Healthy Whole Wheat Tuna Noodle Casserole with Kale
A wholesome twist on the classic comfort food featuring whole wheat pasta shells, nutrient-rich kale, and mushrooms in a creamy milk-based sauce. This hearty casserole combines protein-packed tuna with frozen peas and a crunchy panko topping, delivering familiar flavors with added nutrition. Perfect for busy weeknight dinners or meal prep, this version swaps refined ingredients for healthier alternatives while maintaining the satisfying, homestyle appeal families love.
Ingredients
- 4 oz dry small whole-wheat pasta shellsregular pasta1:1gluten-free
similar texture
- 3 tsp olive oil, divided use
- 1 medium onion, chopped
- 1 cup chopped kale
- 8 oz sliced mushrooms
- 2 Tbsp whole-wheat flour
- 1 cup reduced-fat (2%) milk
- 1 cup low-sodium organic vegetable broth
- ½ tsp sea salt (or Himalayan salt), divided use
- ½ tsp ground black pepper, divided use
- 1 ½ cups frozen green peas
- 2 cans (6-oz. each) chunk light tuna, packed in water, drainedsalmon1:1omega-3
richer flavor
- ½ cup whole-grain panko bread crumbs
Instructions
- 1
Cook shells according to package directions and drain
- 2
Preheat oven to 375 degrees F
- 3
Heat 2 teaspoons oil in large nonstick skillet over medium heat
- 4
Add onion and kale, cook stirring frequently for 4 to 5 minutes until onion is translucent
- 5
Add mushrooms, cook stirring frequently for 4 to 6 minutes until mushrooms are soft and most liquid has evaporated
- 6
Add remaining 1 teaspoon oil, cook stirring frequently for 1 minute
- 7
Add flour, cook stirring frequently for 1 to 2 minutes until flour and oil form a paste
- 8
Slowly add milk, broth, salt, and pepper, bring to a boil stirring frequently, then reduce heat to medium-low
- 9
Add peas, tuna, and shells, cook stirring frequently for 2 minutes
- 10
Place tuna mixture in a 2-quart baking dish and top evenly with bread crumbs
- 11
Bake for 30 to 32 minutes until casserole is bubbling and brown
- 12
Serve immediately
Tips
Use a nonstick skillet to prevent the flour mixture from sticking when creating the sauce base.
Let the mushrooms cook until most liquid evaporates to avoid a watery casserole.
Cover with foil if the top browns too quickly during baking.
Good to Know
Refrigerate covered for up to 3 days. Reheat covered in 350F oven until heated through.
Assemble casserole without baking, cover and refrigerate up to 1 day. Add 5-10 minutes to baking time.
Serve hot directly from baking dish with side salad or steamed vegetables.
Common Mistakes
Drain pasta completely to avoid watery casserole.
Cook mushrooms until liquid evaporates to prevent soggy texture.
Add milk slowly while stirring to prevent lumpy sauce.
Substitutions
Gluten-Free Swaps
similar texture
General Alternatives
FAQ
Can I use fresh peas instead of frozen?
Yes, but add them earlier with the mushrooms and cook until tender. Fresh peas need more cooking time than frozen.
What if I don't have whole wheat flour?
Regular all-purpose flour works fine as a substitute using the same amount. The nutritional profile will be slightly different.
How long will this keep in the refrigerator?
Store covered for up to 3 days. Reheat individual portions in microwave or whole dish covered in 350F oven.