Tuna Noodle Casserole

Tuna Noodle Casserole
Nathan Cyphert


  • 1 Tablespoon  olive oil
  • 1 Teaspoon  crushed garlic
  • 1 Cup  chopped mushrooms
  • 2 Tablespoons  whole-wheat flour, plus more as needed
  • 1 Cup  mushroom broth
  • 3/4 Cups  lactose-free milk, such as Lactaid, plus more as needed
  •   Salt and pepper, to taste
  •   6-8 ounces egg noodles, cooked
  •   One 5-ounce can tuna in water
  • 1/2  Cup  peas, preferably organic
  • 1/2 Cup  shredded extra-sharp Cheddar
  • 1 Teaspoon  Worcestershire sauce
  • 1 Tablespoon  breadcrumbs

This is my absolute, without a doubt, favorite food of all time. My mother made it for me on a weekly basis growing up and I have continued to make it for myself as often as possible since leaving her loving nest. It's comfort food at its most comforting and I love it. I adapted my mother's recipe to make it a lactose-free experience, without sacrificing any taste!

Click here to see Casserole Recipe Redux


Preheat the oven to 350 degrees.

Heat the olive oil in large frying pan over medium-low heat. Add the garlic and mushrooms. Sauté for 5 minutes. Add the flour and stir until well mixed. Add the broth and ½ cup of the milk and whisk continously until smooth. Season with salt and pepper, to taste. (At this point you can use your best judgment to add more flour or milk to get a consistency that you like. It should be as thick as a gravy.)

Put the cooked noodles, tuna, peas, cheese, Worcestershire sauce, remaining milk, and mushroom sauce in a casserole dish. Mix well. Sprinkle the breadcrumbs on top and bake uncovered in the oven for 20-30 minutes. Season with more salt and pepper, to taste.


Note: You can skip making the mushroom broth sauce and use a can of cream of mushroom soup if you want, but then it wouldn't be lactose-free!


Calories per serving:

322 calories

Dietary restrictions:

Daily value:



  • Fat 31g 48%
  • Carbs 183g 61%
  • Saturated 8g 41%
  • Fiber 14g 55%
  • Trans 0g
  • Sugars 20g
  • Monounsaturated 14g
  • Polyunsaturated 5g
  • Protein 71g 142%
  • Cholesterol 236mg 79%
  • Sodium 623mg 26%
  • Calcium 372mg 37%
  • Magnesium 230mg 57%
  • Potassium 1,557mg 44%
  • Iron 13mg 74%
  • Zinc 7mg 49%
  • Phosphorus 1,047mg 150%
  • Vitamin A 179µg 20%
  • Vitamin C 33mg 55%
  • Thiamin (B1) 3mg 185%
  • Riboflavin (B2) 2mg 101%
  • Niacin (B3) 37mg 183%
  • Vitamin B6 1mg 63%
  • Folic Acid (B9) 545µg 136%
  • Vitamin B12 5µg 84%
  • Vitamin D 5µg 1%
  • Vitamin E 4mg 18%
  • Vitamin K 37µg 46%
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