This healthy gluten free tuna noodle casserole is a lightened up, low carb version of the classic comfort food dish.
My mother wasn’t always enthusiastic about cooking dinner. It was no fault of hers- I was admittedly a picky polly and only ate chicken nuggets and fries, so I can only imagine how thrilled she would be to pass that job off to the pros (aka. Swiss Chalet). One dish I do remember my mom making us was Tuna Noodle Casserole topped with a bag full of salty potato chips.
As the weather gets cooler, I tend to start reminiscing about my childhood eats and I was inspired to make a healthy gluten free tuna noodle casserole to pay homage to my gluten free sister. I’m not gluten free myself, but I do like to eat light and sometimes a ton of carby pasta weighs me down. Not here! This casserole is made with spaghetti squash giving it a delicate sweetness that I really love.
How to Make Healthy Gluten Free Tuna Noodle Casserole
It starts with the spaghetti squash as my noodles. I usually bake mine off until they’re easily scraped into “noodles” but you can also just pop it into the microwave as well.
Then comes the sauce of my healthy Gluten Free Tuna Noodle Casserole. Instead of a ton of cream or a super fatty roux, I make min with rice flour, milk and stock plus a good amount of fresh herbs. And if you haven’t gotten your veggie fix from the squash, try adding in some mushrooms, broccoli and peas.
You can’t forget the tuna of course! I actually love recipes that use canned tuna because it’s an easy and light way to get your protein fix.
But now let’s talk about what really matters in this healthy Gluten Free Tuna Noodle Casserole. The crown. The cherry on top. The chips! And not just any chips, I used my go-to TERRA chips. They’re made from a delicious blend of exotic vegetable and potato chips that are high in fibre, low in sodium but super BIG on flavour. In this recipe I used the Original variety (with taro, sweet potatoes, batata, parsnips, yucca and beets), but they also come in Sweets & Beets and Blue chips! Talk about a tasty way to get in a serving of veg!
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Have you tried making this healthy Gluten Free Tuna Noodle Casserole? What other delicious recipes can you come up with using TERRA chips? Leave me a comment below with your favourite goodies and check out their facebook page for more crunchy fun!
Gluten Free Tuna Noodle Casserole | Healthy, Low Carb Casserole
- 1 medium spaghetti squash
- 1 tbsp olive oil
- 1/2 onion finely minced
- 1 stalk celery diced
- 1 carrot finely diced
- 1/4 cup rice flour
- 1 1/2 cups reduced sodium vegetable stock
- 1 1/2 cup 1 or 2% milk
- 1 Tbsp fresh thyme leaves minced
- 2 tbsp fresh parsley leaves chopped
- 1 cup cremini mushrooms thinly sliced
- 1 cup broccoli cut into small florets
- 1 cup frozen peas
- 2 cans albacore tuna packed in water drained well
- 1 cup sharp cheddar cheese finely shredded
- 1 cup Original Terra chips crushed
- Preheat your oven to 400 F. Lightly grease a 9x13” casserole dish and line a baking sheet with aluminum foil.
- Cut your squash in half, place cut side down onto the baking sheet and bake for 45 minutes- 1 hour, or until the squash flesh shreds easily with a fork. Allow to cool and reduce the heat to 375 F.
- Meanwhile, heat the olive oil in a large nonstick skillet over medium heat. Add the onion, celery and carrot and sauté until the onion becomes translucent and the carrot softens, about 7 minutes.
- Stir in the flour and cook on medium heat for 2-3 minutes until it fully coats the vegetables.
- Whisk in the stock and milk, and bring the mixture to a simmer. Cook for 5 minutes until the mixture begins to thicken, then add in the thyme, parsley, mushrooms, broccoli, peas, tuna and squash. Stir until fully mixed then transfer to the casserole dish.
- Top with the cheese and bake for 10 minutes. Remove the casserole and top with the chips and bake for an additional 10 minutes or until the casserole has thickened. Enjoy!
Updated on May 10th, 2017
Abbey Sharp is a Registered Dietitian (RD), regulated by the Ontario College of Dietitians. She is a mom, YouTuber, Blogger, award winning cookbook author, media coach specializing in food and nutrition influencers, and a frequent contributor to national publications like Healthline and on national broadcast TV shows.