
  6. Pour the mixture into a greased 8x8 inch baking dish.
  7. Sprinkle with cheddar cheese.
  8. Bake for 20-25 minutes, or until heated through and bubbly. Let stand for 5 minutes before serving.

Chef's Tip for Extra Flavor

Want to unlock deeper, more complex flavors? Try toasting your whole spices before grinding them, or blooming ground spices in a little warm oil to enhance their aroma. Deglazing your pan with a bit of stock, wine, or even water after browning ingredients can capture those tasty caramelized bits, adding richness to your dish.

Nutrition Information (Approximate per serving)

Sodium

13 g

Sugar

22g

Fat

3g

Carbs

4g