Spaghetti Squash Tuna Noodle Casserole Boats

DF GF

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!

Spaghetti squash tuna noodle casserole boats // gluten-free, dairy-free, low-carb and paleo!

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!

A healthy spin on a comfort food classic, these spaghetti squash tuna noodle casserole boats are filled with loads of creamy noodle goodness. Gluten-free, dairy-free, low-carb and paleo!

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.

A healthy spin on a comfort food classic, these spaghetti squash tuna noodle casserole boats are filled with loads of creamy noodle goodness. Gluten-free, dairy-free, low-carb and paleo!
Genova Tuna

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.

A healthy spin on a comfort food classic, these spaghetti squash tuna noodle casserole boats are filled with loads of creamy noodle goodness. Gluten-free, dairy-free, low-carb and paleo!

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.

A healthy spin on a comfort food classic, these spaghetti squash tuna noodle casserole boats are filled with loads of creamy noodle goodness. Gluten-free, dairy-free, low-carb and paleo!

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. 

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.

More Spaghetti Squash Recipes to Try

More Tuna Recipes to Try

Be sure to check out all of the tuna recipes as well as all of the spaghetti squash recipes on EBF!

Spaghetti Squash Tuna Casserole

4 from 23 votes
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!
Two spaghetti squash tuna casserole boats on white plates.
Prep Time 15 minutes
Cook Time 1 hour
Servings 4

Ingredients

  • 2 5 oz cans tuna, drained
  • 1 tablespoon olive oil
  • 1 13.5 oz can coconut milk, regular or lite
  • 1 large yellow onion, chopped
  • 2 cloves garlic, minced
  • 2 cups sliced baby bella mushrooms
  • ½ teaspoon pepper, plus more to taste
  • 1 ½ teaspoon sea salt
  • 1 medium-large spaghetti squash
  • 1 cup frozen peas, thawed
  • ¼ teaspoon cayenne pepper, (optional)
  • pinch of nutmeg
  • ½ cup crushed sprouted seed or almond flour crackers
  • parsley, for garnish

Instructions
 

  • 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!

Nutrition

Serving: 1/4 of recipe Calories: 391kcal Carbohydrates: 22g Protein: 22g Fat: 25g Fiber: 5g Sugar: 7g
Course: Lunch/Dinner
Cuisine: American
Keyword: spaghetti squash tuna casserole

DID YOU MAKE THIS RECIPE?

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Recipe Rating




    30 comments
    1. Granan
      February 23, 2022 AT 11:45 am

      5 stars
      We absolutely LOVE this recipe! I was very pleasantly surprised when my husband enjoyed it as much as I do. We’ve made it many times, and also enjoy your suggestions on cutting the spaghetti squash widthwise to roast…works wonderfully and is how I always prepare now.
      Question: have you ever frozen this? Does it freeze well? Would it be best to freeze once completely baked, or prep, freeze, thaw, and then bake? I’d like to prepare for a friend

      1. Brittany Mullins
        February 24, 2022 AT 11:01 am

        Hi, Granan. Thanks for making this recipe!! I don’t know how the texture would change so I probably wouldn’t recommend freezing this one, but if you do try it, let me know how it turns out!

    2. Carol K
      February 17, 2022 AT 8:27 pm

      4 stars
      WAY too much pepper and salt! A half teaspoon of each will suffice.
      Excellent otherwise!

      1. Brittany Mullins
        February 20, 2022 AT 1:18 pm

        Hi, Carol! You can definitely adjust the amount of pepper and salt to your preference. Thanks for making the recipe and coming back to leave a review, I’m glad to hear it was excellent otherwise!

    3. Kiran
      August 18, 2021 AT 4:37 pm

      5 stars
      Absolutely love this recipe!! It’s warm and comforting, and I LOVE the cayenne used in the recipe – it adds such a tasty kick. My spouse and I are making this again tonight after it being such a hit the first time 🙂

      1. Brittany Mullins
        August 18, 2021 AT 7:59 pm

        Ahh yay!! So glad you loved this recipe, Kiran. Thanks for making it and for the review. I so appreciate it!

    4. Lily
      February 2, 2021 AT 9:44 pm

      5 stars
      My husband was not very excited about this meal so I kept putting it off. Eventually, I needed to use the squash so I made this dish tonight and as expected- he went for seconds! It’s all the benefits of comfort food without the high calories. He said it felt very nostalgic. I will be making the lasagna version this weekend when my mom visits!

      1. Brittany Mullins
        February 3, 2021 AT 10:13 am

        Ahh yay, I love hearing that!! So glad it was a hit!! So glad you finally got to make it and thanks for coming back to leave a review. I so appreciate it!

    5. Tracy
      January 18, 2021 AT 7:45 pm

      5 stars
      I don’t normally leave comments, but this recipe was so delicious, I had to leave a comment! I actually made this like a traditional casserole and used gluten free crackers for the top. The taste is incredible!

      1. Brittany Mullins
        January 20, 2021 AT 12:17 pm

        Ahh yay!! That makes me so happy to hear. I’m so glad this recipe was a hit. Thanks for coming back to leave a review, Tracy. I really appreciate it. 🙂

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