A healthy spin on a comfort food classic, these spaghetti squash tuna noodle casserole boats are filled with loads of creamy goodness and ample protein. Gluten-free, dairy-free, low-carb and paleo! I received free samples and compensation by Genova in exchange for recipe development. All opinions are my own.
Healthy Tuna Noodle Casserole
I remember loving tuna noodle casserole as a kid, but I honestly haven’t had it in years. It makes sense considering tuna noodle casserole isn’t really known for being a health-focused meal. It’s more of a comfort food classic.
Anyhow, given the popularity of my spaghetti squash lasagna boats from last year I thought it would be fun to do a similar spaghetti squash boat recipe with tuna casserole. I’m so glad I had the idea, because this combo is so comforting and delicious. Maria and I both loved the recipe while testing it and Isaac was impressed when I served it up for dinner one night as well.
You can’t go wrong with creamy, noddle goodness… even if the noodles are a veggie!
I’m diggin’ this recipe for a bunch of different reasons. 1.) The casserole is served out of a spaghetti squash bowl, which is super fun and meals less dishes. LOVE! 2.) It’s super healthy — loaded with good for you ingredients, protein and healthy fats. 3.) The creamy mushroom sauce is completely dairy-free… made with coconut milk!!
While making the sauce, Maria and I couldn’t help but realize that it’d make a great soup on it’s own so we’ll likely be experimenting with a full blown mushroom soup recipe soon.
For the tuna we used two cans of Genova’s easy open albacore tuna packed in olive oil. Genova’s tuna tastes great, plus it’s wild-caught, non-gmo and Marine Stewardship Council (MSC) certified, which means the fish are responsibly caught by a certified sustainable fishery. Learn more about their new cans with the blue label and the MSC certification here.
For the topping we used gluten-free sprouted seed crackers, but you could also use almond flour crackers or another cracker you love. Store bought or homemade crackers will work. You certainly don’t need the crackers, but they add a nice crunch and a bit of texture to an otherwise soft and creamy dish.
If you make this spaghetti squash tuna casserole please be sure to leave a comment and star rating below letting me know how it turns out. Your feedback is super helpful for the EBF team and other EBF readers.Print
A healthy spin on a comfort food classic, these spaghetti squash tuna noodle casserole boats are filled with loads of creamy goodness and ample protein. Gluten-free, dairy-free, low-carb and paleo!
- 2 5 oz Easy Open Cans Genova Albacore Tuna in Olive Oil, drained
- 1 tablespoon olive oil
- 1 15 oz can coconut milk (regular or lite)
- 1 large yellow onion, chopped
- 2 cloves garlic, minced
- 2 cups sliced baby bella mushrooms
- 1 1/2 teaspoon pepper
- 1 1/2 teaspoon sea salt
- 1 medium-large spaghetti squash
- 1 cup frozen peas, thawed
- 1/4 teaspoon cayenne pepper
- pinch of nutmeg
- 1/2 cup crushed sprouted seed or almond flour crackers
- parsley, for garnish
- Heat oven to 350°. Chop spaghetti squash in half length wise, scoop out seeds with a spoon. Coat the inside of each half with a tiny bit of olive oil. Place on a baking sheet, cut side down and bake for about 40-50 minutes or until you can easily pierce a fork through the squash.
- While squash is baking, prepare your sauce by adding oil to a medium pot on medium-high heat. Add onion, garlic, salt, pepper, cayenne and nutmeg. Cook, stirring often, for about 10 minutes or until onion and garlic are aromatic and translucent.
- Add mushrooms and cook until onions are browning a bit and mushrooms are soft.
- Add in coconut milk and cook on medium high until sauce has reduced in half, to the thickness of gravy. Be sure to stir the sauce often so that it doesn’t stick. This should take about 15-20 minutes. Once reduced, remove sauce from heat, add in thawed frozen peas and tuna. Stir to combine.
- By this time your squash should be fully cooked, or close to it. Remove squash from oven and let cool for 5-10 minutes before scraping the inside of the squash with a fork to remove the spaghetti-like strands.
- The cooked spaghetti squash may seem liquidy. If so, place in a fine-mesh colander to remove access liquid. Press strands down with a fork or spatula to really press it all out.
- Add drained spaghetti squash strands into the sauce mixture and toss to combine.
- Spoon spaghetti squash tuna mixture into the bottom of each squash half. Top each with 1/4 cup cracker crumbs.
- Bump oven temp to 375° and bake for 10 minutes, or until casserole is heated through and crackers are a little golden.
- Remove from oven, sprinkle with fresh parsley and enjoy!
- Serving Size: 1/4 of recipe
- Calories: 391
- Sugar: 7g
- Fat: 25g
- Carbohydrates: 22g
- Fiber: 5g
- Protein: 22g
Keywords: spaghetti squash tuna casserole
My Favorite Way to Cook Spaghetti Squash
If you’re not making spaghetti squash boats, my favorite method of cooking spaghetti squash involves slicing it into rings and roasting it. It results in long spaghetti-like noodles and squash that isn’t watery! Check out my how guide for how to cook spaghetti squash.