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 8g 12%
  • Carbs 46g 15%
  • Saturated 2g 10%
  • Fiber 3g 14%
  • Trans 0g
  • Sugars 5g
  • Monounsaturated 4g
  • Polyunsaturated 1g
  • Protein 18g 35%
  • Cholesterol 59mg 20%
  • Sodium 156mg 6%
  • Calcium 93mg 9%
  • Magnesium 57mg 14%
  • Potassium 389mg 11%
  • Iron 3mg 19%
  • Zinc 2mg 12%
  • Phosphorus 262mg 37%
  • Vitamin A 45µg 5%
  • Vitamin C 8mg 14%
  • Thiamin (B1) 1mg 46%
  • Riboflavin (B2) 0mg 25%
  • Niacin (B3) 9mg 46%
  • Vitamin B6 0mg 16%
  • Folic Acid (B9) 136µg 34%
  • Vitamin B12 1µg 21%
  • Vitamin D 1µg 0%
  • Vitamin E 1mg 4%
  • Vitamin K 9µg 12%
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